Hello Jrinaldi!
Could you share some training advice about your 800m training like you did back in the sub1.50 training thread about Alex Rowe s training leading up to his NR?
Would appriciate it !
Some general info about your training, who you workoing witch nowdays, general weekly outlines or workouts etc.
Thank you very much!
Sorry - missed this thread.
Below is the weeks leading in to both his 1:44 runs. The training program we do today is still pretty much the same (may be a little more volume on the Saturday session from 6km up to 7-8km). Weekly volume is around 65km per week (including warm up and cool downs). Non workout days are Wed 45min run Fri 30min run Sun 60min run. It's pretty basic really and the main focus is to just get a little bit better each week.
In 2015 Alex started Med School and his results suffered as he adjusted to the work load at Uni, living away from home and training. Most of the training below was done solo, as he was the only athlete I was coaching. After being with me for 10 years and based on his results over the last two seasons, we decided that it was time for Alex to make a change and try another coach to see if that reignited the fire. He's currently looking fit, so fingers crossed he gets back to his 2014 shape.
The group is now bigger, Peter Bol 1:45.21 Joe Deng 1:46.51 (u20), Brad Mathas 1:46.97 (NZ) and just recently Steve Knuckey has joined 1:47.23, plus a few other up and coming athletes.
Personally, I really want to see our National Record in the 1:42's - so that's what I keep aiming for as a coach.
1/06/2014 Sun 60min easy
2/06/2014 Mon Speed session - 5x80m
3/06/2014 Tue 3x1x1000+500 with 90sec rec @2:55/3:00 pace grass
4/06/2014 Wed 40min plus gym
5/06/2014 Thu 2x500 90sec 300 with 10min btw sets @1:45pace target
6/06/2014 Fri 30min easy
7/06/2014 Sat Travel to Europe (25hrs)
8/06/2014 Sun 10min easy jog, drills and 2x100m strides
9/06/2014 Mon 30min easy
10/06/2014 Tue Speed session - 2x40/60/40m with 3/5min rec
11/06/2014 Wed 400 (30sec) 200 + 3x150 (19.5) @48.6/25.1
12/06/2014 Thu 20min easy
13/06/2014 Fri Rest/Travel
14/06/2014 Sat 800m - France 4th 1:47.96 (badly boxed, 12th with 200m to go)
15/06/2014 Sun Day walking around Paris, plus 40min run late when we got home
16/06/2014 Mon Speed Session - 2x4x40m + 120m @13.23sec
17/06/2014 Tue 10x300m with 60sec rec in 44/45 all in flats, not pushing too much
18/06/2014 Wed 30min easy
19/06/2014 Thu 3x5min with 2:30 rec (trail) + 6x100m hills @1500m pace effort
20/06/2014 Fri 20min easy
21/06/2014 Sat 2x400/300/200 wt 90sec all @13sec pace 15min rec (800m pace)
22/06/2014 Sun 30min easy
23/06/2014 Mon Speed session - 2x3x60m + 120m 13.18sec
24/06/2014 Tue 30min easy
25/06/2014 Wed 5x300 with 4min @37.7 ave - died last 2 reps 40.6 last rep (my best ave is 36.8 in 1997)
26/06/2014 Thu 15min jog
27/06/2014 Fri Rest Day
28/06/2014 Sat 800m - BEL 1st 1:46.71 (won by nearly 2sec)
29/06/2014 Sun 8x2min with 1min rec @vV02max
30/06/2014 Mon 30min easy
1/07/2014 Tue 2x150m (250j) + 3x200 (2min) + 2x150m (250j) 26-25-24 pace
2/07/2014 Wed Rest Day
3/07/2014 Thu WU + 150m @race pace
4/07/2014 Fri Rest Day
5/07/2014 Sat 800m - BEL 1st 1:44.74 (3rd fastest Aussie ever) (50.9 @400)
6/07/2014 Sun 30min easy
7/07/2014 Mon 4x5min with 2:30 rec @vV02max (on a dirt trail)
8/07/2014 Tue 30min - Turned 22
9/07/2014 Wed Speed Session 2x50-40-30m (3/6min rec) + 2x120m fast standing start
10/07/2014 Thu 2x600 (1:38) 3x400 (62) in flats wt 200j 6min 300m 35/36 spikes
11/07/2014 Fri 20min easy
12/07/2014 Sat 2x300(100j)200 8'rec at 39/24sec
13/07/2014 Sun 15min easy
14/07/2014 Mon Rest
15/07/2014 Tue Race - Lucern 1:45.73 1st (relaxed)
16/07/2014 Wed 20min
17/07/2014 Thu Rest Day
18/07/2014 Fri Race - Monaco 1:44.40 =NR 7th (51.7 @400) - too conservative in first 200m
19/07/2014 Sat 30min easy + Travel
20/07/2014 Sun 10x60sec with 60sec rec (grass) @vV02max pace
21/07/2014 Mon 30min easy + Travel
22/07/2014 Tue Pfaff Drills + 2x3x40m plus 1x120m fast
23/07/2014 Wed 2x600 (1:38) 2x400 (62) in flats wt 200j 6min 300m 34.7 in spikes
24/07/2014 Thu 20min easy
25/07/2014 Fri 2x150m(250j) @18 + 2x200 (2min) @24 + 2x150m (250j) @18 (pushed pace way too hard)
26/07/2014 Sat Grade 1 hamstring injury, pulled out of Comm Games
Thank you for your detailed answer!
First congrats for Brad and Deng's PB s during the 18 Australian season !
Has your training philosophy changed/are there any add ons to the program since 2014?
What kind of gym program do the guys do?
Why show a block of training leading to an injury and pulling out of a championship race?
Kvothe wrote:
Why show a block of training leading to an injury and pulling out of a championship race?
Because you learn more from failure than from success.
Kvothe wrote:
Why show a block of training leading to an injury and pulling out of a championship race?
Because he ran 1:44:40 during his build up (Tied NR)
Hey Guys,
was a great season for both Joe and Brad this summer. Joe dropped from 1:46.51 to 1:45.71 (plus backed that up with another 1:45.72) and Brad ran a pb to hit the standard and then two pbs in a row at Comm Games finishing with 1:46.07. Unfortunately Pete Bol got injured in Dec and was unable to get ready in time, but still somehow managed to run 1:46.97 off 3 weeks of running!
Over all program hasn't changed that much really. We still do a speed workout every Monday and he longer workout on Saturday - normally 4xmile. The only change is that we've dropped the recovery from 2:30 down to 2:00. Long run is only 60min on the Sunday (Joe is only up to 40min as he's still only 19). Program is really pretty basic and there is nothing in there that other people don't already do. I'm pretty open with what we do and put most of the workouts on Insta - jrinaldi800 #followme :)
Gym twice a week with basic lifts. I might ask their S&C coach to jump on and give a quick overview as it's his program, so I'll let him take credit. Again, Joe is not yet doing gym yet, we'll add that in after he gets back from Europe in August.
This past week
Mon - Pfaff drills, 2x30m 4x50m 1x400m (12-15-12-12) 50.7
Tue - 30x100m hills jog back rest 4 easy (16sec) 1 hard (13sec)....reapeat
Wed - 30-45min + Gym
Thur- 1000m (2:19.9) 4min rest 3x1000m with 200j (3:08/06/04) 4 min rest 3x200 (1min) 27.8/27.0/23.2
Fri - 30min
Sat - 4x1mile (2min) 4:57/4:49/4:47/4:37 + Gym
Sun - 40-60min
What your pilosophy about tapering for a big 800m or Championship races?
Few gateway points?
Do you reduce the overall mileage volume of intensity , if yes about how many percent?
Few sharpen up sessions?
Hello Jrinaldi!
If you can and don't mind i would interested to read a full season training log from one of your athletes.
If you re willing to share it please send me to:
Thank you!
Hi Justin heard that you might have some info on Franz Stampfl and his training methods do you perhaps have any training logs on Peter O bourke 1982 CG gold 800m and Ralph Doubell??
I d love to see the Peter Bourke log too!