Is it more important for me to do a short session like 200s and a long session like 1ks vs just 1ks.
Is it more important for me to do a short session like 200s and a long session like 1ks vs just 1ks.
First missing piece of the puzzle: what is the goal or purpose of this? (Race distance?)
Next missing pieces: too many unknowns to contribute any productive answer.
elvid32 wrote:
First missing piece of the puzzle: what is the goal or purpose of this? (Race distance?)
Next missing pieces: too many unknowns to contribute any productive answer.
To get back into top shape. Mostly 10ks and 5ks for the spring. I am doing close to 60 miles per week, maybe a little more, with two doubles a week. I am talking some 200s every week. Is it better to do it some weeks and some weeks not?
pr driven wrote:
Is it more important for me to do a short session like 200s and a long session like 1ks vs just 1ks.
How long ago did your comeback start? Your current "training age" matters.
In any case, your mileage is already at 60 mpw, so for 5K/10K you're probably already at the point of diminishing returns, at least for a relatively new comeback attempt. If you can stay healthy and recover sufficiently, two quality days per weeks is probably the better choice. Ideally you'd want to be touching mile pace to tempo pace at least once every few weeks.
If it were me, I would stay away from 200m repeats. For me at least the risk of injury is greater than any fitness gain. Whatever tendons or muscles or ligaments are involved in fast, explosive movement like this are now the weak link in my body. Unless you want to run 800m or 1500m why do anything this short?
May be a bit early for serious 200m sessions now.
I would suggest to concentrate on the 1kms and longer tempos and throw in some 150 meter strides at the end of your workouts 3x time a week - that will keep your fast twitch active.
Personally I work in 6x150m strides with easy easy equal recovery at my mile pace three times a week. I concentrate on form and my breathing.
Background - active racing and training 50-55mpw 48 years competitive running - hitting right at 80% (bottom of national class range using the age grading calculator) for mile through 1/2 marathon. No great shakes, but better comparatively to where I was when I was much younger.
Really no need to work @ harder than 5K race pace, is there? Try that for awhile before doing 200s faster. Hamstrings are a weak link when older and you will want to ease into those sessions. You don't want a hammy.
strides are a good idea. Something I used to do when much younger and near a grass field or track infield was to do 10 x 100 strides before and after every workout. We would do these running the first 25M at 25%, 2nd 25M at 50% and then build up to top speed for a brief segment near the end. I always found this workout or addition to a workout as a helpful low risk way to get the body used to moving faster. Whenever possible, we would run these without shoes on to sort of build up your feet