[citius99]

citius99 on July 13, 2006 at 12:55 am #12029

I'm training mainly for the 800-mile though I will be competing in everything from 400-5K. I've decided to model my program after El G's.  Here it is:
Day Morning                     Afternoon
1   Aerobic endurance Aerobic endurance
2   Power                Active Recovery
3   Tempo                       Physical preparation
4   Aerobic endurance Active recovery
5   Fartlek                 Physical preparation
6   Speed work           Aerobic endurance
7   Vo2max             rest

Aerobic endurance- 30-50 minutes steady, last 5 mins fast building to a final sprint *4-6x60m strides afterwards

Power- (20-25 min warmup) 20x30m hill-sprints on grass with jog back recovery (1 mile cooldown)

Active Recovery- non-running leisure activity (e.g. swimming,basketball,soccer)

Tempo- 10 min warmup,3 miles hard, 4-6x60m strides

Fartlek- structured or unstructured around 30-40 min,  4-6x60m strides

Physical preperation- drills,weights,starts,stretching,excercises

Speedwork- 20-25 min warmup, strides, workout (ex- 400+300+200+100 full recovery)

Vo2max- 10 min warmup, workout (ex- 7x800m with 60 secs rest),  4-6x60m strides

Any Suggestions? :thumbdown: :thumbup:

[Carson Boddicker]

Carson Boddicker on July 13, 2006 at 12:59 am #55175

I'm gonna give it a thumbs down.  That is El G's program, man.  He has been running his whole life working into that.  It is far too much quality work for the summer time.  What has your training looked like in the past? 

[citius99]

citius99 on July 13, 2006 at 7:52 am #55176

I know it looks like a lot of quality when you first look at it, but I tried to provide recovery. Monday is a recovery day (just steady sessions), tuesday is hill sprints of 30 meters (they're alactic so no lactic acid accumulates), so it's kinda hard, wenesday is a medium hard 3 mile run (vigourous not labored breathing), so it's also kinda hard, thursday is recovery, friday is not balls out effort, just medium, saturday is a speed day, kinda hard, and sunday is a hard workout, but different energy systems.  The same energy systems are not stressed twice in a row.

I can see why one would say there's too  much quality though, especially towards the end of the week.

Which sessions would you take out, change, move around in order to establish a good training plan?
Thanks

[Carson Boddicker]

Carson Boddicker on July 13, 2006 at 12:41 pm #55177

While you are stressing different energy systems, you happen to be stressing the same muscular and skeletal system day in and day out.  You have "kinda hard" a lot, and very little easy running.  What's your training experience in the past? 

[citius99]

citius99 on July 13, 2006 at 8:14 pm #55178

While my training experiences in the past have not been this high quality, they have been more milaege. The thing about this schedule is that it covers all areas of distance training, and my problem is that if I take out any sessions, I will be neglecting areas of distance training vital to success.

[Carson Boddicker]

Carson Boddicker on July 13, 2006 at 10:29 pm #55179

Do you realize when and where he used those specific setups?  They were in relative proximity to competition, if I'm not mistaken.  Your plan looks similar to what the Portugese and Rui Silva do as well, but the there is a difference.  Rui Silva had (has) gained a huge background of running before they started using such high intensity early on.   

[citius99]

citius99 on July 13, 2006 at 11:10 pm #55180

Ok, I agree with you now, but what sessions should I change/take-out/add to make my plan more reasonable. Which of the sessions should I replace with easy running.

Again Thanks wsgeneral, you've been alot of help.