At the moment I am training hard mon-tue-wed-thu. recovery on friday and medium hard on sat and rest on sundays.
Are there any benefits of training hard 4 days in row? Or should i split It up with recovery days? I feel somewhat tired on wed, but I am able too finish mye workouts strong.
training hard many days in row.
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Participant
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KeymasterIt really depends what you're doing on the four days. You can train 5-6-7….hard days in a row as long as you're really switching up the stimulus so your hitting different muscle groups, energy systems, nervous system demans, etc. on different days. So with that, what are you doing on those days?
ELITETRACK Founder
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Participant
how is da routine looking?
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Participant
My coach made me do the following workouts:
mon: 4 easy 60m, 4 full sprint 60m, 4 easy, 4 full sprint+upperbody strength
t:6-9*150m 90% effort. 19-20 sek. rec walk back. every 3*150m 5 min rec
w:20*70m steep uphill running. walk back rec. 85-90% effort
t:6*600m medium pace. maybe around 2 mins. rec 2 mins.The next days to monday are not organized training.
Friday is easy. saturday maybe som 8*80m on the track+some leg strength in the gym.
Sun:rest -
Participant
My coach made me do the following workouts:
mon: 4 easy 60m, 4 full sprint 60m, 4 easy, 4 full sprint+upperbody strength
t:6-9*150m 90% effort. 19-20 sek. rec walk back. every 3*150m 5 min rec
w:20*70m steep uphill running. walk back rec. 85-90% effort
t:6*600m medium pace. maybe around 2 mins. rec 2 mins.The next days to monday are not organized training.
Friday is easy. saturday maybe som 8*80m on the track+some leg strength in the gym.
Sun:resttry doing da hill workout da day before your speed workout, try dat..cuz u work on explosizeness and then the next day u tryin to do the same and work ya top speed
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Participant
I would think that doing 90% effort hills the day before your speed work is going to make your speed work suffer greatly, especially since hes doing 1400m of hills at 90%!!!
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Participant
tru..actually i never do mo than 1200m of hills..if he rests well like he said..volle should be good
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Keymaster
My coach made me do the following workouts:
mon: 4 easy 60m, 4 full sprint 60m, 4 easy, 4 full sprint+upperbody strength
t:6-9*150m 90% effort. 19-20 sek. rec walk back. every 3*150m 5 min rec
w:20*70m steep uphill running. walk back rec. 85-90% effort
t:6*600m medium pace. maybe around 2 mins. rec 2 mins.The next days to monday are not organized training.
Friday is easy. saturday maybe som 8*80m on the track+some leg strength in the gym.
Sun:restThat seems like a lot of work. I'd never even attempt to put all that work in to 4 consecutive days. You can get through it but that's not the point. With the type of training you're trying to do quality is the most important thing and I have a hard time thinking that the quality can be kept high without inserting some rest days in between those sessions.
ELITETRACK Founder
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Participant
I agree with mike. The setup isn't horrible, but you would likely get more out of it if you would put recovery days in between each hard workout. That way you're only working out 2 hard days in a row instead of 4. Maybe do hard workouts Monday, Weds, Thurs, Sat, moving tuesday's workout to Sat. Recovery on tuesday, friday, and sunday.
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Participant
I certainly agree with you guys.
Now I will train this:Mon:4 easy 60m, 4 fast, 4 easy, 4 fast+leg strength
tue:20min easy
wed:plyos and some hill runs+upperbody strength
Thu:6-8*150m 90% effort
Fri:20min easy
Sat:7*300m / 6*600m 1-2 min rec.+leg strength
Sun:RestComments?
any idea how fast I should run the tempo session? I am inn GPP
Pb 400m 51 sek. -
Keymaster
What is the purpose of the easy 60m on Monday?
Why two 20 minute distance runs?
The speed of the tempo depends on what you're trying to achieve. See the FAQ section for definitions and explanations.
ELITETRACK Founder
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Participant
Insert Quote
What is the purpose of the easy 60m on Monday?I really dont know! my coach says we should do it. I can ask him. He`s a sprint coach and a former sprinter.
Why two 20 minute distance runs?
What else? the runs are very aesy for rec. do you mean I should take a day of instead? Or what is better to do?
The speed of the tempo depends on what you're trying to achieve. See the FAQ section for definitions and explanations.
I will look at it. thank you
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Participant
[quote]Insert Quote
What is the purpose of the easy 60m on Monday?I really dont know! my coach says we should do it. I can ask him. He`s a sprint coach and a former sprinter.
Why two 20 minute distance runs?
What else? the runs are very aesy for rec. do you mean I should take a day of instead? Or what is better to do?
[/quote]many things *may* be better than 20 min runs depending on your situation. Several of them are talked about in the forum on this site.
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Keymaster
[quote]many things *may* be better than 20 min runs depending on your situation. Several of them are talked about in the forum on this site.
sorry but I couldnt find any info.
Can you tell what is better than running or give me an link to the info?
[/quote]You could pretty much do any low-intensity high volume activity. Many coaches like to use body tempo running (see the FAQ), weight circuits, medball circuits, low intensity jumping circuits, and even alternative cardio-type activities like biking, swimming, or aqua jogging.ELITETRACK Founder
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