Right, indoors has just just finished and i am 8 weeks out from the start of my track season(18 - 20 weeks to peak).
So, i was wondering what workouts should i include in my 3 quality workouts per week?
I was thinking something along the lines of
1. 20 x 200s etc (reducing recovery)
2. 10 x 400 (short recovery)
3. 600s +. Focusing on improving aerobic capacity
Opinions?
Thanks
Medical Doctors should do only one or two quality workouts per week.
I would rather some serious replys
boing
Runners from Maryland should follow Malmos example and ask him directly
What is unique to MD runners over say VA, PA, CA, AZ, or CA runners? Why would they need to train differently?
What a retard. MD means middle distance as im sure you know.
everyone knows that runners from MD are superior to other forms of runners. Hence they need more advanced tougher workouts that only true men/women would be able to accomplish. This will lead to the true racing domination that most Marylanders experience throughout their careers.
An example of a "Maryland" (as opposed to that other wimpier workout mentioned in the Alan Webb book) would be as follows:
3000m at 5k pace(say 2:45 per kilometer for a mid level athlete)
2:00 recovery jog
4 mile threshold run- tempo pace- 4:50/mile
2:00 jog
1500m at 1600 pace(approx sub 61/400)
2:00 jog
4 mile threshold cutdown to 4:40/mile
2:00 jog
800m at 400 pace(we're tough like that)
1:00 jog
4 mile sub-threshold run-(aiming for just over 4:30/mile- figure 68 sec per 400)
This workout would be performed several times per week in the base phase to give a solid starting point for the midpack Marylander. A runner at this level would stand a good chance to compete and possibly take home some age group prizes in local road races and track meets in Baltimore and D.C. area. Later in the season obviously harder track workouts could be sprinkled in to sharpen the athlete for key competitions.
Athletes with Little known Maryland Affiliation:
Alan Webb(Born in Rockville- later moved across Potomac to VA with some loss of ability- that WC move at 800m could have just been an initial acceleration for instance)
Micheal Johnson(Spent his Middle school years in Baltimore before going to Baylor)
Billy Mills(born and raised in Western Maryland- went to Kansas- returned to Fort Meade as a Marine get into top form for Olympics)
Haile Gebrselassie(His grandparents met and lived in Towson for many years before emigrating to Ethiopia)
I could go on but you get the idea. These solid contributors to the MD legacy were allowed to go out and compete- the elite MD runners obv stay at home and run in higher level intrastate meets that outsiders are not allowed to see or hear about. In fact I shouldnt be giving away all these training secrets as it is. Anyway keep up the hard work all you non-MDers maybe one day you'll approach that mythical(out of state) sub 2:00 mile barrier.Until then...
As for any real MD workouts it took all my brain power to come up with the last 4 paragraphs- what am i Hawking?