My goal is to run fast both indoors and outdoors next season in distances from 800m to 5000m as well as the steeple.
About me:
I have been out with an injury for about 3 years and am now over it. At the moment I am in shape to run a 10k in about 35min. I could run a 10k in about 33.30min before my injury and i have now gained 33 pounds and grown 1-2 inches, not all fat although I have to loose some pounds. I ran a 800m in 2.04 and 1500m in 4.10 at the time.
My training have always evolved around 40-60miles a week with 2-3 quality session and the rest very very easy jogging – 8-9minute miles.
In base phase the quality session where one at 5k pace and one at 10k-½marathon pace
In sharpening phase the sessions where more like one at 5k pace, one at mile pace and 1 other depending of the week.
But know I have decided to really change my training and not do all of that easy jogging and become better than my time at the age of 16. And especially in the shorter events 800-1500m
And be running under 2min and 4min.
My plan is at the moment to do the following program.
M: VO2 intervals
T: 5k in 20min + 10*100m
W: Lactate threshold run (10-½marathon pace)
T: 5k in 20min
F: 800-1500m pace intervals (4*400m or 4-6*600m)
S: Longrun easy 20k (12-13miles) in 1.45
S: 5k in 20min
Slowly adding stuff to where I in the base phase will be running the following:
M: VO2 intervals
T: AM: drills + sprints PM: Aerobic threshold 4-6miles
W: Lactate threshold 3-5miles
T: AM: 8k in 32min PM: 5k + strength training
F: drills + 800m or 1500m pace intervals ( 10*200 or 20*200m)
S: Longrun 20-25k in a little slower than 6.00 pace per mile
S: AM: 8k in 32min PM: 5k + strength training
Note that the 800-1500m pace session will be done with long enough recovery not to make me going lactic, the same with the sprints.
Any comments will be greatly appreciated.
Sorry for the long ramble!