[mauric6943]

mauric6943 on October 16, 2003 at 12:11 pm #8647

Good afternoon.

This is the plan I've come up with so far based on info from my other post Combining Sprint and 1/2 marathon training[/url]

Most of the training is obviously focused on the 1/2 but Wed and Thurs are 'speed' type days. I don't have a firm grasp on all the concepts yet, but I think this entire plan would fall under GPP. Wed is Hill or Extensive tempo but not sure what to include on Thursday. Acceration Development? SE I or II?

Still in the process of putting together my lifting plan. What I think I know now is based on Bompa's Serious Strength Training: 3 days (t, w, f or sat), full body, MxS w/Hyp, 3-1-3. During the time I'll be working on improving squat tech and learning Snatch/Clean. That will take me to early to mid Dec. With travel, holidays, and LSD mileage building I'll probably just work on the OL until after the 1/2 marathon.

Please be as detailed as possible with any suggestions. Distance. Reps. Rest Int. Total volume p/work out. Etc. I found some really good information in this post on training HS runners. Know of any other GOOD links that spell things out?

Attached is an Excel file. I'll gladly email anyone that can't download.

TIA
maurice
[email]mauric6943@aol.com[/email]

[Mike Young]

Mike Young on October 17, 2003 at 3:13 am #22813

I really think you need to choose sprinting or long distance as the training focus. They are very contradictory training stimuli and training for both will mean less than optimal results for both. If you wanted to get into marathon shape and not lose speed it might be possible if you throw in 1-2 sprint days a week (with one or both incorporating acc dev and Vmax development).

ELITETRACK Founder

[mauric6943]

mauric6943 on October 17, 2003 at 9:34 am #22814

Mike – I've gotten that advice from several folks. I'm just doing the 1/2 marathon for something to do. New distance, new experience, reason to drive to PHX, etc.

In the plan, I've have Wed and/or Thurs for speed work. You mentioned Acc Devl. Sprints of 30-40m building to top speed? How many reps and what is the rest int like? The only VO2M training I'm familar with is from a distance standpoint. 95-99% MaxHR . Intervals 3-5min with equal recovery. Is this what you were thinking.

Right now, Wed is Hills and then goes to repeat quarters. I think this would be considered Ext Tempo.

Any other suggestions?
TIA
maurice

[Mike Young]

Mike Young on October 18, 2003 at 11:32 am #22815

First of all, I think you should change your goal to maintaining the speed you have rather than trying to develop new speed while concurently trying to build marathon endurance. The two capabilities are at odds with one another and it might be an effort in futility to attempt to develop new speed while training for a half-marathon.

Here are some things to try:

[*]Throw in some (4-6) short accelerations (40-60m) @ ~85% after your long runs. Don't run all out, but do run fast enough so that your body remembers how to run fast.
[*]Add in some easy plyos on your interval days. Many of the Africans have used this successfully.
[*]Maintain and / or increase the hip mobility necessary for efficient sprinting by doing dynamic flexibility and hurdle mobility work. Distance runners who log many miles tend to get very tight and restricted in the hamstrings and hips which limits their ability to sprint when necessary.
[*]Add an interval day to your training week where you include some shorter intervals (150m) and progress to longer intervals (600m). This way you could get in some type of speed work during the week without having to dedicate (waste??) too much time on something that could be counterproductive to your main goal.

ELITETRACK Founder