In response to the 8 day cycle question
Within the weekly structure of training, I have frequent discussions with my team/peers on how to improve the response we get from the training that the athletes are completing so they can run faster in races. One area that was identified was the easy runs that the guys complete - obviously this is an important part of the program since the 800 m (despite its speed demands) is an aerobic dominant event, however sometimes the athletes would run these too fast, which would potentially affect the quality of subsequent sessions. Given guys like Pete and Joe (Mathas would run an extra 20km a week on average) are lower volume, speed oriented, we thought maybe replacing some continuous running with intervals instead would be better. Running reps at 17-18 kmph on a treadmill for them is still easy and in the aerobic zone, increases the stimulus, and possibly suits a speed / fast twitch oriented athlete better compared to a continuous run. However, given that the intensity is higher, we probably needed to give them more rest, hence we are currently in the test phase of playing around within cycles different to the regular 7 day / 4 interval workouts cycle to include more work, but also more rest - e.g. 4 day, 8 day cycles
Recent training block:
Friday, 23 June 2023
40min (6' easy 4min tempo x4) continuous run in the forest
Saturday, 24 June
8x200 (45"R) 28 5'R 8x200 (90"R) 26 (in flats)
Sunday, 25 June
Rest Day
Monday, 26 June
5x30m 2-3'R + 5x120m (80m walk)
Tuesday, 27 June
5x6min 1'R @18.0km on treadmill
Wednesday, 28 June
4x300 40" + 4x200 25" with 90"/8'R
Thursday, 29 June
Rest Day
Friday, 30 June
16x1' 30"R @3:00-3:05km p
Saturday, 1 July
3x500m 45/25" (kick downs) 6'R (pre workout WU included 1km tempo plus 3x120m (80m walk)
Sunday, 2 July
40min easy run
Monday, 3 July
Rest Day
Tuesday, 4 July
4x2min 4x1min 1'R @3:00p on dirt trail
Wednesday, 5 July
5x400 (1'R) 68 in flats + 2x300 (100 w) 37-38 in spikes
Thursday, 6 July
Rest Day
Friday, 7 July
Pre Race Easy jog, Drills plus 2x150m 18.5 then 17.5
Saturday, 8 July
Race