Currently I am in base phase and I just did a few 200 repeat and I can only manage 30' (my PB last year was 25'). Is is normal? Should I be concerned and add some more speed training at this time (I am already doing 1000 repeat and strides) or it will be taken care of when I start intensity training for peaking?
Thanks,
Yes you should be concerned.
Post some more details about your goals and I will help you fix the problem.
I wouldn't worry about it too much unless you're training for an 800 or something, especially if this is the first speedwork you have done in a few months. Start doing strides after a couple of your easy runs during the week, 6X100m with full recovery in between, get your legs turning over quickly for the second 50m. Your footspeed will come back in a couple of weeks.
I am a 1500/5K guy. Here are my PBs:
400: 54" (52" when 18)
800: 2'2" (2'0 when 18)
1500: 4'18"
5K: 16'38"
H/M: 1:18'22"
Currently running 50MPW mostly easy runs with 1 workout (1000, 1200, 1600 repeat) per week since June. Started strides last month.
During the session yesterday, I did 6x200 with 3 min rest in between and I averaged 30 (29, 30, 30, 31, 29, 30). I can still do more but can not run faster (maybe with a full recovery I can manage a 27 high).
So, with this detail, what would be the recommendation? More speed work or keep as is and increase intensity 2 month before a goal race?
3min recovery for 200's is not full??!?
silence wrote:
3min recovery for 200's is not full??!?
Compare to racing condition with maximum speed, it is not. For speed workout it is. But, what I am saying is: I might be run faster in a race condition.
Any comments on my training?
Two years ago I did a short session of 8 x 200m with near full recovery. This was after a lengthy base period with little if any speed work. I didn't kill myself or anything, but I ran pretty hard and only averaged 31 or 32 (I'm not positive which). Two weeks later I ran 4:24 for 1600 and I ended up running 1:56 for 800, despite focusing mostly on the 1600 and 3200.
Don't worry too much about it unless you're a sprinter. It doesn't take too long to get decent speed back, and the aerobic base will help you a lot more than killer speed anyway.
It is great to know that. I am (was) a good kicker and lack of endurance, so I was focus on endurance this year (and have improved a lot) and was worried about my speed.
I might just continue doing what I am doing and add speed works starting next March to prepare for race in early May.
Thank you very much.
Since your strength has always been on the speed side, I would not advise you to get too far from it in training. Waiting until May is a bad idea. There is a middle ground here that would put you in better position, improving your speed and helping your stamina.
I suggest extending your 200m set, cutting the rests, running twice the reps but at 34-36". Then add in another couple days fartlek away from the track, and possibly one day of fast relaxed 100m reps. Gotta get out of the run slow steady mode.
Get your 52 speed back and your < 2 800m, and I doubt you'll care how far you can jog at 7:30/mile.
That was what I did last year when in season - 2 sets of 10x200 in 31 with 60" rec. and it works fine. I might just alternate 12x400 and 20x200 (2 sets) on alternative weeks and do another tempo run with some stride/fartlek during/after my daily easy run. Hope it will touch speed, but not too much during base phase while still improving my endurance.
FYI, my easy run pace has improved from 7'15" to 6'45"/mile, so I am hoping a break through on 5K next spring.
But anyway. Thanks for the info.
What kind of 200 speed is needed to run sub 2 800 - for a 16'30" 5K guy?
How about a 16' flat 5K?
anyone?
Hey LHS you need a 55 400m to run a 2:00 800m. What are you doing fore speed work this winter?