Tempo with sprints after?

Training Advice/Discussion High School
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  • Jello 3

    Anonymous Poster

    2 years ago 09/16/2021 9:54am EDT

    This year I am looking to run sub 2 in the 800. For my winter base training my schedule goes something like this:

    Monday: Long run starting at 9 and progressing to 12

    Tuesday: easy day 5-7

    Wednesday: 3-5 miles at tempo then 4x100 95% sprints after with full recovery

    Thursday: 5-7 easy

    Friday: 5-7 easy

    Saturday: long warmup then pure speed work or threshold intervals alternating every other week

    Sunday: Off

    The mileage starts at about 40 and then progresses to 52ish

    Is it a good idea to work on this much speed during the winter season?

  • I wouldn't do it

    Anonymous Poster

    2 years ago 09/16/2021 10:29am EDT
    re: Jello 3

    Instead of doing real track speed sessions like this do very short explosive sprints and plyometrics. I'm talking 20-30 meter sprints, really just accelerating as fast as you can and barely hitting top speed. Doing anything longer wouldn't be good, you will increase fitness too quickly and not last throughout the track season, fading badly when you really want to be running at your best.

    So just do typical base workouts and base mileage, but do these plyos and short accelerations/short hill sprints during the winter.

  • registered

    citius5000

    Member since 06/21/2005.

    1,767 posts. Last post 2 days ago.
    2 years ago 09/17/2021 6:33am EDT
    re: Jello 3

    Updating....

    Monday: Long run starting at 9 and progressing to 12

    Tuesday: easy day 5-7 plus strides

    Wednesday: 20min tempo plus 8x100m Hill Sprints

    Thursday: 5-7 easy plus plyos

    Friday: 5-7 easy plus strides

    Saturday: Cruise intervals such as 6x800(1:00 rest), 5min jog, 8x200 at 800 DP to GP (2-3min rest)

    Sunday: Off

    You can vary it up here to but general idea.

  • high school xc coach

    Member since 05/06/2020.

    6,817 posts. Last post 5 hours ago.
    2 years ago 09/17/2021 6:43am EDT
    re: Jello 3

    What is your current 800 time?

    400 time? etc.

    Goal pace workouts can get dicey IF the goal is not yet close to your grasp.

  • NERunner0353

    Anonymous Poster

    2 years ago 09/17/2021 7:42am EDT
    re: Jello 3

    Pretty normal to do something like a 4 mile tempo + 4-6 x 200m. Think of them as strides. You're just getting a little turnover in -- not doing a 200m workout.

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