Duke was 1500m happy that year, from looking at your training, you guys ran some intense workouts often.
Duke was 1500m happy that year, from looking at your training, you guys ran some intense workouts often.
bump
What kind of stuff do you guys do in the summer? I'm trying to find a healthy balance to not over train during the summer but at the same time have a good cross country season. When to hammer runs and when to not hammer runs.
SUMMER TRAINING:
Well, your summer is really my winter (when my base was) but after my racing season, I would take a week completely off from physical activity. Following this I would have a week of swimming of more active recovery. Then was two weeks of buildup, this was all easy jogging just getting the miles back up. Then two weeks moderate where I reached full mileage and picked up the pace on my easy runs and established a quality long run. After this, I had six weeks where on tuesdays I did a steady state run (10-15 seconds slower than tempo pace) and on fridays just 10 second hill sprints for speed and power (not taxing, take full recovery) and a progressive long run finishing fast. The filler days in between were still at a high end effort. I kept my mileage around 90-95 in this phase. After building up to 6 miles @ steady state by the end of the 6 weeks I moved to 4 weeks of tuesday tempo run and friday either: a) 15-20 minutes of barefoot diagonals, b) 8-10x200 at mile pace with full recovery, or c) 8x1:00 hills at ~5k pace with ample recovery. These were also not taxing workouts (you should not be making these hard efforts), but they prep the body, serving as an introduction for the Vo2 max and anaerobic work that was to come later in the season. The best workout of the week was the 90:00-100:00 long run on sunday in which I could get in up to 16-18 miles of quality running finishing close to steady state pace. I would roll out 5:45s on these runs. I dropped my mileage down to about 80-85 for this phase, then down to 75 when the season started. I also did barefoot 100m strides with stretching after EVERY SINGLE RUN. This left me feeling great and fresh the next day, which was extremely important as I think the most signature and beneficial aspect of my training was that EASY DAYS WERE NOT JOGGING AND MILLING AROUND . I was keeping the pace honest and uptempo to get the most out of my aerobic system. People thing this "magic 7 minute pace" is the answer on easy days, but you might as well be running 9:00 pace. I was always under 6:00 on easy days.
man, don't forget those tempos. First responder was talking about 4 milers well below 5 pace. That's your strength right there.
bump.
@ Ivan Fast - I'm assuming you were able to find my log on running2win. Training with 2 3:42 guys, another 3:45 guy, and a 3:47 and 3:49 guy made for a great group, and we did get after it for sure.
How is this for a low mileage schedule i've broken sub 3:50 more times but not yet 3:45. I am not american and currently coach a team myself.
Monday:
20' tempo run with someone with a bike in front of me keeping me at 19 - 20 km/h. Then some strides (as warm up also some strides.
Tuesday:
20 minute run at 3:30 per kilometer
Wednesday:
6 x 600 or 800 or 1000 (cycling)
Thursday
20 minute run at 3:30 per kilometer
Friday
2 x 5 x 300 (first set in 0.45 second in 0.42)
Saturday
40 minute run at 3:30 per kilometer
Sunday
40 minutes with the kids at 6.00 per kilometer
second workout of the day is either swimming or weights. I also cycle about 70 miles a week.
If i can get to 2.08 for each 800 and jog the 200 in about a minute am i ready? Any other workouts?
sure.
That looks amazingly light, but effective. To run 3:45 you need something more specific; 1200 3:03, 800 2:01, 600 1:29.
I also like a hard 2k as a workout-5:30-35.
Good luck
I will try that one soon but at the moment i will not be able to do that yet i think the 2 km should be little problem.
I will do that 2 km together with maybe 6 x 200 working my way down 0.32 0.32 0.30 0.30 0.28 0.28 (hopefully)
Would adding just 10' to my runs make a big difference for breaking that barrier so instead of 20' go to 30' except for the tempo of course?
Last week was like that with 300's and 6 by 600 in 1.36 - 1.35 - 1.37 - 1.34 - 1.36 - 1.32 with 200 jog in 1'05".
Felt easy. Friday was another workout i usually go between 12 x 200 and those 300's. i started in 0.31 and ended just below 0.30. These feel hard but ok (my heart rate does not go over 180 whilst my max is 189).
I would have to think the additional 10 min would help.
I often add something like 5x200 or 5x300 to a 2k type workout.
Just today, my strongest guy (3:50 aiming at 3:45) did 2k 5:48, 1k :2:42, 3x200@ 28. It was windy and cool so could have been 3-4 sec faster
I have been reading/studying Joe Rubio's 1500m training which draws from Seb Coe's trng. What training volumes would you suggest for 800,1500,3k,5k,10k for a HS 2:00/4:30(mile) runner wanting to go faster.
The real question here is about the long run... Including such things as length, pace, Easy slow vs hard fast (if hard fast can you include some workouts like should I put a tempo run right in the middle or just run hard the whole time or should it be hilly or fartlek long run), really appreciate any advice (good advice;).
Brilliant thread. Usurps the trash subjects that frequent this board.
Would be interested to hear about the stretching routine that kept him fresh every day. Also important to note that this schedule is for a 15/5k guy not an 8/15 guy who may struggle with the longer stuff and faster easy runs.
20 x 400 rec 120 bpm
Hi West Coast Runner. Always reading blogs about guys giving advice but having run some quick runs myself back in the day in South Africa I normally ignore their advice. Your comments look legit and stirs memories of my old sessions.
So now my son is a runner...running 800m and 1500m. He is 8 turning 9 and runs a 2:43 and 5:35 respectively. He has only run two mile races ( 6:15 & 6:08) and one 1500m (5:35) races this year and only ever run over 2km ten times in his life. As he is only 8 and I do not want to push him (I fell victim to that, giving up at 19yrs old when I was only entering my prime). So while I don't want to push him he has some good talent and with the way things are today if he does not start taking a bit serious now buy the time he is 12 the kids are 30 seconds from him. For his 800m he is running a 76sec 1st lap and then 87 2nd lap, for the 1500m his race this last Saturday was a 82 sec 1st 400 m and then 94 sec, 92 sec and a 67sec 3 to finish. So from looking at that I am guessing some speed endurance and endurance training is what he needs.
He has regional trials in 2 weeks and then will go on to nationals end of July, so he has some time. I am guessing that for him to feature he needs to shave 20 seconds from his time. Need some advice if some increased mileage will do the trick or lots of fartlek....
3:45s workout send me
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