[quote]Charlie wrote:
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So my training for the last 5 years has been focused on exercising for 3 hours every day almost all of it easy . Except for a few all I need is speed episodes I have stuck to it pretty well. The one addition that works is adding hard 30 seconds efforts with full recovery to activate max warp drive like 4x30 with 5 minute rests on the bike up a sand dune even on the track but not too often. I am book ending easy/super hard with minimal middle effort stuff you know the bread and butter of every traditional training program. Maxmize your endurance and speed then as you approach your goal race add the middle stuff . I have used this 2 times in the last 18 months a 2:28 800 and a 5:38 mile both are scratch PRs since turning 60 and I am 65.
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That is my way: Build up some strenght by doing a lot of easy stuff. Build up more strength with strength exercises such as running on sand or uphill or jumping or stairs or circle training or whatever. Build up some speed by fast short runs with plenty of rest. Search a hill. Start maybe with a steep ramp and slow movements, develop to medium slope and fast sprints and some longer uphill runs. Build up your generel aerobic foundation by working on moderate fast runs and do some long runs. Build up a broad range of running capabilities by doing everything. Build up the stride and strength to run on the track by drills and easy track training such as heaps of buildups which are good for everything. Build up some lactate clearance by short sprints with short recovery. Build up some anaerobic power with fast 100m repetitions with sufficient rest. Extent to fast 200s occasionally. Build up your aerobic power by running faster, equal, or slower than your vO2max at different distances according to your preference. Do hill training and combine your speed, strengh and endurance. Start working on the track on the 3 paces. 1) underdistance pace 10% faster than race pace, 2) race pace, 3) overdistance pace 10% slower than race pace. If you have the developed sufficiently for your overdistance and underdistance PR, then put the hammer on your specific endurance and build the roof of your house. I hope, it will have 42 levels.
Forgot something in this list? Probably. Where is the hard stuff? Hidden in a vast amount of running with joy. Where is the long intervall grinding? Not for me, my goal is fitness for 200-1000m.
Cheers