[quote author="utfootball4" date="1334110068"][quote author="firstname.lastname@example.org" date="1334107766"]Excellent contributions, all of you.
I’m not planning on competing anytime soon. But UTfootball’s point about “rebuilding the house” over+over each week is excellent. That’s what I want to avoid, and I like the basic idea you outlined for tempo – 2 times a week, working from 600m to 2200m/session. That is exactly the kind of parameter I need/was looking for.
I also went and found the relevant discussions on GS/BB/circuits etc. I like them because they are low cost (in terms of energy/intensity) but as y’all have correctly pointed out, they are also low benefit, a “luxury” item, time wise if you will.
So what I’m leaning toward now is more like this:
2 days/week tempo, starting at 600m (100m, Push-ups, walk 50m, 100m, Abs, Walk 50m x3) working up to 2200m over a few months.
at least once a week, preferably 2x/week- weights – .
For where I’m at personally now, that will probably work best in terms of compliance and a minimal frequency that will actually accomplish something.
Yes, I realize there’s no speed work here, but the point is that what little speed work I was doing was breaking me down and I needed more fitness to begin with.
If I can get through to 2200m x 2/week + 2 weight sessions, I’ll look at adding/altering/intensifying.
Is there really anything else I should consider until I see how that works?
Sounds good – don’t be afraid to add longer runs as your fitness improves…. I’m different from most because longer runs (8-10×200, 4-6×300, 4×400) improves my fitness lquicker then anything..[/quote]
Those long runs don’t beat your body up?[/quote]
At my bodyweight – I try and keep the runs btw 100-200m – maybe one grass tempo and a slightly faster track tempo. Remember if the volume for the other training components are on point then the longer tempo shouldn’t be an issue. I normally would do – Tue: 10-15×100 on grass – very easy pace follow by a Fri session 6-8×200 or 8×150 at a slightly faster pace then I’ll spread the icing with tons of mb abs… I think gpp and outdoor prep is a great time to do some longer tempo before scaling back…