TrackFan55 wrote:
So your week would look something like:
S - 12miles
M - 9 miles and speed dev (?)
T - speed endurance
W - MLR (?)
TR - 9miles and speed dev (?)
F - 8-10x 1km @ 2:45-50 but walk up to it throughout the season starting at 400m reps and progressing
S - 9miles
If this is what you mean then it’s not a bad weekly schedule although in my opinion it looks like a schedule of a MD guy during indoor season. Keep in mind Spencer isn’t racing indoors and is essentially training for a 10k right now and you’d have to assume he will transition to something more like this once he starts to gear towards MD races
Probably speed dev just once a week and that day would be low mileage (4?)
The 1ks are maybe fine. I was thinking start at (6x1k @ whatever, 4x400m @2:40 pace) and then start increasing 1k pace, increasing that 400 to 600etc, and increasing number of full 1k reps per week until hes at 10x1k at 2:40 or whatever he plateaus at.
I agree it looks like midseason training but I, personally, believe speed dev should be year round and speed endurance is also really valuable even if offseason training. If that makes training look very similar yearround, so be it.
Always thought speed endurance were the best workouts as an athlete, and honestly could recover from them pretty easily.