has anyone got anymore tactical sessions for the 1500 and xc?here are ones which i think are good- opinions wanted!!
1500m for 4:00
1500m tactical sessions for 4;00 runner
3 x 1000m with 5 minutes recovery in 2:45 going through 400m in 60, then easing off to 70 second laps (fast start)
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 5 mins on a track doing 200m at 10k pace, 200m at 1500m pace etc (surging) 3 min rec
4 x 200/200/200- 1st 200 1500m pace (32 secs), 2nd 200 800m pace (28-30secs), 3rd 200 1500m pace (32 secs) (surging).
5 x 300/100 – 300m at 1500 pace (48 secs) , 100m sprint –3 mins rec (finishing kick).i suppose you could try 150m sprint (finishing kick for 800/1500)
5 x 600/200- 600m at 3k pace (1;48???) 200m at slightly quicker than 1500m (30 secs?) 2 min rec (finishing kick for 1500/3k)
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. (slow start)
3 x 200/200/200/200- 1st 200m- 34 secs 2nd 200m- 32 secs 3rd 200m- 30 secs 4th 200m- 28 secs 5 mins rec (fast finish)
cross country
getting out and settling in; 5 reps of 800m- very quick first 200m then settle into race pace and relaxing- great workout before the english schools
starts: 8 starts of 400m- emphaise running as a team- dont lose ground on athlete in front- good workout before english school
turning:make a 1k course with lots of turns. emphaise maintains speed on turns
cresting: 8 reps of 300m hill plus 100m flat- accelerate 100m after hill- emphaise not resting at top of hill
surging- 6 reps of 600m on 200m loop. 1st loop race pace, 2nd loop faster than race pace, 3rd loop race pace