Training schedule/plan for 600-3km- please critique!!

Training Advice/Discussion Youth

10 years ago 04/05/2014 2:36pm EDT

MON

Easy day- 30 minutes hard tempo, 20 minutes easy

Swimming 1hr of intervals

TEUS

Hard day- 10 x400m repeats with very limited recovery(70 sec jog recovery ) at 75 secs, weights as shown on Thursday. 10 minutes easy.

WED

Medium day- Swimming 1hr of intervals

4 x 200m all out with loads of rest

THURS

Hard day- Vo2 max reps at 3000 pace 5-7 reps, depending on distance (600- 1000m ). 10 minutes easy.

Weights- medium weight weights for back, arms, hamstrings, calves, hips for approx. 1 hr

FRI

Cross training day- Swimming intervals 1 hr and weights the same as above

SAT

Hard day- Hills alternating between long ( 90secs x 8 ) , mixed ( long with 300m on flat alternating) , or short ( 30 x 20secs). All of the hills are jog down recovery on a very steep hill. 25 minutes easy.

SUN

Easy day- Long easy run of 50 minutes steady, weights the same as above.

General- all workouts include 2km warm up and cool down and stretching, as well as some light plyo exercises for about 15 minutes. If it has been a practicularily hard week, then weights generally taken off Friday. I already do this training, and I train year round. I am a female mid dist runner and I am 13.

10 years ago 04/05/2014 3:15pm EDT

re: Fast&Furious1

This seems like a decent plan, however I recommend that you specialize it into different phases.

10 years ago 04/05/2014 4:03pm EDT

re: Fast&Furious1

Obviously first thing that comes to mind is that you're only 13. Either false, though I will give you the benefit of the doubt and just say that you are extremely talented.

If you want to have a long career, you do need more recovery, though you probably hear that a lot. Definitely trade in one of the hard days in for an easy one, plus take off Sundays. For two reasons: It's the day of rest biblically speaking, and even Bernard takes off Sundays. He's had the most successful long term career in the modern era.

What kind of swimming intervals? Long? short? better be long.

You're thirteen, okay, don't worry about vo2 max, and you probably shouldn't even know what that is.

Monday is not an easy day.

Take out the hard 4x200 on Wednesday and make it 60+ minute distance run.

I assume that you don't these same workouts every week, but if you do, then you want much more variety. I like the hills, that's very good, but you want a longer interval workout, like 3x2000, 2x3000, or even my classic ladder 1000,2min,1500,3min,2000,3min,1500,2min,1000,2min,500,1min, 300,3min,200. Use the last one only when very fresh, and be conservative, but not too conservative, so that each repeat feels hard.

Just enjoy running, though, and make sure you get enough recovery. Take at least 3 weeks off a year, but I would go for 5 weeks off.

10 years ago 04/05/2014 4:09pm EDT

re: Fast&Furious1

I think that you should add more speed work so you have your fast twitch built up when your older.

10 years ago 04/05/2014 4:55pm EDT

re: Fast&Furious1

Not nearly enough workouts. I mean, you're trying to kill yourself, right?

10 years ago 04/05/2014 5:24pm EDT

re: crete

Hey this is an easy training plan... You got ramp it up. No seriously you do.

10 years ago 04/05/2014 5:25pm EDT

re: Fast&Furious1

You need to ramp it up. No seriously"...

10 years ago 04/05/2014 9:03pm EDT

re: Fast&Furious1

You clearly need more base work. Duh??

10 years ago 04/05/2014 10:27pm EDT

re: Fast&Furious1

10 years ago 04/05/2014 10:39pm EDT

re: Fast&Furious1

Fast&Furious1 wrote:
MON
Easy day- 30 minutes hard tempo, 20 minutes easy
Swimming 1hr of intervals
or
Hard day- 10 x400m repeats with very limited recovery(70 sec jog recovery ) at 75 secs, weights as shown on Thursday. 10 minutes easy.
TUES
recovery
WED
Hard day- Vo2 max reps at 3000 pace 5-7 reps, depending on distance (600- 1000m ). 10 minutes easy
Swimming 1hr of intervals
THURS
4 x 200m all out with loads of rest
Weights- medium weight weights for back, arms, hamstrings, calves, hips for approx. 1 hr
FRI
Cross training day- Swimming intervals 1 hr and weights the same as above
SAT
Hard day- Hills alternating between long ( 90secs x 8 ) , mixed ( long with 300m on flat alternating) , or short ( 30 x 20secs). All of the hills are jog down recovery on a very steep hill. 25 minutes easy.
SUN
Easy day- Long easy run of 50 minutes steady, weights the same as above.

I also doubt a 13-year-old writes this way. But I've suggested the direction of some changes. It's important for you to explore how much you can push, but I think you'll have better results not stacking up workout days.

30 minutes of an aggressive tempo is NOT an easy day. I think doing weights for your legs the day before a workout will take something out of you.

10 years ago 04/07/2014 10:13am EDT

re: tryy

Yes, I am thirteen, and yes, I do write like this, do not belittle me.

10 years ago 04/07/2014 10:44am EDT

re: Fast&Furious1

Hey can I have a little more feedback please?? Thanks.

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