I'm just wondering how much volume you give your kids the last two weeks of the season for race specific workouts for 16/32 guys (PR Range for these guys are typically between (4:20-4:35/9:25-9:45)? Typically during the bulk of the season I'm giving them 3-3.5 miles worth of work for VO2 type workouts and about 2-2.5 miles for Mile Pace work. Just want to ensure I'm giving the the right volume amount and not overdoing it but not making them flat either.
We are doing almost zero work at 16-32 race pace in the last 2 weeks - for us this is anaerobic speed time.
2 weeks out you could have them do 1 hard effort decent volume speed work session at the beginning of the week ie. 8x400 & 4x200 but after that nothing crazy follow the 10 day taper of just easy running and maybe some light tempo work and 200m strides to keep the legs up
speed time wrote:
We are doing almost zero work at 16-32 race pace in the last 2 weeks - for us this is anaerobic speed time.
What are your workouts for anaerobic speed? I always backed off the volume but still did pace work. Things like 6*400@1500 pace and then 4*200@800. Same thing before the race but backed off the volume more. 3*4,3*2.
Long reps at 800 pace or faster. 500s, 300s, 200s. Long recovery. Or 800m reps at mile pace with long recovery
WelcomeToTheNHK wrote:
2 weeks out you could have them do 1 hard effort decent volume speed work session at the beginning of the week ie. 8x400 & 4x200 but after that nothing crazy follow the 10 day taper of just easy running and maybe some light tempo work and 200m strides to keep the legs up
I agree with this. 2 weeks out you can hit a normal enough pace-specific workout. In the last 10 days I would start backing off. Short tempo + strides basically (read: anaerobic stuff- 2 mile tempo + fast 150s w./ full rest for a miler).
I think the longer reps w./ full recovery come earlier in the build. In that 2.5-5 week out range for me.
Thanks for the information. This all makes sense. Yes anaerobic work is great, the last two weeks but will not do two anaerobic sessions during a micro-cycle. I like the tempo mixed in with some speed towards then end I will try for those 16/32 type guys.