Thanks for sharing! What are efforts or paces that you’re aiming for in the 2s, 4s and k reps?
400's 68-70. 200's 27-30 1k repeats on grass 3-3:05
Avgs about 50miles (80k) per week
Last several weeks we have been doing 1 min Hill repats on Saturday.
We have the National Schools Champs this week and then we take a mini break. When we get back into it after Christmas we do hills on Saturday. We never run more than 1x track session per week.
I like 400's with short rest so early in the season to keep the pace slower. Although he avg 62 for 400m for his 1500m he hasn't run a 400m effort at that pace yet. As the season progresses we move to 300's at 1500m pace.
It is very hard with such a long but we do a heavy dose of hills to keep from peaking to soon. Last April he ran 1:56, 4:04, and 8:46 to win 3 National titles. We will see how he goes over the next several weeks.
A nice 1:53.59 for 800m today for win at Aussie U16 Nationals. First real 800m of the season which is about what I expected. Next up 1500m on Sunday and next Saturday 3k Nats.
Tuesday 2x200 + 2x5x400 on 1:45 cycle + 4x200 on 90 second cycle + 5 min threshold
Wednesday 10k
Thursday 5x1500 threshold on grass +5×100
Friday 35 mins easy
Sunday 6x1k on 4:30 cycle +4×200
Sunday 16k run
Pretty simple program. We did more specific work this week before his 3:52.
Sam Ruthe age 15 just jogged a 3.49 in his heat at NZSS. Kiwis > Aussies
Instead of comparing results of junior athletes we should probably just respect their performances and support them as they navigate through to the senior ranks.
It is almost impossible to compare the talent of kids that are 15/16, because it is irrespective of body type and their bodily development. Furthermore, talent levels do not directly correlate with the ability to handle the required stimulus to get to the next level of their careers. Being talented is one thing but being able to handle a consistent training program is arguably a better indicator of future performances.
Tuesday 1k threshold + 2x5x400 on 1:45 cycle +4x200 on 85 second cycle + 1k threshold
Wednesday 10k easy
Thursday Am 2x3k +4x100m fast Pm 5k at altitude 1800m
Friday easy 8k
Saturday 2x1k + 2x800 + 1x600m + short hill sprints PM easy 5k
Sunday 16-18k
Last post for a while. Expectations for the rest of the season 1:51/3:48 we shall see.
Well a good week of training at altitude and having the chance to train with a few of Australia's best. This week the biggest week of approximately 100k of running. Will take it easy next week with a 1500m race on Sunday. Here is what the week looked like but keeping in mind he was at 1800m altitude.
Saturday 1600m threshold + 2x200 +4x1k + short hills
Sunday 18k hilly run
Will make this week easier with a session of 400's w/30 seconds rest on Tuesday along with 200's at 800m pace. He will race a mile in a month with a goal of 4:;07.