What is the best way to go about doing this? Is it important to keep mileage fairly low? Or if I run about 70mpw and lift weights and do lots of alactic sprints etc. is it feasible to make decent improvements to speed and endurance simultaneously?
What is the best way to go about doing this? Is it important to keep mileage fairly low? Or if I run about 70mpw and lift weights and do lots of alactic sprints etc. is it feasible to make decent improvements to speed and endurance simultaneously?
keep up the volume during off season but do short speed uphill 6-15 seconds 2 times pr week.(f.ex 7x80m)3 min rec, max intensity. In pre season do one of these at track and increase the length of it as your competition period is approaching. At this time u just have one speed session. Evolved into 100-120-150ms
yea its definately possible to improve both speed and endurance at the same time, and I think this is the key to good performances. when the comp period is starting u blend your endurance training and pure speed training into more speed endurance sessions.
Cal Varnson wrote:
What is the best way to go about doing this? Is it important to keep mileage fairly low? Or if I run about 70mpw and lift weights and do lots of alactic sprints etc. is it feasible to make decent improvements to speed and endurance simultaneously?
The best way is to get a speed and speed endurance coach. Why ask something that you already know. I can run under 23 seconds in the 200 and 51.6 in the 400 , but I work with coaches over the years.
Carnegie wrote:
Cal Varnson wrote:What is the best way to go about doing this? Is it important to keep mileage fairly low? Or if I run about 70mpw and lift weights and do lots of alactic sprints etc. is it feasible to make decent improvements to speed and endurance simultaneously?
The best way is to get a speed and speed endurance coach. Why ask something that you already know. I can run under 23 seconds in the 200 and 51.6 in the 400 , but I work with coaches over the years.
I realise getting a coach is probably ideal and I've had coaches in the past. One doesn't coach any more as he is getting old and has been ill. The other one coached me when I lived somewhere else - it would now be at least a 4 hour round trip to get to his sessions. They were both quite good I think, but I'm still not sure we were able to get the best out of me. In both cases it was a difficult relationship (other people found them difficult and I realise some people find me difficult). So I wonder if it's better for me to self-coach even if I could find a really good coach. So that's why I'm interested in training ideas instead of just looking for a coach.
Carnegie wrote:
Cal Varnson wrote:What is the best way to go about doing this? Is it important to keep mileage fairly low? Or if I run about 70mpw and lift weights and do lots of alactic sprints etc. is it feasible to make decent improvements to speed and endurance simultaneously?
The best way is to get a speed and speed endurance coach. Why ask something that you already know. I can run under 23 seconds in the 200 and 51.6 in the 400 , but I work with coaches over the years.
I realise getting a coach is probably ideal and I've had coaches in the past. One doesn't coach any more as he is getting old and has been ill. The other one coached me when I lived somewhere else - it would now be at least a 4 hour round trip to get to his sessions. They were both quite good I think, but I'm still not sure we were able to get the best out of me. In both cases it was a difficult relationship (other people found them difficult and I realise some people find me difficult). So I wonder if it's better for me to self-coach even if I could find a really good coach. So that's why I'm interested in training ideas instead of just looking for a coach.
Cal Varnson wrote:
Carnegie wrote:The best way is to get a speed and speed endurance coach. Why ask something that you already know. I can run under 23 seconds in the 200 and 51.6 in the 400 , but I work with coaches over the years.
I realise getting a coach is probably ideal and I've had coaches in the past. One doesn't coach any more as he is getting old and has been ill. The other one coached me when I lived somewhere else - it would now be at least a 4 hour round trip to get to his sessions. They were both quite good I think, but I'm still not sure we were able to get the best out of me. In both cases it was a difficult relationship (other people found them difficult and I realise some people find me difficult). So I wonder if it's better for me to self-coach even if I could find a really good coach. So that's why I'm interested in training ideas instead of just looking for a coach.
What are your best times this? How old are you and what workouts are you doing?
Aged 24 54 400 and 1:58 800. Mostly steady running. I've been meaning to do more varied training but have been ill and had niggles a few times, so I'm just trying to slow build a base.
just follow my advice and u will be fine. your endurance is good, compared to your slow 400m time. Keep your endurance WHILE you are improving your speed with short hills during base and 100-150m on track during pre-s and comp-s.
Cal Varnson wrote:
Aged 24 54 400 and 1:58 800. Mostly steady running. I've been meaning to do more varied training but have been ill and had niggles a few times, so I'm just trying to slow build a base.
if this is ALL you do, the next step is to join a gym and start lifting.
30-40m flies twice a week before your workouts