1500-3000training

    Posted In: Endurance

        • Participant
          midpackmag on February 10, 2004 at 5:56 am #8896

          i've am volunteer coaching a h.s. boys L.D. team. the season is only 14 weeks long. i've set up a training schedule based on– you guessed it—- not too many have a foundation or base. broke it into 6 weeks "early phase", 4 weeks "grunt and groan phase" and 4 weeks competitive phase. with increasing duration and intensity in 2-3 phase, cut back 5% mileage in 3 phase. suggestions welcome.

        • Keymaster
          Mike Young on February 10, 2004 at 10:58 pm #25557

          I know it sounds funny, but with such a short season and little time to prepare, you might find that your best and fastest improvements come from interval work rather than continuous tempo / distance running.

          ELITETRACK Founder

        • Participant
          CoachKW on February 11, 2004 at 12:11 am #25558

          14 weeks is longer than it sounds. I don't see why you couldn't "have your cake and eat it too". I'd be interested in knowing what your meet schedule is like before I commented too much. My experience has been that while interval training does have a quicker rate of return, you can usually count on that being fairly short lived. The less base they have, the shorter the returns (usually about 3-4 weeks of improvement in order to hold about a 7-14 day or 2-3 meet peak).

          Give some details about your schedule and what meet(s) you want to emphasize.

        • Participant
          midpackmag on February 11, 2004 at 5:57 am #25559

          program plan thus far:
          fist 6 weeks— 3AM runs grad. inc. from 3 to 6 easy&loose; PM 2mi. warmup/drills/ 1 tempo run weekly of 5-6mi; 1 5-7-9mi fartlek run weekly; grad inc from 7mi – 12 mi LSD run on weekend; 2 days of interval training eg. include 3×100,3×800,3×[email protected]% w/4min recov, [email protected]%;12×330; 12×400;11×165; etc… all of these of course on different days, striders after each workout vary lenghts 50's 75's 150's. by weeks#7-10 i pump up the intensity and duration with longer recov time.; decrease the 2x's day runs to just 1 day a week;long runs are 12-15; then weeks 11-13 mileage is cut back by 5%, track w-o do eg. 4×[email protected]% w/3min recs. 5min jog; 4×200 walk back; 1×800 at 75%; shorter fartlek runs 4-7 milers;
          scheduled meets begin week#6. some meets i am using as hard workout so that it is back-to-back with another hard day followed by lsd.

        • Participant
          midpackmag on February 11, 2004 at 6:01 am #25560

          ps: a rest day is scheduled only every 21 days actually a VERY easy 2-4 miles is optional.

        • Participant
          CoachKW on February 14, 2004 at 11:28 pm #25561

          Midpackmag,
          Not a bad start to your program, but here are some random thoughts about it in no particular order

          1)12-15 miles is a bit far for long run (unless they are seniors who have gradually worked up to this over 3-4 years). I would be more comfortable with 8-10 being the top end on this run.

          2) my inclination with the intervals is to use distances that mean something to them during a race such as 400 or 800 or 1200-i would start with a recovery that is equal to the distance being run and cut that down until about midseason.

          3) if i'm reading your program correctly, I'm seeing a tempo run, a fartlek run, and two interval runs per week. That sounds like quite a bit of quality in one week. I would be inclined to have either a tempo or a fartlek run and the fartlek run would be about 75% of the long run distance and would have various surges of differing time or distances.

          4) I noticed percentages used with your interval workouts. That's a good idea, but what is that a percentage of? Are you planning to use heart rate, current race pace, pr's?

          5) It's tough to have weeks where you combine tempo and fartlek and interval work. It can actually be helpful and if you are going to do it that way, make sure it is done on weeks in which you aren't racing yet.

          Overall, it's not too bad of a scheme, I would limit the track stuff to once a week at this point which could simply be accels before or after a medium length distance run (and that will vary from runner to runner). One of the tricks is to figure out what volume will work for each kid because they won't all be able to handle to the same volume. Try as best you can to ascertain how much running they've done since cross country (if, in fact, they did run last fall) and go from there.

          You're asking the right questions and you're putting a great deal of thought into what you're doing. Keep working at it and I'll help you anytime. Good luck

        • Participant
          radicalromo on April 17, 2004 at 7:30 am #25562

          14 weeks isnt a short time for a season at all!

    Viewing 6 reply threads
    • You must be logged in to reply to this topic.