ltkelly20 wrote:
Antillar Maximus wrote:
I run mid-D (800 focus) and incorporate one CNS stimulation (speed development) session a week.
For 5k and up, you could simply run short hills 2 x 5 x 8s hills with full recovery, or 4 x 150m with full recovery. If you want to stay in touch with specific speed, then these should suffice.
when you're not in season for track do you do the more "5k based" speed training, stick to your track sprints or do a mix of both? I'm just curious because I've always been a bit wary of spending a lot of time on the track out of season but that may just be a superstition. Also what level do you compete at if you don't mind me asking?
During the off season, I take a two week break, with half jogging and half cycling just to stay in the habit of being active. I try to run with friends who jog casually and spend more time on leisurely activities. It takes me about 4-5 weeks to get back to easy running and then I start workouts. My off-season workouts are pretty simple. 1 x fartlek or hill repeats, 1 x "long" run of 70-75min and 1 x speed development session (short hills or sprints).
You do not have to spend a lot of time on the track during the off-season. I alternate my speed work on the grass, dirt, hills and track. But there is some variation due to the surface. Hills are more suitable (and safer) to build power. I'd say hills are weights in disguise. The grass is more suitable for speed endurance work (diagonals) and the track or dirt has the purchase required for pure speed development.
It is absolutely okay, during the off-season to spend one day on a quick session, on the track (say 20min jogging, 6 x 150m @ mile effort (not pace), full recovery, 20min jogging). The full recovery will keep the overall stress light, even if you run the 150s a bit faster than mile effort. If that makes you uncomfortable, take it to the dirt or the grass. For practicing technique, I'd suggest the track.
I compete at the masters level. As for credentials or noteworthy accomplishments, I have none. Perhaps the only thing I can claim, is a love for the technical aspects of the sport and a desire to learn (even at my age).