ok mate i will try and help. for this excericse i will persume that you are a 1500m runner who only dabbles in the 800m so it will be a plan mainly for a 1500m runner to get them to peak- although i would you the term 'peak' very loosely as it is near enough impossible to be the best on one single day and then the next day your performance drops?
peaking for the english schools:
session 1: 1500m paced reps i hope at the moment you are working by increasing the distances ran at your 1500m pace. so hopefully you have gone from running 200m @ 1500m pace to being able to run 600m @ 1500m @ your goal pace which could be for a new pb or time needed to win the championships 3 weeks before you want to peak for the ES.
i would not go any further than 600m at that pace as 1. you might as well race 2. 800m at 1500m pace is not fun and will take a long time to recover from these sessions. progressions should look something like this:
1.2x6x200m with 100m jog in 45 sec and 5 min jog btw sets.
2.2 x 4 x 300 with 100m jog in 45 sec and 5 min jog btw sets.
3. 2 x 3 x 400 with 200m jog in 90 secs and 5 mins jog btw sets
4. 5 x 500 with 300m jog in 2:15 and 5 mins jog btw sets
5. 4 x 600m with 300m jog in 2:15- arrive at session 2-3 weeks before ES
ALL OF THESE SESSIONS SHOULD BE AT YOUR GOAL PACE AND PLEASE RESPECT THE JOG RECOVERY- YOU DONT STOP IN A RACE!!!! for most u17 this is enough work with a long w/u, drills and fun speed activity at the end e.g. parluff, acclerations, hill sprints
you could also do 1 set of these workouts and then run some 800m paced rep as to win champs you have to finish fast. e.g. 3x 500m, 200m jog and 5 min sets then 4 x 200m @800m with 300m jog
session 2: blending 5k to 1500m i love theses series of sessions which will blend your xc type of session of 6 x 1km into a 1500m session
6 x 1000 (rec. 3 min)
5 x 1000 (rec. 4 min)
4 x 1000 (rec. 5 min)
3 x 1000 (rec. 6 min) - this session should be done 10 days before es
2 x 1000 (rec. 8 min) - this session may not be neccessary
the rational for doing this sessions is that you will be getting quicker each time you do the program of sessions so you should go from running at slightly faster than 5k pace to running at 1500m pace if you decide to take part in 2 x 1k. i always do these sessions in a woodland area or on the grass to break away from the track.
session 3: racing skills most good young runners can run a quick time from a BMC race but many cannot win champs- this is why i like these workouts done once every 2 weeks from april.
6-8 x 400m with 3 minutes recovery in 62, you should speed up every 100m- doing 17, 16, 15, 14 for each 100m split* (slow start)
4 x 200/200/200- 1st 200 1500m pace (32 secs), 2nd 200 800m pace (28-30secs), 3rd 200 1500m pace (32 secs) (surging). 4 min rec
5 x 300/100 – 300m at 1500 pace (48 secs) , 100m sprint –2mins rec (finishing kick).i suppose you could try 150m sprint (finishing kick for 800/1500) finish)
4 x ( 400 @ 1500m pace, 30 sec rest, 200 @ 800m pace) 4-5 min rec
6 x 400m with 2 min rec for someone going for 4:00- rep even @ 62 secs odd @ 66 secs
6 x 400m @ 1500m pace with 2m 30 rec - when whistle blew 50m surge
Differentiations 6 x 400 with 2 min rec [email protected] 34 200 @30
200-300 acceleration: 200, 220, 240, 260, 280, 300. 200 at 1500 pace. Add 1.5-2 seconds each successive rep. 300 should be at 400 race pace or close to it. Jog back recoveries.
3-4 x (600m @ race pace, 200m jog, 400m @ 102% race pace, 200m jog, 200m @ 104% race pace) w/ 3 min rest
2 x (400m @ 102% race pace, 200m jog, 200m @ 104% race pace, 200m jog, 400m @ 102% race pace, 200m @ 104% race pace) w/ 3 minutes rest
i love coaching and running these sessions- athletes love these- if anybody has other examples or critques please send them.
session 4: lacate thershold sessions- from your winter training you should have been able to run 20 mins @ LT. now from about 8 weeks before your ES start to finish session include stuff at 3k pace or 5k pace and combine them. being able to run a 1500m race aerobically isnt going to get you anywhere. so i suggest running sessions like this 6-8 weeks out:
1. 15 @ LT , 4x400 @ 3k
2. 2 x 800 @ 5k, 10 @ LT, 2 x 800 @ 5k -
3. 10 @ LT, 4 x 400m @ 1500m
i think you get the idea now.
session 5 : 400/800 paced sessions- if you are a 1500m runner i would only include 4 of these for the whole yr as if you do some of the sessions from racing skills (session 3) you will be able to change paces v . easy.
1. 2-3 x 400/300/200 with 3 min rec @ 800/400 pace
2. 2-3 x 200/300/400 with 3 min rec @ 800/ 400m pace
3. 2-3 x 200 / 400 / 200 with 90 secs and 3 min rec @ 800m pace
session 6 : long runs- these are very important but 2 x 45 min steady runs are better than a 90 min run which is harder to recovery from- remeber a race is only 4 mins long and if you have done the vital aerobic work in the winter of longer runs of 60-75 mins once a week and regular 45 min runs this shouldnt be problem;
fartlek could be;
1. 30 min of 3 hard, 3 easy
2. 5 4 3 2 1 mins hard with 3 mins easy
3. 15 x 1 min hard/ 1 min easy
4. 1 3 5 3 1 mins with 3 min easy
theses are the main sessions which should be doing only 2 months away from ES. your schedule should look something like this
mon: 45 steady
tues : 1500 m paced session
wed: 30 easy
thur; 400/800 paced session OR FARTLEK
sat : 45 steady
wk2: mon: 30 easy
tues: racing skills
thur; Lacate thershold
fri; 45 steady
sat; 1km reps- blending 5k pace to 1500m pace
sun: 45 steady
wk 1 - recovery easy week - easy runs and light fartlek - i wouldnt take the wk off as you should only be running 30-40 mpw at yur age.
wk 2,3,4 - work on strength endurance-
1.follow runs of 45 mins with 2 x 800 @ 5k pace ( this will develop muscle fibres you didnt know you had)
2. focus on running a good 3k time early on - your aerobic base which you have developed in xc should enable you to run a qucik time
3. hill runs at 1500m effort - this will delay you peaking - 2 x 8 x 30 secs with jog bk recovery
4. 5k training- 16 x 400m with decreasing recovery say from 90 secs to 30 secs
5. combine hill sprints lastly 10 secs with usual 5k sessions - e.g. 3 x 800m, 4 x 10 sec hill run, 3 x 800m, 4 x 10 sec hill sprint
6. alternations- 1KM @ 5km speed then 1km @ M pace for 8KM OR pre's 30/40 - so doing 200m in 30 sec and next 200m in 40 seconds ( i would change this to 33/43)- see how long you can carry this on for.
7. continue steady runs and long runs the same duration as cross country season - you can decrease the length of your steadys later.
8. i would do only a couple of sessions on the track which could be 10 x 300m increasing your pace from 55 down to 45 for 300m with 100m jog rec.
wk 5,6,7,8 - schedule as earlier post.
wk 9,10,11,12- schedule as earlier post
1. start decreasing length of long run. keep steady runs same pace as before.
wk 13, 14 - county school and inter county week
you may have to taper to win your schools champs. however this is also the point where you should be on the key workouts of 3 x 1km (6 min) and 600m repeats at 1500m pace. you will have to decide if you have got the entry standard and whether you want to win your county.
wk 15, 16- tapering weeks
could go something like this:
wk 1 : mon : 30 easy
tues: 10 x 300m @ 1500m pace with 100m jog rec- see if times are beter than 8 ago - could be a confidence boaster
thurs: 2 x ( 400 @ 1500m pace, 200m jog in 90 secs, 200 @ 800m pace, 400 @ 1500m pace, 200m jog in 90 secs, 200 @ 800m pace) 5 min btw sets
fri: 30 easy
sat: 45 steady
sun : 800m race?
wk2: mon: rest
tues: 8 x 200 with 200m jog @ 34,34,33,33,32,32,31,31 - your 1500m pace plus 2 secs you start from
wed: 30 min easy run
fri : ES - good luck
please ask questions if any ( if you are still following this thread mate). will post today what you could do after ES.
please can everyone critque this so we can get everyones opinion for the lad.