If you are a 2:07 guy, suggest start out with 2:44, and see how it goes. Jog a 400 between.
If after 2-3 of them it feels too easy, adjust the time and/or the rest. If it feels too hard, adjust the time.
If you are a 2:07 guy, suggest start out with 2:44, and see how it goes. Jog a 400 between.
If after 2-3 of them it feels too easy, adjust the time and/or the rest. If it feels too hard, adjust the time.
Just wondering how the 800s workout went for the 2:07 master.
I think that your 6 x 800's are to fast in Dec.
Mbnj wrote:
DocLove wrote:'1) 6 x 1000 at 5k pace
2) 6-8 x 800 at 3k pace
3) 16 x 200 at 1500 pace
4) 6-9 x 300 at 800 pace or 4-6 x 400 at 800 pace
5) 300, 200, 200 at 400 pace'
No way, can he mentally or physically handle that type of training. Even Coe built up to those sort of sessions over years
AS for the op he has already made up his mind how to train
What about the rest on the 3 and 5 workout?
Not the OP, but
For 3), short rest - 45 seconds or a minute
For 5), as much as you need - 10 minutes or more between reps
Newws;/ wrote:
Thinks a look, but how fast are you guys?
Some master runners round this time of the year are not shape. You might see some guys runnng 2:08 - 2:30 indoors.
MarcS wrote:
Can anyone help me out with a generic low mileage plan for teh 800m. I am a masters runner who has been playing around with distance races and wants to go back to more speed based events. (high jumper in hs/college 400m runner 52 s). I am looking for a non periodized 800m training plan that I can mess around with to get ready for some low key racing in summer. I know low mile sis not ideal but i want to get the most out of limited training volume for a while....any advice.
I have good success with interjecting 3x600 with full recovery at goal speed when beginning competitive season.
Sounds great, but what is goal speed? Are you talking about pace work?
As a 52 year old middle distance runner, I have found that running speed sessions on Mon and Thr works great for recovery. I would take the 6 Coe sessions outlined above and mix and match them as needed for where I was in my ability to handle the faster paces. Over three or four weeks I would hit them all at least once. Occasionally I substitute 10 x 160m or 8 x 200m hill reps. I also 'ease' into them with the first couple of reps being a little slower than current fitness level and progress to goal pace for the last one or two reps. As the season goes on, more reps are run closer to goal pace. Racing every 4 weeks early to get an honest test of fitness helps too.
I hit strength training on Tue and Fri, with Wed and Sat being easier longish runs. Sun is a 12 to 16 miler at an easy effort.
Phil Pink wrote:
As a 52 year old middle distance runner, I have found that running speed sessions on Mon and Thr works great for recovery. I would take the 6 Coe sessions outlined above and mix and match them as needed for where I was in my ability to handle the faster paces. Over three or four weeks I would hit them all at least once. Occasionally I substitute 10 x 160m or 8 x 200m hill reps. I also 'ease' into them with the first couple of reps being a little slower than current fitness level and progress to goal pace for the last one or two reps. As the season goes on, more reps are run closer to goal pace. Racing every 4 weeks early to get an honest test of fitness helps too.
I hit strength training on Tue and Fri, with Wed and Sat being easier longish runs. Sun is a 12 to 16 miler at an easy effort.
WOW, a 16 miles run on Sunday.
Phil Pink wrote:
As a 52 year old middle distance runner, I have found that running speed sessions on Mon and Thr works great for recovery. ...I hit strength training on Tue and Fri, with Wed and Sat being easier longish runs. Sun is a 12 to 16 miler at an easy effort.
That is a GOOD routine. I have fallen into something similar this winter: quality one day, weights + easy run the next, easy the next. My long runs are 14ish now but should hit 16, if only as I live 2 miles from the start of my friends' 12-miler.
800 master runner wrote:
Non periodized means you just want an example or a tipica week worth of workouts, right?
Monday 35 minutes easy run, stretching 6x100 strides
Tuesday Track 8x200m (whatever you can hold)
Wednesday 30 min easy run 20 min drills (high knees, butt kicks, frog leaps etc)
Thursday 45 min easy run,6x100m strides
Friday (600-400-200)2 times with 5 minute rest between sets
2 betwen intervals (Mile pace)
Saturday 30 min easy run 20 min drills (high knees, butt kicks, frog leaps etc)
Sunday 60 min run
and how long before he pulls a hamstring?
Ridiculous. 1x600 at *current* 800 pace is a workout (can add some 200's after); 2x600 at current is pushing too hard except under exceptional circumstances. 3x600 at *goal* pace is patently absurd.
coacht27 wrote:
I have good success with interjecting 3x600 with full recovery at goal speed when beginning competitive season.
ukathleticscoach wrote:
800 master runner wrote:Non periodized means you just want an example or a tipica week worth of workouts, right?
Monday 35 minutes easy run, stretching 6x100 strides
Tuesday Track 8x200m (whatever you can hold)
Wednesday 30 min easy run 20 min drills (high knees, butt kicks, frog leaps etc)
Thursday 45 min easy run,6x100m strides
Friday (600-400-200)2 times with 5 minute rest between sets
2 betwen intervals (Mile pace)
Saturday 30 min easy run 20 min drills (high knees, butt kicks, frog leaps etc)
Sunday 60 min run
and how long before he pulls a hamstring?
About 5 minutes!