Tuesday on his own 1k threshold 2x5x1min w/30 seconds rest + 4x30 seconds w/45 seconds rest
Wednesday 10k easy
Thursday 3x1500 threshold +1x1200m threshold + 3x150 hill
Friday easy 7k
Saturday easy 5k
Sunday 1500m race in 3:50.44 for 10th.
Race was won in 3:45 so a tactical race but good learning experience as this was the first track race he hasn't won in almost a year as this was an open event.
Next race will be 800m on Feb 8th with a mile race on Feb 20th.
Nat'l in early April but will look to race him in U20's as well as his age group. Should be interesting.
Tuesday on his own 1k threshold 2x5x1min w/30 seconds rest + 4x30 seconds w/45 seconds rest
Wednesday 10k easy
Thursday 3x1500 threshold +1x1200m threshold + 3x150 hill
Friday easy 7k
Saturday easy 5k
Sunday 1500m race in 3:50.44 for 10th.
Race was won in 3:45 so a tactical race but good learning experience as this was the first track race he hasn't won in almost a year as this was an open event.
Next race will be 800m on Feb 8th with a mile race on Feb 20th.
Nat'l in early April but will look to race him in U20's as well as his age group. Should be interesting.
Thursday 2x3k +1×1500 threshold efforts (no strides as was still tired from Tuesday)
Friday 8k
Saturday 5k warm up + 4x1k on grass avg 3min on 4:30 cycle +2x600 at 1:37 avg +4×150 hill 4% gradient. Pm 5k easy
Sunday 16k easy
About 80k for the week. Next week he runs an open 800m and if the conditions and pacing is good maybe 1:52.5. We haven't done much specific 800m pace work so we shall see.
Training looks mainly good so far and not too much mileage in his young age.If I may give a good advice I had always given workouts not mixed in purpose e g a 15 -20 x 400m @ 5 k pace , a threshold 10 x 1000m , a hill rep 2 sets of 6-10 x 200m , a sprint workout day working on his top end all out speed with flying accelerated sprints 60- 90 m with all out last 10-30 m . I myself coach a now aged 17 guy with 1:48 800m and 3:43 1500 m so far and in this way to separate the purpose with every workout.
I’ll go out on a limb and say that some coaches just want to branch out into new modalities. Log training might not have obvious roots in traditional run coaching, but remember even the mightiest oak was once but an acorn. Leaf him alone
Thanks for posting these - always interesting to see what other kids are doing. Would you mind posting what his threshold and sub threshold paces are for these workouts?
Depending on surface and conditions around 3:15-3:20k pace for sub threshold and anything faster than 3:15 is his threshold pace. He recently ran 8:19 3k with 57 last 400m so his aerobic system is developing.
A few more track races coming up before we turn our focus back on Cross Country for hopefully an 8k on Jan 10th in Florida.
Tuesday on his own 1k threshold 2x5x1min w/30 seconds rest + 4x30 seconds w/45 seconds rest
Wednesday 10k easy
Thursday 3x1500 threshold +1x1200m threshold + 3x150 hill
Friday easy 7k
Saturday easy 5k
Sunday 1500m race in 3:50.44 for 10th.
Race was won in 3:45 so a tactical race but good learning experience as this was the first track race he hasn't won in almost a year as this was an open event.
Next race will be 800m on Feb 8th with a mile race on Feb 20th.
Nat'l in early April but will look to race him in U20's as well as his age group. Should be interesting.
How do you define threshold? What is that pace based off of? How do you determine it?
Tuesday on his own 1k threshold 2x5x1min w/30 seconds rest + 4x30 seconds w/45 seconds rest
Wednesday 10k easy
Thursday 3x1500 threshold +1x1200m threshold + 3x150 hill
Friday easy 7k
Saturday easy 5k
Sunday 1500m race in 3:50.44 for 10th.
Race was won in 3:45 so a tactical race but good learning experience as this was the first track race he hasn't won in almost a year as this was an open event.
Next race will be 800m on Feb 8th with a mile race on Feb 20th.
Nat'l in early April but will look to race him in U20's as well as his age group. Should be interesting.
How do you define threshold? What is that pace based off of? How do you determine it?
Threshold efforts are based on feel but obviously as a now 8:11 3k runner I use a few conversion tables.
Training leading up to World Cross Country U20 race
Monday OFF
Tuesday AM 4k PM 4k warm up + 1600 threshold + 4x1200 as 400on/200 float/200 on/200 float/200 on
Great thread. Another freak of nature coming up in Australia damnit 😂, at least we get some training insight. I wonder do yall have a greater percentage of kids running track/distance events? In the same vein Australia is always punching above their weight at the Olympics and wonder what the secret sauce or structure behind it is.