I was in good shape before chritmas running pr's but then got sick.I didnt run for 7 weeks.
i am back running 4 weeks and averaging 50miles a week.
when should I start doing tempo runs.
track season starts in June.
I was in good shape before chritmas running pr's but then got sick.I didnt run for 7 weeks.
i am back running 4 weeks and averaging 50miles a week.
when should I start doing tempo runs.
track season starts in June.
August
ausust will be too late to run track then.
should I skip track?
You have approximately 12 weeks till June.
I would do 4 more weeks of aerobic base. Maybe do 2 progression run per week hitting high end aerobic effort toward the end...
Then,
3 weeks of Repitiions & Tempo. Maybe reps on Tuesday and Tempo on Friday. Reps run at/around 1500M pace with long rests. Example: 10-12 400M with 1 to 4 minute recovery. Take as much time as needed. Tempo 15-20 warm-up; 20 min at AT; 15-20 cool-down.
3 weeks on VO2 max intervals. Example: 6 x 1000M at 5K pace with 1:30 recovery. Or, if running on the roads, something like 5 x 4 min/3min ON/OFF. Keep the weekly tempo or substitute 4 x 2000 meters at/around half-marathon pace with 1 min recovery.
3 weeks sharpening. Keep the intensity, lower the volume a bit.
Good luck.
Start ASAP. Tempo runs work well when you're just getting into shape, and they work for about 10 weeks (consider that Renato's fundamental emphasis is for 2-3 months). After that you have to move on to faster (more specific) training to continue to improve.
I'd do tempo runs and/or long intervals (1200's-2000's, breakdowns, etc.) 2X a week starting NOW and running until the end of April. Then, shorter intervals centered on your goal distance/pace. Start to peak after your first couple/few races. That won'r really be enough time to get into peak track shape, but that's all the time you have.