Monday Off
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.
coahc wrote:
Monday Off
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.
Nice stuff, surprised by how much specific work you are doing in November. Are you in Australia?
Yep....his first 1500m of season. April is a long ways away. Broke Cam Myers u16 4ecord tonight. All schools next week.
coahc wrote:
Yep....his first 1500m of season. April is a long ways away. Broke Cam Myers u16 4ecord tonight. All schools next week.
Is that Evan Rowbotham? Tilastopaja lists him at 14
coahc wrote:
Monday Off
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.
Thanks for sharing! What are efforts or paces that you’re aiming for in the 2s, 4s and k reps?
Eidjcj wrote:
coahc wrote:
Monday Off
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.
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.
Good stuff, thanks for putting this up.
Like the workouts, but
Your season peaks in April?
Seems like a fair amount of intensity for this far out. How does this evolve as you progress through the next five months?
Not criticizing, just curious.
Thanks
Im curious as well but the 400s are slow so not really 1500 specific work. Before this was it two threshold workouts and one hill workout a week?
Training of log? Why would anybody want to know how a log trains. You are barking up the wrong tree.
coahc wrote:
Eidjcj wrote:
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.
va coach wrote:
Good stuff, thanks for putting this up.
Like the workouts, but
Your season peaks in April?
Seems like a fair amount of intensity for this far out. How does this evolve as you progress through the next five months?
Not criticizing, just curious.
Thanks
Va coach I won a state title there in 1986! The standard in VA is still good. Don't know how i trained in that summer humidity.
coahc wrote:
Monday Off
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
Superior coahc wrote:
coahc wrote:
Monday Off
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
The correct final word in this thread.
Rutheless wrote:
Superior coahc wrote:
Sam Ruthe age 15 just jogged a 3.49 in his heat at NZSS. Kiwis > Aussies
The correct final word in this thread.
Sam Ruthe age 15. Current pbs 1.51. 3.49. 8.09. God of nations at thy feet