[citius99]

citius99 on October 16, 2006 at 12:51 am #12261

So XC is over and after a week off and a week and a half of just steady runs, accelerations, and gym work, I plan to use the following program until track:

M-Long run (8-10 miles)
T-Hill repeats (anywhere from 50m very steep to 800m gradual)
W-Distance run (5-6 miles) + gym
T-Speed drills + sprinting (30-150m reps all-out, full recovery)
F-Distance run (5-6 miles) + gym
S-High-end aerobic (Long intervals, races, fartleks, progression runs)
S-off

accelerations of 50-150m done barefoot on grass after all distance or long runs
morning runs 0f 2-4 miles done 3-4 times a week
The last few weeks of winter training, the hill session will be replaced by intervals at 800m pace

Total=40-50 miles a week (upper range used sparingly)

My mileage form XC was around 50 miles a week
During track I will be racing 400-1600m (maybe a 3200m or 200m) with focus on 800m
I don't have blazing speed but plan to change that with gym, hill, sprint, and drill work

PB's:
200-27 (workout)
400-59 (workout)
800-2:16
1600-5:15 (done 4 mins after 800, probably was capable of just over 5min)
5K XC-17:58

My coach is really into LSD and slow stuff, so I'm using this winter to work on my pure speed, something I've neglected in the past and preobably lost due to XC
My goals for this track season are:

200:24-25
400:54-55
800-2:03-4
1600-4:50ish

I feel this program will improve both endurance and speed, and hopefully, reach my track goals

What do you think?

[citius99]

citius99 on October 17, 2006 at 5:30 pm #57840

any suggestions?!  :no:

[citius99]

citius99 on November 10, 2006 at 7:46 am #57841

Hey Mike, I have a question. I have been doing my above program for the past several weeks. You seem to advocate doing heavy lifting work on the same days as hard days, the problem is that I do my main run at 4:00pm, the only time I have access to a gym is at 12:00. I know it would be foolish to do lifting before hard workouts, so should I just do the lifting on the days I posted above, or is there some other alternative? Thanks.

[bacon]

bacon on November 12, 2006 at 10:52 am #57842

dude do whatever
you are not in season

[terence-mann]

terence-mann on November 20, 2006 at 2:23 am #57843

dude do whatever
you are not in season

Come on now, its not quite THAT simple.

To citius99: You didn't mention anything about indoor, but this is how our team did things around this time.  Early indoor season (for us, late December until February) we would actually do like what Bacon suggested.  We did only distance runs, but sometimes they were fast, other times easy, occasionally interval like.  Just like you built a base for cross country, you'll need to do it again for track… but maybe not quite as much since your training for cross country will carry a lot of that over. 

Mid to late indoor season (February until beginning of outdoor) we would start more structured workouts, usually 2 times a week.  One day we would do 200s @ ~35 sec, jog 200 recovery.  We would build up to 16 or 20.  This would be done probably every other week with the off week being something like 600s, a longer rep anyway.  We did these @ 35 sec so that we could build up to a high number of reps.  Once the outdoor season started we would start to cut back the number and increase the pace. 

The other structured workout during the week was a fast 4 mile run.  The time wasn't so much the goal, just that the effort was high.  The rest of the days were easy distance runs with strides afterwords.  One day was used for a long run.

Though it was mainly for Mike, I'll tell you what we did for lifting too.  The days we did lifts for the legs we did not do hard running workouts.  The idea was that our legs were already stressed enough so we should just go for an easy run. 

Good luck this season

[citius99]

citius99 on November 20, 2006 at 9:27 am #57844

Hey thanks man,
our school doesn't have indoor track. We are free to train however we wanted until track (that's why I was asking these questions).