Come back after 12years off, goals and training,

Easy week to recover :

M : X

T : X

W : 20' + plyometrics

T : AM 25'barefoot / PM : 30' easy

F : 2000m TT : 6'15. Not happy with that but it was hot and very windy and I had legs tight from plyo so i think i'm more like in 6'05-6'10 shape

S : 45' easy

S : 1h30 easy

From now on, I will try 9days periods instead of 7 days to be able to do two easy days between the 3 workouts (V02max, LT, Long run). Otherwise I feel like it is tto much in one week.

I skipped the speed TT (200/400) scheduled on Thursday because my legs were too tight.

I'll try to do it whenever i fell fresh

Impala31 wrote:

Easy week to recover :

M : X

T : X

W : 20' + plyometrics

T : AM 25'barefoot / PM : 30' easy

F : 2000m TT : 6'15. Not happy with that but it was hot and very windy and I had legs tight from plyo so i think i'm more like in 6'05-6'10 shape

S : 45' easy

S : 1h30 easy

From now on, I will try 9days periods instead of 7 days to be able to do two easy days between the 3 workouts (V02max, LT, Long run). Otherwise I feel like it is tto much in one week.

With consideration to 12 years without serious training I must say it was very good with that 6:15 TT 2000 m ( and hot and very windy ). Well done .

Impala31 wrote:

Easy week to recover :

M : X

T : X

W : 20' + plyometrics

T : AM 25'barefoot / PM : 30' easy

F : 2000m TT : 6'15. Not happy with that but it was hot and very windy and I had legs tight from plyo so i think i'm more like in 6'05-6'10 shape

S : 45' easy

S : 1h30 easy

From now on, I will try 9days periods instead of 7 days to be able to do two easy days between the 3 workouts (V02max, LT, Long run). Otherwise I feel like it is tto much in one week.

I would like to give you some advice. 9days periods is a a good choice for you when you have some shin splints issue. You should really try my specialty 12 - 20 x 400m at 5 k race pace with rest between reps back to 120 bpm when doing your maxVO2 intervals . When running LT-s the best pace for you will be about 6-7 sec slower per 400m than your 5 k pace at 400m . It`s better you start to do not so long LT-s and then extend them over time when you see you get stronger. 10-15 x 800m LT-s is a good start . Same rest when running LT:s and wait easy walking back to 120 bpm . Your long run doesn`t have to be more than 10-13 miles. Good luck! - J.S -

....and I just forgot to say that you don`t have to run doubles.

thanks for the advices JS.

I'll do some 400 at 5kpace but short reps feel easy for me. I struggle more when the reps are longer and I need to work on that.

Same for LT. I started with intervals to get used to it but now I want to try the one block tempo.

I think that is why I need.

My long runs are indeed in the 10-13 miles range so far and I don't plan to go crazy with the length.

I don't plan to do doubles either this year. Just time to time when I feel fresh after first run and feel like it is not enough for the day.

Well.......you think you need longer maxVO2 intervals and longer tempos. I tell you that you don`t :)

I have now during 5 years coached around 300 runners of different levels with the same basic method and all improved, sprinters to ultra runners.

- Summer of J.S -

Perfect training isn`t about "struggling", just perfect individual pace and enough controlled effort followed by perfect recovery (The very important factor that many runners and coaches tend to forget).

last two week have been pretty good except 2 days I felt bad. I thought I cought covid because a friend of mine I'm running with was tested positive. But I felt better after 48h and was eventually tested negative for Covid.

M : 45' easy

T : 50' progressive

W : wanted to do 400s but I stopped after I stuggled to do 1'25 for the 1st one (sick?)

T : 20miles bike easy (sick?)

F : 10m bike very easy

S : 1h20 with last 2miles fast, total 9miles

S : 30' barefoot on the beach

M : X core work

T : 20'+2.5m LT pace (15')

W : 1h + stretching

T : 2h45 bike, 35miles

F: 10x400 with ~1:1 rest : 75/78/77/77/75/74/78/80/74/66 last one progressive with last 100 all out. The plan was to do 5k pace but the legs wanted to go faster. Felt good despite legs a bit tight from the bike

S : 30' + strides

S : 1h45 bike

I will try to register for local meet races in the next few weeks (3000 and 5000).

Training went pretty well over the last few weeks.

I ran a 3000m 10 days ago in a local meet.

9.32 with bad pacing.

First time in weeks that I felt fresh so I started too fast despite feeling easy. I died at 1800-2000m

3.03/3.08/3.21.

I guess I would have done ~9.25 with better pacing.

I also ran 12.6 and 54.5 in official 100/400 a few days ago. Disappointed with the 100m but I'm really bad with starting blocks so I lost time at the start.

I'm happy with the 400 after months of easy running and only one specific speed workout.

I'm going to focus on 800 over the next month as the track season ends here. I'll try to set a PR (sub 1.59) which would be amazing after less than 6 months training with mostly easy runs.

Then I will do base phase again for next season.

Good work, good thread.

Have I understood correctly that you've gone from zero to 9:32 3km in ~4 months?

Interesting stuff....keep at it and keep posting

proculoproculesteprofani wrote:

Good work, good thread.

Have I understood correctly that you've gone from zero to 9:32 3km in ~4 months?

Interesting stuff....keep at it and keep posting

yes. I'm pretty happy with that even though I wanted to run more like 9.20.

Some people work reasonably hard and don't ever get to 9:20! You're probably just one cycle away or just better pacing. What age are you now after the long layoff. Apologies if you've posted that already and I've missed it.

I'm 29yo

Impala.......I can coach you here for free if you agree to it. Then of course we will not know your identity , but it`s okey with me . Just to see what happens You don`t look to be trolling so I think it would be interesting. You have very good basic shape right now and I`m of course convinced you would improve fast. Just 5-6 sessions per week based on time and not mileage. Could it be interesting for you to see what happens? :)

Impala31 wrote:

Training went pretty well over the last few weeks.

I ran a 3000m 10 days ago in a local meet.

9.32 with bad pacing.

First time in weeks that I felt fresh so I started too fast despite feeling easy. I died at 1800-2000m

3.03/3.08/3.21.

I guess I would have done ~9.25 with better pacing.

I also ran 12.6 and 54.5 in official 100/400 a few days ago. Disappointed with the 100m but I'm really bad with starting blocks so I lost time at the start.

I'm happy with the 400 after months of easy running and only one specific speed workout.

I'm going to focus on 800 over the next month as the track season ends here. I'll try to set a PR (sub 1.59) which would be amazing after less than 6 months training with mostly easy runs.

Then I will do base phase again for next season.

The 54.5 400m together with what you show at 3000m and so on tells me you can run at least my personal record 14:20 at 5000m ( I did about 53-54 sec at 400m )......plenty of years to still reach your optimum capacity.

The Wizard JS wrote:

Impala.......I can coach you here for free if you agree to it. Then of course we will not know your identity , but it`s okey with me . Just to see what happens You don`t look to be trolling so I think it would be interesting. You have very good basic shape right now and I`m of course convinced you would improve fast. Just 5-6 sessions per week based on time and not mileage. Could it be interesting for you to see what happens? :)

What would be your planification for a full year?

This season will end on September 6th for me. Then I'll take 1-2 week of rest before training for next season.

October-January, no important race. Some 5k/10 on road and maybe 1-2 preparatory XC

February-Mid March : indoor meets (not many where I live) and XC Champs (~4k distance)

May-June-Mid July : track season

I will be happy to see your advices. I don't know yet if I'm willing to follow your plan. I like doing things on my own but I can consider it.

I want to focus mainly on 800 for the track season. Secondary objective is the 1500.

Not longer distances yet for the track season.

Well.....no problem for me . Right now I coach one of the greatest 800/1500 runners in history, so I think there will be no problems to coach you for middle distances mainly. But of course you have to trust my system and coaching 100% and as you maybe know it`s not a phase system but a linear approach on low mileage. The runner improves all time year around instead of looking for a couple of months in the track season. But I understand of course if you want to do it your own way and something like the traditional phase systems. Good luck anyway! :)