Splits Guy wrote:
Will be shooting for 1:52/4:15ish by end of season. PRs: 50, 1:54, 4:21
I've recently been running 45-50 MPW with 25% as a long run. Weeks are usually set up something like this:
M: easy and strides, upper body lift/core
T: speed endurance workout
W: easy and strides, lower body lift/plyos
T: easy and strides, upper body/core
F: tempo run/aerobic intervals, maybe some lower body lifting and plyos
S: easy and strides
S: long run, usually progressive
Had my 2nd real speed endurance workout last Tuesday. It was 2x300, 600, 2x300 all at 4:00 pace or slightly under with 3:00ish minutes rest. I know the rest is long but Coach wanted me to get the feel for speed more than really work hard. The main purpose of the workout was to get the 600 down to 1:30 and I managed a 1:29.
Ran my first race the following Saturday. Led tape to tape for a 1:59.5 on a flat 200m indoor track. Obviously not blistering but my effort and splits were very even (60.2, 59.3). I've actually never run faster for my first race of the season so I'm relatively pleased.
On the following Sunday I had my fastest long run ever but I've definitely had way harder effort long runs. I went 12@6:28 pace working from 7:03 down to 5:44. It was very, very comfortable and even quite enjoyable for the first 10 miles and the last 2 were just a little ehh.
Lately my tempo runs have been going a lot better. Two weeks ago I ran 4@5:43 with a super comfortable aerobic effort. Splits were negative, 5:51, 5:48, 5:42, 5:25.
Overall I feel my training is going very well. Let me know what you guys think and if you have any questions!