How do you structure training coming into the track season for a 3200/1600 guy? What are some key workouts? Thanks for all responses.
How do you structure training coming into the track season for a 3200/1600 guy? What are some key workouts? Thanks for all responses.
What kind of mileage do you run, what are your PRs?
I have been running 35-40 mpw for about 6 months consistently
My most recent PR is 17:14 for 3 miles(xc).
(However, hoping to break 17:40 for 5k at state xc and am confident I can do it)
I have been running for about 12-14 months consistently also if that changes anything.
3-4 mile tempo mid week
Strides 2-3 days a week
Mileage 40-50
Long Run 10-12
Weights + Core
Example Week
M- Weights + 7-9 miles moderate
T- Core + 5-6 miles easy + strides
W- 3-4 mile tempo w/ 1-2 mile warmup + strides and 1-2 mile cooldown
T- Weights + 7-8 miles easy
F- Core + 5-6 miles easy + strides
S- 10-12 mile moderate long run or race
S- Off or 3-5 miles very easy
I’ll support what the above poster said.
As a second workout of the week - hill repeats anywhere from 30seconds to 90 seconds long. 8-10 repeats at a comfortably hard pace with very slow jog back down in between each on.
So that and tempo runs all winter will get you strong
Are you training thru indoors or peaking indoors?
my 3 cents wrote:
3-4 mile tempo mid week
Strides 2-3 days a week
Mileage 40-50
Long Run 10-12
Weights + Core
Example Week
M- Weights + 7-9 miles moderate
T- Core + 5-6 miles easy + strides
W- 3-4 mile tempo w/ 1-2 mile warmup + strides and 1-2 mile cooldown
T- Weights + 7-8 miles easy
F- Core + 5-6 miles easy + strides
S- 10-12 mile moderate long run or race
S- Off or 3-5 miles very easy
It would be hard to go wrong with this plan.
citius5000 wrote:
Are you training thru indoors or peaking indoors?
I dont think many states are having Indoors this year.
track_running_guy wrote:
How do you structure training coming into the track season for a 3200/1600 guy? What are some key workouts? Thanks for all responses.
2 days hard,
2 days medium,
2 days easy (1 day 45-60 min, 1 day weights + 3 miles)
1 day very easy run with 4-6 x 100m strides, or rest day
Base: (no intervals):
runs: 2 hard days, 2 med days. If in HS, 3 - 6 miles.
Pre-season:
intervals: 1 day med and 1 day hard (hard intervals usually Friday or Saturday),
runs: 1 day hard and 1 day medium.
Season:
intervals: 2 days hard (e.g. Tuesday and Saturday)
runs: 2 days medium (e.g. Monday and Thursday)
Weights + 3 miles: 1 day a week (e.g. Wednesday)
Long run of 45-60 minutes: (e.g. Sunday)
Very easy day (e.g. Friday)
If your meets are Friday instead of Saturday, adjust schedule.
I am not going to participate in indoor at all.
I agree with the plan that above posters have laid out. Like the idea of hills. Would it be good to do shorter hills one week and longer ones the next? (Ex: 30 secs then 90 next week).
Thanks everyone for taking time to respond!
I would wait until later in the winter (February/March) to do 90 second hill type workouts. That’s a very lactic workout, which should be saved until closer to peak season. Instead you could do hill sprints to work on alactic speed. For instance, 8-12 seconds all out with a walk back full recovery. All you need is 4-6 of them and you can put them after any easy run you want to once a week. They could replace a strides session.
Also, 30 second hills are fine all winter. Again though make sure you are fully recovered between reps. You even could tack a few of these on after a tempo run.
my 3 cents wrote:
I would wait until later in the winter (February/March) to do 90 second hill type workouts. That’s a very lactic workout, which should be saved until closer to peak season. Instead you could do hill sprints to work on alactic speed. For instance, 8-12 seconds all out with a walk back full recovery. All you need is 4-6 of them and you can put them after any easy run you want to once a week. They could replace a strides session.
Also, 30 second hills are fine all winter. Again though make sure you are fully recovered between reps. You even could tack a few of these on after a tempo run.
Would 90 seconds hills be bad even if I keep them aerobic?
I actually did the short hill sprints a few times during the summer coming into xc but not much. I think i will incorporate them after a couple easy runs each week.