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it's almost track season
RE: Sub 1:50 800m Training
It's almost track season again for College athletes. So lets bump this thread again to help all of us.
Based on OldSub4s training. What do you guys think about this base week after xc?
Mo: AM short sprints (hills30-60m, later track 30-60m) + milage
PM: Threshold Mileage (maybe 8 Miles at 6:00 pace) + lifting
Tu: AM: easy shakeout
PM: 5x800m workout coutdown from 2:30-2:15 (over the base season to 2:05 rest 400m jog in under 2min)
We: AM: Lifting + drills
PM: easy mileage
Th: PM 6Mile tempo 5:30 ( to 4Miles in 5:00 pace in the end of base/ beginning of strength) +2x3x200m "easy strides after" start at 36 and work down like 36/34/32/36/34/32 (in the end of spring worked down to 28/26/24/28/26/24 rest would be 200m jog in 90sec?)
Fr: 10x400 or 10x500 base workout with 100m jog rest (30sec?) and every other week something like 5x1k working down from 3:10-2:45 (rest 2-3min?) or 3/2/1k (easy 800m jog/ hard 400m jog as rest) trying to stay relaxed but fast
Sa: Easy Milage
Su: 15 Mile long run (every 3rd week 17/18Miles)
This would be a 80 Miles per week plan maybe at the peak 90 and in off weaks 70.
I ran a 3:50 last season and want to aim for a 3:45 this outdoor season.
Just a few other questions around training, because this is the best middle distance thread all over:
What do you guys think about a sprint workout 10x100m in 13sec with an increase to 2x10x100m in 11.5-12sec after indoors. This workout would change to the peak of the season to 5x150m to 3-150m quick (18sec). Should I integrate this stuff? How?
I want to run some kind of indoor season with a focus over the 3000m but also run maybe 2 800/mile races (conference, DMR). Is this ok/a good idea?
I want to start the base phase 11/15/15
indoor conference is around end of February
d2 indoor nationals around begin/mid march
outdoor conference around begin may
d2 nationals around end may
How long should I train in each phase?
I have a coach, off course. But we are talking allot about training together and trying to improve things. Also I want to be a mid distance Coach as well after College, so this helps me a lot.
Sorry for spelling and grammar errors, English is not my first language.
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