My last 3 weeks of training

    Posted In: Endurance

        • Participant
          loz800m on May 15, 2005 at 6:54 pm #10876

          I would like to see what everybody thinks of my last 3 weeks of training for the ny state 800m final (KW, mike, and 800mprince espically). Thanks.

          Sun: AM 3-4 mi tempo, PM easy run
          Mon: long run
          Tue: 10x400m rest 60-90 sec, LB ME
          Wed: easy run
          Thu: Class A 1600m and 4×4,UB ME
          Fri: easy run
          Sat: SCC 800m, 4x400m

          Sun: 10x400m rest 60-90 sec, LB ME
          Mon: easy
          Tue: 4x400m rest 10 min, UB ME
          Wed: easy run
          Thu: easy run
          Fri: State Qualis 800m
          Sat: easy run

          Sun: Xx4x200m rest 90 4 min, LB ME
          Mon: easy run
          Tue: 4x400m rest 10 min, UB ME
          Wed: easy run
          Thu: easy run
          Fri: state semis
          Sat: state finals

          Long run = 6-9 mi or 45-70 min and striders
          Easy run = 3-5 mi or 25-40 min and striders
          LB ME = Lower body lifting
          UB ME = Upper body lifting
          Warm up and cool down volume will vary
          Hard day warm ups and meets will include 3-6x 30-60m sprints excluding state qualis and states.

        • Participant
          CoachKW on May 15, 2005 at 10:20 pm #45649

          That looks like a good schedule with everything addressed and a gradual reduction in volume. I might cut the 10 400’s down to 8 and then 6, but overall it’s good. I also probably wouldn’t lift the last two weeks either.

          Good luck at the state meet.

        • Participant
          Daniel Andrews on May 15, 2005 at 11:01 pm #45650

          I would cut the easy run with 4-6 fast and easy 100 or 200m strides the day before qualifications to get the feel for the pace you wish to run.

        • Participant
          Daniel Andrews on May 16, 2005 at 4:37 am #45651

          I thought this over again. You should run the 10×400 the day or 2 before a meaningless race. Also, the 4 by 400 days should be done at the pace you want to run your first lap.

        • Participant
          loz800m on May 16, 2005 at 5:24 pm #45652

          4x400m days at 1st lap pace i understand but i dont really have any meanless races left because im going to try to break 4:20 in the 1600m at class a and the scc im using to sharpen for the 800m. Anyways i have a 10x400m 2 days before my 1600m race.

        • Participant
          CoachKW on May 16, 2005 at 6:00 pm #45653

          Save the race for the race. 3-4 x 400 would be plenty..

        • Participant
          loz800m on May 16, 2005 at 11:22 pm #45654

          [i]Originally posted by KW[/i]
          Save the race for the race. 3-4 x 400 would be plenty..

          KW could you explain this?

        • Participant
          Daniel Andrews on May 17, 2005 at 12:36 am #45655

          You are setting too many goals. As an 800 runner a 1600m race is only a gauge of fitness and recovery ability. The 10×400 should give you confidence heading into the 1600m day, but the thing you want the most from your 1600m is can you feel the pace and know what the pace is without help from a clock. Running sub 4:20 in HS is quite difficult without someone helping pull or push you and has to do more with race day tactics than training.

        • Participant
          plyman on May 17, 2005 at 1:11 am #45656

          loz800m what kind of times are you running? Also are you good enough to train through qualifying meets and Heats without concern of not qualifying for the state meet. Three weeks before your peak meet I would cut the 10 x 400m down a bit to 6 as KW has suggested. Also as a general rule I ran my 400 approx 2 sec faster than 1st lap race pace. My goal was always 51 seconds so at practise during peak period I would shoot for 3 or 4 400m under 50. This is only possible if your training base from the early season was sound. good luck

        • Participant
          CoachKW on May 17, 2005 at 6:54 am #45657

          10 x 400 is an early or mid season workout, it is not something I would recommend for late season. At this point in the season you should not be trying to gain fitness, but rather trying to maintain what you’ve worked for. It’s the time to just do enough not to go backwards and to let your races be your top efforts of the week. So, rather than do 2.5 times your race distance, I would suggest that you cut down your volume and run 3-4 x 400 at goal pace with a fairly short rest. That way you won’t be leaving your best races on the practice track which is a common mistake for high school runners.

        • Participant
          Daniel Andrews on May 17, 2005 at 11:01 am #45658

          I like the 10×400 (Roger Bannister’s Workout), this workout is often misunderstood. Bannister did this workout because it is was the only way he could maximize his schedule as a medical resident and elite amatuer track athlete. He used it as a guide to pacing and building strength. The workout must have at least 2 days to recover from. Meaning the 2 following days must be accompanied by an easy run then a day of easy strides just off race pace goal.

          10×400 for 4:20 1600 = 65s per 400 pace. That should your goal. Anything faster is probably useless and will hurt you race day.

        • Participant
          CoachKW on May 17, 2005 at 4:31 pm #45659

          But we’re not talking about Roger Bannister whose training is well documented. We are talking about a high school kid who has, at this point in the season, no lack of races under his belt. Now is not the time to gain fitness or a sense of pace-that work should be done by now. Now is the time to get some snap into the legs so that he can let it rip at the meet.

        • Participant
          loz800m on May 17, 2005 at 5:45 pm #45660

          Sun: AM 3-4 mi tempo, PM easy run
          Mon: long run
          Tue: 10x400m rest 60-90 sec, LB ME
          Wed: easy run
          Thu: Class A 1600m and 4×4,UB ME
          Fri: easy run
          Sat: SCC 800m, 4x400m

          Sun: rest
          Mon: easy
          Tue: 4x400m rest 10 min
          Wed: easy run
          Thu: easy run
          Fri: State Qualis 800m
          Sat: easy run

          Sun: Xx4x200m rest 90 4 min
          Mon: easy run
          Tue: 4x400m rest 10 min
          Wed: easy run
          Thu: easy run
          Fri: state semis
          Sat: state finals

          Basically the same but I dont know if i should do the 10x400m on tue. Danimal9 has a good arguement about the effects of it but myaybe i should do 3-4 x 400m at 1st 800m pace?instead? Since tues days is today i really need a reply by 2ish. Thanks every one for your help.

        • Participant
          CoachKW on May 17, 2005 at 6:39 pm #45661

          I would certainly do no more than 5-6 x 400. At this point in the season, you are fit. What has been your workouts that last 3 weeks?

        • Participant
          plyman on May 17, 2005 at 8:48 pm #45662

          I have to agree with KW, 10×400 is way to much during championship season. It is a very effective for pace training or a excellent fitness developer. It’s only one workout if you are dead set on doing it “just do it ” and don’t worry about it. You obviously put some thought into what you want to do these next couple of weeks, we’re just some old timers giving some advice.

        • Participant
          CoachKW on May 17, 2005 at 9:12 pm #45663

          Couldn’t have said it better my self PLYMAN

          Welcome to the board!!

        • Participant
          Daniel Andrews on May 17, 2005 at 10:09 pm #45664

          I disagree, the point of the training is pacing,strength and confidence. Like I said the workout is often misunderstood. I know he is not Bannister, but he can do the workout if he gives himself enough rest and stops the workout if he falls off HIS pace, not Bannister’s.

          loz, if your pace for them falls from 65s to 68-70 or worse then the workout should stop.

        • Participant
          CoachKW on May 18, 2005 at 12:04 am #45665

          My point is not whether he can do the workout or not, but rather is it appropriate given that it is so close to championship time. The goal of training is to get fitter, but the goal of workouts at the end of the season is to maintain as well as to gather yourself both physically and mentally for the last three meets.

        • Participant
          loz800m on May 18, 2005 at 5:44 pm #45666

          Yesterday tue i went 3x400m with 10 min rest and some sprint work before(4xflying 20’s on the bend, 5x50m on the staight away). My times were 54, 56 ,58. On the last one i thought I was going to die on the last 100m. Really easy today and sauna. Peace.

        • Participant
          plyman on May 18, 2005 at 9:00 pm #45667

          Let’s just agree to disagree in this thread:bounce: .Maybe this discussion is better suited for it’s own thread.
          I would just like to wish loz800 good luck during this championship season, and remember with all things equal, the competitor with the biggest heart wins. COMPETE,COMPETE,COMPETE.

        • Participant
          loz800m on May 20, 2005 at 5:39 pm #45668

          I ended up running a 4:22 and placed third. The winning time was 4:13 and 2nd was close behind him.

        • Participant
          CoachKW on May 20, 2005 at 10:02 pm #45669

          Nice going. Does that get you to the next round or is that it?

        • Participant
          loz800m on May 20, 2005 at 11:38 pm #45670

          I don’t need to qualify for anything until next weekend.

        • Participant
          loz800m on May 22, 2005 at 1:37 am #45671

          Ran a 1:55.0 at Surburban Council champs and placed 2nd to a winning time of 1:53.3. A 2.4 second drop isn’t bad at all ;).

        • Member
          800prince on May 22, 2005 at 2:56 am #45672

          nice work.

        • Participant
          plyman on May 22, 2005 at 3:36 am #45673

          OUTSTANDING:bounce::bounce::bounce:

        • Participant
          loz800m on May 28, 2005 at 8:55 pm #45674

          Qualified for states and nationals with a 1:53.78. Guy who came in first was a 10th grader with a 1:53.19. States here I come.

        • Participant
          Daniel Andrews on May 29, 2005 at 12:13 am #45675

          Now that is outstanding. It’s never about the person in front of you as long you run the race of your life.

        • Participant
          CoachKW on May 29, 2005 at 2:17 am #45676

          Nice work keep it up!

        • Participant
          tombomb300 on May 30, 2005 at 1:52 am #45677

          it was a hell of a race to see

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