Main changes from the program last year;
-Monday pure speed session, where we’d do 60m of Dan Pfaff drills, followed by shorter fast reps (30-60m) from a standing start. Steve Hooker has been instrumental in the development on this session that we introduced in Sept last year.
-Saturday threshold type session. This started with 4xmile with 60sec rec iin 5:12-16 pace and later changed to 4xmile with 2:30rec @vVo2max pace so around 5:00-05pace…normally go a little quicker each rep. We always follow this session with a short jog to the hill and do 4-5 reps over 150 -300m (changes each week)
I don’t really count mileage and always just give the runs in minutes. These are probably right around 6min pace. Normal WU before a workout is 15min plus 3-4x100m strides and CD is 10min – so biggest week is probably 40-45miles.
Keep in mind that I’m not advocating this is the best program in the world for all 800m runners; it’s just a program that seems to be working well for Alex and has seen him progress year on year since he was 15.
Goals for this trip were;
Try win every race (won 3 in a row)
1:44.50 (hit that with 1:44.40)
Make Comm Games 800m final. (injured)
Typical week in the build up to Europe
Mon Pfaff Drills (60m) + 3x3x40m + relaxed 200 (23.3) – 1st set of 40’s in flats
Tue 3x5x200m hill EEEH EEHEE EHEHE ( = Easy Hard) jbrec then 3min btw sets
Wed 45min + Gym
Thu 5x400/300/200 with 60sec @64/30/28sec, 3min btw sets
Fri 30min + Gym
Sat 1x2 mile (10:03) 2x1mile (5:00 and 4:34) + 4x20sec hill sprint
Sun 60min easy
* Ran a good 3.84km leg of a cross country race a week after this and then a 47.47 400m pb 2 weeks after this. So both ends were working well at the same time.
Last 3 weeks leading up to 1:44.40
Sat 800m - BEL 1st 1:46.71 – 2nd 1:48.27
Sun 8x2min with 1min rec @vV02max on trails
Mon 30min easy
Tue 2x150m (250j) + 3x200 (2min) + 2x150m (250j) 26-25-24 pace
Wed Rest Day
Thu WU + 150m @17.5sec
Fri Rest Day
Sat 800m - BEL 1st 1:44.74 (3rd fastest Aussie ever) – 2nd 1:46.32
Sun 30min easy
Mon 4x5min with 2:30 rec @vV02max on trails
Tue 30min easy
Wed Pfaff drills (60m) + 2x50-40-30m (3/6min rec) + 2x120m @13.2 and 13.1
Thu 2x600 (1:38 3x400 (62) in flats wt 200j 6min 300m 35/36 spikes
Fri 20min easy
Sat 2x300(100j)200 8'rec at 39/24sec
Sun 15min easy
Tue Race - Lucerne 1:45.73 1st – 2nd 1:45.79 was very relaxed in last 50m
Thu Rest Day
Fri Race – Monaco DL 1:44.40 =NR 7th – winner ran 1:42.45 (pushed wide in last 100m, could have run 1:44.3x if not)
Unfortunately, Alex injured his hamstring (Grade 1 tear) about 7 days after this race and had to pull out of the Commonwealth Games. Lesson we learnt was that you really need to hold back, no matter how good you are feeling and stick to the target times for the workout. Probably harder to do when you are in really good shape and chomping at the bit to attack the next race. We will not make that mistake again next year leading in to World Champs.