PRs:
25.7
56.8
2:10.3
4:54.6
10:29.0
16:52 3 mile
week 5 of summer training, just hit 45 miles a week. building to 60 this week
5 easy runs per week
1 long run
1 speed session (40m,60m,80m reps)
1 interval/tempo
working in plyo after every workout (6 sets of 8 18inch drop jumps)
1 upper body strength session
training to get sub 15:48 in the 3 mile this fall and training for 1:57~ in the spring
how would you change my training/what should I do?
Make that speed session uphill!
when do i start speed workouts
iluv800meters wrote:
when do i start speed workouts
Do those 40/60/80m reps on a hill once a week. Do like 3-5 total reps at 100% effort with at least 3 minutes rest. It should feel sort of easy. Like, you won't be in pain from running so hard and so fast, but it should feel demanding in that you're working hard to coordinate running at those efforts like never before.
After your interval/tempo workouts, or most of them, do something like 3-6x100-200m reps. Medium to long recovery, again, not trying to kill yourself, 2-4 minutes probably. Don't be afraid to start out at a very slow pace, like mile or even slower. But hopefully by the end of the summer you're able to run something like 5x200 @ 28/29 after a tempo with 2–3 minute rest and it's no big deal.
After most of your easy runs do something like 3x50m acceleration to top speed or a handful of 100m strides starting out at mile-ish pace and working down to close to 400-ish pace.
Every time you warmup before a workout, take 5-10 minutes and practice your drills. Quality over quantity. Anyone can do an A-skip. It's not hard. But, ever watch a sprinter do it? They snap and pop. It's rhythmic. It's coordinated. It's fast and snappy. Think about putting as much force into the ground as possible.
That should be more than enough speed.
Not til your into the XC season. My athletes only spend 5 weeks doing specific 5k workouts before we taper the last couple weeks. Before this its all hills, tempos, cruise intervals, long runs, core, weights, strides, hill sprints, 150s/200s etc.
I find it interesting that people think they can give out very specific training without knowing anything about the athlete. This could be a 14 year old girl having just finished their first season or a 40 year old male with 20 years experience.
Knower of all knowers wrote:
I find it interesting that people think they can give out very specific training without knowing anything about the athlete. This could be a 14 year old girl having just finished their first season or a 40 year old male with 20 years experience.
Lol right, was thinking the same thing
don't go from 45 to 60 miles in a week unless you're someone who has done mileage like that before.
BREAKING: Athing Mu running 800m in Gainesville on Friday at Holloway Pro Classic
Jakob chugs almost an entire 32-oz sports drink in 6 seconds during interview
I don't believe Jakob is clean. injured and runs 3:26.7 a bit later?
After Jakob's 3:26, Kerr's chance of winning in Paris has INCREASED
2024 College Track & Field Open Coaching Positions Discussion