For all of us focused on demands of adult life which want to execute a routine a la one fits all year round. So, if it is not possible to follow a systematic build up - just execute this cycle and you will be more or less fine or come to a position to start short time very special training for sharpening & tapering. Thank you for your ideas.
Most important for week: Intervals of 2:00-3:30 at around 3k race pace. You can take plenty of recovery. Up to 4-5 min.
2nd most important: 1 day of tempo running or cruise intervals. Short recovery if cruise intervals. Example, 4 miles tempo or 6 x 800-1k at barely faster than tempo with 30 seconds recovery.
3rd most important: 1 day of uphill running, 6-12 x 30-45 seconds focusing on good form, knee lift, drive.
Strides every time you do one of the above workouts. Build to last stride at about 90% top sprint speed.
When you want to peak, lengthen out the hill work to 45-60 seconds and shorten the tempo efforts. The hill stuff can eventually become fast stuff on the track.
tell you what I have developed after a journey of >30 years of MD training:
day 1: comfortably hard run > 50 min
day 2: long slow distance preferably in the mountains 70-80 min
day 3: intervals such as 10x35 sec uphill (consider my age now); 5 miles easy easy
day 4: easy run 65-80 min
day 5: 5 miles easy, short repetition runs such as 10x100 m with walk back
day 6: easy run 65-80 min
day 7: off, family, relax, beer
Categorize myself as pure 800 m type. Never got really successful. However, trained under high class coaches - so it was not methodology, it was lack of genes. I did and I do reading a lot about running. but above schedule is my own art of 800 m training for a guy in mid 40s. I know the LR scientist will scream - who cares :) do as many striders as possible after easy runs without getting sore/injured.
have fun :)
I like your concept.
It is about the individuum whether overdistance intervals are suitable for 800 m
If it makes you faster at 800 m, then fine.
Personally, 1000s with intervall/recovery of 3 min is track fun in winter but will give me good stimulus only for 3 or so sessions. Then, I would switch to 800 m and next week start with e.g. 10x400 m with 3 min recovery. If you are a pure 800 m guy decrease number of 400s and increase recovery until ending with 4-6x400 m with 5 min recovery doing at race pace.
However, if starting 400s, then take care about the fast long run and control tempo thoroughly. Better to reduce to "faster" easy running (we call it distance running pace 2, DL2) instead of pushing hard (DL3) and to kill yourself.
Thanks! I'm 58, been injured for a while and want to et back to my 800 meter roots.
if you have been out for a while, do jumps and drills 70-100 m uphill for a while.
instead of faster repetitions on the track do drills such as knee lifting, jumps etc e.g. 10x 100m uphill with walk back recovery. it may take half or full year to regain strength for track speed work if you are older than 50 and out for a while. your tendons etc need a long time to get used to fast track work. if you want to go to track, do striders and easy longer intervals. stop immediately if there is little pain in your harmstring etc. go to physio for deep tissue massage then. keep on jumping uphill when possible. return to track only if problem solved.
it is a long way to do again 800m training on track but it is great fun. personally, i love to execute my repetitions very early in the morning on a track and the sun is rising. good meditative start of a busy day.
4-6k tempo few sprints
2*4*600 at 3k pace
30min jog
4*4min tempo and few hill sprints
3*4*300 at 1500-800pace
Jog
Day off
Before race halv your intervals and after a 15min break run 3*300 with 30-40sec rest at goal pace or faster
Good for 49-1,49- low 3,50s for fifteen
one fits all wrote:
For all of us focused on demands of adult life which want to execute a routine a la one fits all year round. So, if it is not possible to follow a systematic build up - just execute this cycle and you will be more or less fine or come to a position to start short time very special training for sharpening & tapering. Thank you for your ideas.
I'd say keep it simple:
5 days, 3-6 mi aerobic run plus 4-8 x 50-100m strides (no sprinting, just smooth relaxed turnover)
1 day workout. Alternate mile repeats one week with 200m repeats the following week.
1 day off
The idea is to stay reasonably fit year-round and in touch with the fundamentals needed for masters 800m sharpening/competition.