apologies really should give more details. i have the time to do maybe 4-5 runs a week?
PRs are 23.7s for 200m, 54s for 400m, 2:04 for 800m, 4:25 for 1500m, and 18:05 for 5000m. been running for about 3 years in my late teens and my weekly mileage was generally around 20-30 max. never gone above 40 miles a week. i usually did 4 workouts a week in my previous season. all 4 workouts were on different days
apologies really should give more details. i have the time to do maybe 4-5 runs a week?
PRs are 23.7s for 200m, 54s for 400m, 2:04 for 800m, 4:25 for 1500m, and 18:05 for 5000m. been running for about 3 years in my late teens and my weekly mileage was generally around 20-30 max. never gone above 40 miles a week. i usually did 4 workouts a week in my previous season. all 4 workouts were on different days
apologies really should give more details. i have the time to do maybe 4-5 runs a week?
PRs are 23.7s for 200m, 54s for 400m, 2:04 for 800m, 4:25 for 1500m, and 18:05 for 5000m. been running for about 3 years in my late teens and my weekly mileage was generally around 20-30 max. never gone above 40 miles a week. i usually did 4 workouts a week in my previous season. all 4 workouts were on different days
Yes! Many coaches/athletes talk about this. Look up David Roche (Leadville CR), Steve Magness, Scott Johnston (evoke endurance) to name a few. Spend a good 8-16+ weeks doing higher volumes of easy/moderate running with frequent strides at 800/mile speed. Include one session per week of 8-10 sec hill sprints or flat flying 30's with long jog recovery (3+ minutes). Adding plyos once/wk to your strength routine might help as well.
Once your feel your general endurance and speed is in a good spot, gently begin sprinkling in some more threshold intervals and/or tempo work.
Everyone should read the OP's posts. He runs 4-5 times per week with weekly mileage of only 20-30 miles max. He won't be able to handle the volume of work many posters are suggesting.
OP, pure sprint training like you're looking at (improving your 40 yard dash, etc) is not where your focus should be now.
Pure sprint training will help your 400m, but it will hinder your endurance training for the 800m and above. It will be better to build endurance now and then focus more on speed in the last 6 months or so of your training plan.
The good news is that you can do a weekly interval workout of varying distances from 150 to 300m that will help your 800m and the pace (from faster than 400m pace to faster than 800m pace) will improve your 400m. It's not as ideal as having a pure speed day, but it will help with your 800m and the risk of injury is less.
Here's an approach to consider. Increase your weekly runs to 6-7 days/week. The shorter, easy runs should be just in your aerobic zone so you can recover for the next quality hard day. Once you're comfortably in the 30-45mpw range, then you can focus a bit more on speed. You will still have plenty of time (several months) to add more speed work.
Your major weakness is not your top end speed, that’s absurd. 54 is equivalent to roughly 2:00, 4:05, 8:50, and 15:30 in a well trained endurance athlete. You need to be running more mileage, longer threshold workouts, and more v02 max sessions.
Speed is the least of your concerns. Unless of course all you care about is your 400 time. All of your other times will drop by increasing your aerobic endurance.
Your major weakness is not your top end speed, that’s absurd. 54 is equivalent to roughly 2:00, 4:05, 8:50, and 15:30 in a well trained endurance athlete. You need to be running more mileage, longer threshold workouts, and more v02 max sessions.
Speed is the least of your concerns. Unless of course all you care about is your 400 time. All of your other times will drop by increasing your aerobic endurance.
Your major weakness is not your top end speed, that’s absurd. 54 is equivalent to roughly 2:00, 4:05, 8:50, and 15:30 in a well trained endurance athlete. You need to be running more mileage, longer threshold workouts, and more v02 max sessions.
Speed is the least of your concerns. Unless of course all you care about is your 400 time. All of your other times will drop by increasing your aerobic endurance.
Look into the Hobbs Kessler/ Bryce Hoppel approach! I don’t know if the specifics are very available publicly, but It pretty much looks like
1 weekly top end speed session
2 weekly double threshold sessions
1 weekly race specific session (hoppel might do 6x300m, while Kessler might do 10x400m)
And daily easy mileage varies between 10-14 miles in doubles.
Kessler has improved A TON in the 800m using this approach, and Hoppel has also made the huge leap from 1:43 to 1:41 using this approach, which goes to tell me it’s probably effective at developing raw speed and speed economy.
If you don’t want to dedicate 3-4 hours of your day to running like they do it could look something like
Monday: 6x flying 50s, 3x150m, OR 6x50-100m hills with full rest, with a longer cooldown or an easy double
Tuesday: AM 5x4:00 off of 2:00 jogging rest, PM 30 minutes of 1 minute on, 1 minute off, OR just do a single threshold session of 6x5:00
Wednesday: 6-10 mile recovery run depending on mileage goals
Thursday: 5x3:00 @Vo2Max off of 3:00 jogging recovery, + 6x200m @1000m pace
Friday: 6-10 mile recovery run
Saturday: 3x10 minutes @threshold or 20 minutes @threshold
Sunday: 4-6 mile easy run and/or cross train for 30 minutes to an hour.
If you have the tendency to overcook your threshold work and run too fast, this schedule will cook you so make sure to play it safe if you choose to do something like this, threshold days should feel moderate not hard.
I would really hesitate to recommend this schedule to somebody who ain’t a full-time pro that has built-up to this training over years. We don’t have any background on the OP’s training. I think most people would not be able to handle three workouts a week with a lot of double and a double threshold session unless they don’t have a full time job and have built gradually to this training load. I see this happen all the time. Non-pros, people running lower mileage, look at what the best in the world are doing and try to copy it. There are so many other pieces of the puzzle that you can add before getting to that level of training.
One of the Rojo's had great success off mostly doing double sessions. But that happened after years of training. You will benefit most from workouts or running that you have not done much of. For me that was anything slow and beyond 1.5 miles because all we ever did in high school was run fast against the watch and our teammates! (That probably does not happen much anymore, everyone knows you have to have some variety!)
What's Arthur Lydiard got to to do with it? Did we throw Periodization out the window? I still think you have to have a period of the year where you build up your mileage.
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why not race, if you have so much flexibility to train?