In my 5th week. Did 3 x 3 x 40m hills mid-afternoon with Ray Johnson Hard Day of Strength in the evening. Not sure but this may have been a bit of overload. Legs were dead the next day, but it was an easy day, but then two days afterwards they were still a little heavy. Had my 200s scheduled and did 3 fast. My hamstrings, particularly my left, is very tight now so I took today off and the way it feels, may be looking at a few more days off to be sure. Unfortunate but a learning curve...
What do you make of this plan by Frank Horwill.
Want to run sub 2 minutes 800?
BACKGROUND
At least 12 weeks of 5 runs a week of 4 miles and one run of 8 miles. One of these runs should be relatively faster(Fartlek or track). One other run should be over a hilly course. General strength training should be done every other day, which must include specific legwork.
MARCH
Day 1 Run 8 miles increasing speed every 3 miles.
Day 2 Stride fast-untimed 200m and jog 100 metres (45 secs)
in blocks of four. Jog 400 m (3mins) after each block. Do 4 blocks of 4.
Day 3 Run 6 miles increasing speed every 2 miles.
Day 4 Stride fast un-timed 300m and jog 300m(2mins) x 6.
Day 5 Run 4 miles 20secs/mile slower per 400m than in your
best 1500m per 400m
Day 6 Run up 20m fast and sprint 30m x 15 with walk back
recovery. (Concentrate on good form)
Day 7 REST
Day 8 As for Day 1.
Day 9 Stride fast 400m; jog 400m (3mins) x 8.
Day 10 Run up 20m fast and sprint 40m x 12 with walk back
recovery.
Day 11 As for Day 5.
Day 12 stride fast 500m; walk 100m recovery x 6.
Day 13 REST
Repeat this 14-day cycle.
APRIL
Day 1 Run 10 miles at 7mins/mile.
Day 2 Run up 20m fast and sprint 50m x 10 with walk back.
Day 3 4x200 in 29secs with 100 jog(45secs). Jog 400m and repeat twice more.
Day 4 Run 8 miles at 6:45/mile.
Day 5 Run 8 x 100m full out
Day 6 2x400 in sub 60secs with 100 walk (60 secs). Rest 5 mins and repeat once more.
Day 7 REST
Day 8 Run 10 miles at 6:45/mile.
Day 9 Run 3 x 1k as follows: 1st lap – 68secs, 2nd lap – 64 secs, last 200 – 30 secs. Rest 5 mins after each 1k.
Day 10 Run 6x150 full out into finish line. Slow walk back recovery.
Day 11 Run 6 miles at 6:30/mile.
Day 12 1x534m (two thirds of 800m) in sub 80secs, rest 4
mins. Run 1x267m (one-third of 800m) in sub 40secs. Rest
4mins and repeat.)Add the total time up of the two runs x2. If they come to an average of 115secs – you are
ready to crack 2mins/800m.
Day 13 1x350, 1x300, 1x250,1x200. All at maximum effort with 400-800 jog recovery after each.
Day 14 REST
Repeat this 14-day cycle
MAY
Day 1 Run 10 miles at 6:30/mile.
Day 2 Run up 20m fast and sprint 50m x 12.
Day 3 Run 4 x 800 in 2:08 with 400 jog after each.
Day 4 Run 8 miles in 6:15/mile.
Day 5 Run 1x600 in 90 secs minus. Rest 2mins, run 1x200 in
30secs minus. Jog 10mins and repeat.
Day 6 Run 6 miles, two slow, two steady, two full out.
Day 7 REST
Day 8 Run three laps as follows: 68-64-60, rest 5mins and repeat.
Day 9 Run easy 10 miles.
Day 10 3x4x200 in sub 30secs with 15secs rest. Walk 400 after each set of 4x200.
Day 11 Run at 14 secs/100 for as long as possible. Walk 800.
Run at 15secs/100 for as long as possible. Walk 800. Run at 16secs/100 for as long as possible. Walk 800. Run at 17 secs/100 for as long as possible.
Day 12 Run easy 8 miles.
Day 13 Run up 20m fast and sprint 60m x 8.
Day 14 REST
Cali Guy,
Rested for about a week with the tightness to the hammy. Nothing serious, but all seems good again. Back to the grind and am going to do 4 more weeks of the GPP before progressing onwards. In the 4th week, there is a local 1500m that I may do...nothing too serious and just use it as a bit of a run? What are your thoughts?
Thanks!
Rested for about a week with the tightness to the hammy. Nothing serious, but all seems good again. Back to the grind and am going to do 4 more weeks of the GPP before progressing onwards. In the 4th week, there is a local 1500m that I may do...nothing too serious and just use it as a bit of a run? What are your thoughts?
I'm not CaliGuy but by and large, I concur with the advice he's imparted. However, we're seeing a cycle of injury in your case here, and one that isn't merely related to events out of your control. Don't just jump into races or more demanding workouts for the hell of it, or because you're eager to. This will only serve to perpetuate the cycle we're witnessing.
Training is a matter of applying a consistently greater stimulus, one that your body, and not just your mind, has proven ready for.
Learn the term 'progressive overload' (which, in the case of the oft-injured or sick, ought to read 'SLOWLY progressive LOAD.' (The term 'progressive' needs to be in line with your body's responses, and again, not just your mind's wishes; and there should be very little 'over' in the training load.)
Learn how 'SLOWLY progressive LOADING' applies to YOU; let your recent history be your guide. You may have been ready mentally for those harder workouts, but injury proves you were not physically ready. (Eagerness is more often verified to be impatience.) The unfortunate part is that injury tends to rear its head after the fact.
Small, steady steps (and the resultant consistency) will demonstrate to you over time that such an approach will out-perform those "quality" workouts that put you over the edge. The goal is to eventually learn where that edge is, then to creep near it when necessary. But right now that's not necessary, so skip the 1500-meter race.
What he ^^^ said.
Take your time. Racing with a recent structural injury is taking a risk that doesn't seem worth it to me.
But...
Racing is fun in a way that training is usually not. You are not part of a team, so you don't have to weigh the enjoyment that you would get from this 1500 against the possible inability to compete as well in an upcoming conference meet. You are running just for your self (the LR ideal!) so you get to weigh what matters most for you.
All that said - I'm really glad you are back at it and making progress.
Thanks Joggernaut and Cali Guy!
The 1500m was an idea for fun pretty much. It isn't something I would peak for, just simply train through and 'have a go'. However, I totally understand that with the hamstring problem that I should just focus on the GPP. This 1500m, though, would sit right at the end of the GPP.
My hamstring is all good now. I believe the 200s I did were not an issue, but rather I should have left the workout for the next day. My legs were dead from the hill workout on the Monday, but I jumped in and still did the 200s on the Wednesday. I ran my fastest 200s in a really long time (I hit a 24.5), but once again, totally understand your views and definitely agree with them.
As for this, current week: Back to the grind. Hill work is at 4 x 4 x 40m and feeling really good. Best thing is I am enjoying my running. Looking forward to the remaining 3-weeks on GPP cycle.
Cali Guy, with Phase 2 only a few weeks away, I just wanted to clarify something. You mentioned 3-4 months out from comp to move to 200m training at shorter end (flat out 120s, 150 next week, up to 200m). Would this replace the 800 Pace 200s, the 60m sprints, or neither?
Rough Week for Phase 2 (advice appreciated):
Mon Mile Vo2 + Strength
Tue 40 min easy, striders
Wed 4-12 x 200m @ 28 w/3 min rec
Thu 40 min easy, striders
Fri 2-5 x 60m + Strength
Sat Long Run
Sun Rest
UPDATE: Beginning Phase 2. Swapping Monday and Wednesday around, with every second week substituting Mile Vo2 with Fartlek. Will let you know how I progress through Phase 2, but right now, I feel pretty strong and quick...goal now obviously to extend that speed out over a longer period of time.
As always, advice appreciated. Thank you.
Don't trust CaliGuy all his athletes stopped because they were overworked because of his obsession with hill sprints. Not enough tempo runs, not enough mileage. He sucks.
Hills hills that's what you got to do! Sprint hills and more hills for indoor track. Hills for the 400 and 800, that's what you need are hills and hills! Do crab walks up hills for indoor and cartwheels up hills for track 800...hills thats the ticket hills hills hills hills.
So far, what Cali Guy has suggested is working wonders. I am currently 2-weeks deep for Phase 2 and things appear to be tracking nicely. I am keeping things very basic due to my background coming in to this new training, but am looking forward to progressing it further over the next 1-2 years after this season is finished.
Dude it is Nov. now. What are you doin?
He's following the poor advice of CaliGuy.
I am in a part of the world where the seasons are reverse to that of the U.S.