1500m training

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  • Nice to see your on the comeback trail Tom. Always makes the good times seem worthwhile when you battle through the bad times. Nice mileage btw, ever considered doing any 'double' training days or gym work to avoid potential future injuries? Heres my week so far....

     Mon - 5 miles 31:05 (6:45, 6:15, 6:20, 6:09, 5:33) (yes iv got a garmin!) followed an hour later by circuit training at the local run-down leisure centre

     Tues - club sessions 5 x 5mins (2:30 rec) on promenade, quite windy as average pace ranged from 5:53 to 4:58 per mile per effort

    Wed -  73:51 - 11 miles av. 6:41 pace.....followed by squats in club gym

    Thurs 6 x long Queens Park hill approx 600m long (2:05, 1:59, 1:56, 1:54, 1:52, 1:53)... + 'Just abs' in club gym

    Fri - REST

    Sat - REST......CBA

    Sun - 14 miles - 92:42 - av. 6:37 per mile ....CBA to start with but put some fresh tunes on my ipod before i went so that kept me moderatly entertained.

    TOTAL = 48 MILES

     PS - i do all my runs on my own with an ipod, couldnt get out the front door without it. does anyone else use an ipod all the time? i never use them in sessions but find it essential for anything solo.

  • I hadn't been posting since coming back after my end of track season break as it seemed the thread had died. I've got the last 3 1/2 weeks recorded in my own training log. When I get the chance, I'll copy it over to this thread if people are still interested in keeping this going.
  • Tom.Tom. ✭✭✭
    HC, It's really good to see you posting again. From what I've read from your posts, season 2008 probably didn't quite live up to expectation (certainly compared with the big 2007 improvement). However the work you did will form a strong basis going forward for 2009. Even though I've had my own ups and downs over the past eighteen months and run at a different level to you, you've always been supportive of my efforts - thank you.

    Dizzee - some good miles there - especially the Monday 5 at 31:05 and Sunday 14m at 92:42. That was the sort of stuff I was doing 2-3 years ago. I used to be a regular doer of doubles, but at present the second daily session is spent on strenthening the muscles that suppport the damaged and operated on knee. Ideally, I'd like to et back to doubles but I'm not sure if the aforementioned knee can take it.


  • Last 4 weeks training

    Week 1 commencing 15/09

    M: 35-40 easy (morning Hr - 43)

    Tu: rest (morning HR -44)

    W: 40 steady (morning HR - 41)

    Th: circuits (morning HR 44, weight 66.5kg/10st 7lb)

    F: 80-85 steady (morning HR 44)

    Sa: 40 easy (morning HR - 42)

    Su: centenary  year 25 x 1 mile relay for my club. Ran leg 6 in 4:39. Then some of our team's runners were unable to make it so ran leg 24 in 4:41

    Week 2 (22/09)

    M: 45 steady (morning HR - 46)

    Tu: 85 steady (morning HR - 41)

    W: 45 steady (morning HR - 44)

    Th: circuits (morning HR - 42; weight 66.6kg, 10st7lb)

    F: 45 easy/steady (morning HR - 39)

    Sa: 6k relay leg on final leg of Southern 6 stage road relays - 19:04 - big negative split, laps of 9:38 & 9:26 so maybe went too conservatively. Took team from 7th to 6th.

    Su: rest (morning HR - 41)

    week 3 (29/09)

    M: 50-55 steady (MHR - 41)

    Tu: 2 x 300 (approx 1'30 rec) in 45" & 45/46" followed by 3 x 2k (200 jog in 60-70") in 6'13/6'17/6'15. Finished with 15min paarlauf - 400m legs (MHR - 40)

    W: 50-55 easy (MHR -42)

    Th: am - 40 easy; pm - circuits (MHR - 37, weight 66.6kg/10st7lb)

    F: 50-55 easy/steady (MHR - 39)

    Sa: 1h25-30 steady (MHR - 39)

    Su: rest (MHR - 39)

    Week 4 (06/10)

    M:50-55 steady (MHR - 36)

    Tu: 6 x 1k (100 walk in 1') in 3'01/02/01/3'0/01/2'55. Followedcby 15 min 4 -man relay with mix of 100m & 200m legs (MHR - 38)

    W: 50-55 steady (MHR - 42)

    Th: am - 40 easy; pm - circuits (MHR - 40, 66.5kg/10st 7lb)

    F: 50-55 steady (MHR - 42)

    Sa: 1h50 steady, though out for 2h20 when visiting family in South Wales and made the loop too large in an area I only know slightly. Ran/walked the last 30mins as didn't want to jump from 1h30 to 2h15 long run in one week. (MHR -35)

    Su: rest (MHR - 37) 

  • Tom.Tom. ✭✭✭
    HC - I assume that weeks 1 and 2 were just "tick over" weeks prior t starting your winter conditioning. Do you keep the 5k/10k paced intervals (presumably your Battersea Park session) going throughout the winter. Also do you usually take Sunday as rest. Are your wnter plans XC racing to target the area/nationals and intercounties after Christmas.

    My week was as follows:

    Sun 5th: 8.4 miles steady at 7:13 pace
    Mon 6th: 15.3 miles steady at 7:18 around South Wales hills
    Tues 7th: 8.0 miles recovery at 7:39 pace
    Wed 8th: 9.0 miles steady at 7:04 pace
    Thurs 9th: 7.2 miles tempo run at 6:40 pace (slightly below LT pace of 6:30)
    Fri 10th: 6.4 miles recovery at 7:30 pace
    Sat 11th: N Mids XC league. 133/245 and 2nd M60, which was quite pleasing as more or less where I was at start of XC season 2006/07.

    My plans are to concentrate on XC and target the BMAF southern and national champs after Christmas. The key sessions will be 5x5mins on parkland at XC race race and a hill reps session - these to start at end October. In the meantime I'm racing a 10M in a couple of weeks t benchmark my training - best guess is 63:30 - 64:00. Hopefully this will be a bit clser to 60:00 by April next year.


  • Yes, XC after Christmas is the main goal. I'm Welsh qualified and will do the Welsh XC champs as well as the English national this year with possibly a run for Wales in the Home Nations international if I run well enough.

    The first two weeks were to accustom myself to running daily again after a few weeks break with just a bit of cross-training. The cross-training has kept me fitter than after my break last year so I'm pleased with that. The Tuesday session at Battersea will remaina regular feature for the Winter, although I'm taking another training trip to Kenya in 2 1/2 weeks time as I did last year for 3 weeks.

    Good to see you able to do full weeks of training again Tom.

  • how old are you? and what times are you running at the moment..?? im looking to break 4 minutes by march 09 ...i do alot of specific 1500m training...i been training on and of for one year after coming back from health problems and a car accident over 3 years ago now
    Pain is weakness leaving the body
  • Don't know if question is to everyone on the thread or to me as the previous poster. I'm 25 & have PBs of 1500 - 4:01.75 3k - 8:25.96 5k 14:34.12 10k 30:41.28
  • not bad..what club you run for? i aiming to improve this year
    Pain is weakness leaving the body
  • Tom.Tom. ✭✭✭
    Scott, I'm 60 and current bests set back in 2005 are 36:44/59:58/79:05 for 10k/10m/HM. My lifetime bests are fairly similar to those of HC and were set during the period 1972-1976, namely 800-1:58.0, 1500-3:59.2, 10k-31:12 and 10M-50:06
  • very nice!!

     my PBs are as follow from when i ran as an U-15..i havnt for the last 3 years, now been training for one year

    1500 4:21

    3000 9:31

    PBs as a 19 yr old

    5k-17:01

    10k road 36:38

    Pain is weakness leaving the body
  • Week 5 (13/10)

    Mon: 45 easy/steady (Morning HR - 39)

    Tue: track session - 6 laps, 5 laps, 4 laps, 3laps (100 jog in 45") NB: Full session carried on down to 1 lap but this was a reduced volume week after 4 weeks of building up for me so I did a large part but not all of the session. Times were 7'49/6'19/5'00/3'45. Followed by 10min 3 man relay - 200m legs (MHR - 41)

    Wed: 70 (MHR - 40)

    Thu: Circuits (MHR 37, weight 67.1kgs/10st8lb)

    Fri: 40 easy (MHR - 37)

    Sat: National 6 stage relay - leg 2 in 18:23. Disappointed with the time as felt I could run 18:00 or close but seeing slower than expected times from others I know made me think the wind may have had more effect than I first thought but certainly not 23 seconds worth. Team came a creditable 20th with several people missing. (MHR - 35)

    Sun: rest (MHR - 37) 

  • Tom.Tom. ✭✭✭
    Week ended 19th October

    Mon: 7 miles steady at 7:09 pace

    Tues: 7 miles steady on grass plus 8x100 strides

    Wed: 8.4 miles brisk at 6:43 pace (upper aerobic)

    Thurs: 6.4 miles recovery at 7:20 pace

    Fri: 9.1 miles brisk at 6:39 pace (upper aerobic)

    Sat: 7 miles recovery at 7:20 pace

    Sun: 10.1 miles steady at 6:50 pace

    Was in London over the weekend so did the Longish run today (Monday).

    In addition to the above am also doing strength and core stability work.
  • Alright guys,

    everyone seems to be running well. Haven't been on here for a while but I'm back on the 1500 horse now after becoming disillusional over distance running - here's last week's training.

    Tuesday - Speed Endurance Session Targeted at Mile Pace

    2 x 800 Metres w/ 75 secs recovery - 2:29, 2:30.

    400 metre jog/walk followed by

    4 x 400 Metres w/ 30 secs recovery - 73, 74, 75, 74.

    400 metre walk/jog recovery

    6 x 200 metres w/ 15  sec recovery - 36, 36, 35, 36, 37, 34.

    4.5 miles total

    Wednesday - Strength Session

    6 x 60 metres hopping (3 right leg, 3 left leg)

    2 x 60 metres high knees, leaping, clap calves.

    6 x 60 metre sprints w/ 340 metre jog recoveries

     Sunday

    1 mile solo time trial (Track) - 4:59:08

    was going to do the portsmouth mile but realised seven quid to run for five minutes was a bit of a rip off s thought I'd test out my form by myself instead. Splits were quite erratic but I was very pleased with the time.

    Spits - 400 - 70, 800 - 2:23, 1KM - 3:00, 1200 - 3:39, 1600 - 4:59.

    Quite a low mileage week but I'm just focusing on quality and speed at the moment with an aim to run 200 metres in 26.5 and 400 metres in 56.9 before christmas as part of solo training events.

    My overall aim is looking at the BUSA Outdoors where my ideal time aims would be:

    400 - 54.9, 1500 - 4:15.

  • Off to Kenya tomorrow as I did last year, so updating here has been down the priority list this week. Here is a belated summary of last week.

    Week 6 20/10

    Mon: (Morning HR 35) 1h40 steady

    Tue: (MHR - 38) 8 x 800 (100 jog in 45") 2'23/2'24/2'24/2'23/2'24/2'22/2'21/2'17 followed by 10min 3 man relay - 200m legs

    Wed: (MHR - 41) 60 easy

    Thu: (MHR - 39. weight 66.3kg/10st6lb) am - 40 easy; pm - circuits

    Fri: (MHR - 40) 40 easy

    Sat: (MHR - 44) early am - 35 v easy; late am 3mi w/u then a long session with lots of short efforts on the flat and on hills inc 3 sets of 6x50m approx continuous turnabout sprints with 1 min between sets, uphill sprints on the whistle from a prone position and 5 min continuous ascents & descents of a short steep hill as well as a continuous 3 man relay on a flat, grassy stretch over approx 50m. Also many strength exercises including hopping uphill, leapfrogs, abdominals & press-ups, finishe with 3mi w/down; pm - 22min whistle fartlek, followed by strength exercises (single & double leg squats, hamstring curls with resistance applied by partner) at the end of the w/down - Struggled on this session as had jarred by back on one of the hill descents in the morning.

    Sun: (MHR - 48) tried easy am run but found my back too painful, knocked it on head for the day - total 112 min easy. On the later session, I didn't do any of the running but did one or two strength exercises not painful to my back and a bit of running backwards.

    Since last week, I have done little training as want to clear the back problem for my training trip in Kenya. Thought it was ok on Tuesda and warmed up for the session but pulled out early on when I realised it was still hurting when I ran. I've got a bit of a cold anyway since then so might as well let my body get over both and not compromise my three weeks of training in Iten. Will post again when I get back. 

  • Tom.Tom. ✭✭✭
    HC enjoy yur Kenyan trip - hope you prosper.

    My week......

    Week ended 19th October

    Mon: 16 miles comfortably at 7:30 pace

    Tues: 7 miles steady at 7:04 pace

    Wed: 7 miles easy on grass plus 6 x 120m strides

    Thurs: 9 miles hard on parkland

    Fri: 5 miles recovery at 7:25 pace

    Sat: 7 miles comfortable at 7:11 pace

    Sun: Fenland 10M race in 64:25. Slightly disappointing . Spilts were 31:50/32:35. First half felt comfortably hard and worked really hard over second half - so rather disappointed with the splits. The last half mile was desperately hard and I was very distressed at the end.
  • i cant understand how you guys do so much milegae? and afford to go to kenya and stuff training?!! let me in on your secrets
    Pain is weakness leaving the body
  • Scott, going to Kenya is because I've saved up my leave from work. It's cheaper than a similar break in Europe because the cost of living is so cheap in Kenya - the main cost is the flights. The big day on the Saturday last week was part of a training weekend away with my training partners so a bit of a one off and really good fun. Apart from that I will hit quite high mileage over the Winter but it's something I've built up to over years and still needs to be fit around work.
  • I run the 800 and 1500. I ran an xc race once this season coming by 3 miles in 16:55 and finishing in 29:08. I want to know what kind of times ile be able to run? Whats a good idea for a one week maintance schedule and how should I train in the winter?
  • Marcus, if your focusing on 800 and 1500 then your winter training should be largely aerobic with a fairly high mileage of 30-40 minute runs, hills sessions for extra strength and speed and speed endurance sessions targeted at 5km pace. I am adopting a slightly different approach to my training however because I am looking to peak for a mile race in December and my main aim is to get my mile time down by next April where the Mow Cop killer Mile in Stoke is my real aim.  Based on your xc time, depending on the course sounds pretty quick but what kind of times do you do in training - have you any track times?

    I've had a decent week which started off badly but finished with a flourish in today's speed session. Bit annoyed though that I have been roped into doing a 10 mile league race in wimborne just when I'm starting to feel some pace in my legs. Ironic, how the more solid runners the club hire the more they seem to rely on me for events such as these. I've decided however I'm sticking to my training programme and I'll just see what happens, I suppose as a bit of extra endurance it won't do any serious harm.

    Anyway my week:

     Wednesday:

    4 x 800 metres w/ 2:30 recovery  - 2:33, 2:36, 2:38, 2:38.  - really bad session - still felt tired from ym sub 5 mile training run on Sunday and should have done a recovery run the day before -  just couldn't get my legs going and died into the wind. A long, long way off my target sub 2:30's.

    Thursday:

    Hills - 10 x 320 metres - avg: 64.5 - Made up for previous day with a solid hill session where Ihurt myself more throughout rather than waiting to blast it out on the final rep. Feeling shattered I ran the last two in 60 and 57 and was very pleased with the overall consistency.

    Saturday:

    35 minute aerobic run - got a few funny stares running 4 and a half miles home from wallisdown to Branskome after a house party at quater past five in the morning.

    Sunday:  

    4 x 600 metres w/ 10 minute recovery - 1:39, 1:42, 1:43, 1:46 - bit shit on the last one but overall good average and in hindight the times show that I would have been best of starting with a 1:42 and keeping that time going. Still on average it worked out at roughly 4:35 mile pace which is quite encouraging.

    Total weekly mileage: 20 miles approx  - good week though I need to probably add another steady run or two somewhere during the week.

  • My Kenyan training. This was in Iten at 8000ft altitude and the sessions are on a 440yd dirt track, so '400s' are actually 440yds but all are noted as if they were metric as athletes there still refer to a session of 400s or 1k reps etc.

    Week 8 (03/11)

    M: 33min steady + core stability/ stretching/pilates type session (henceforth referred to as 'exercises') - Morning HR 40, weight 67.7kg

    Tu: 16 laps, striding straights, jogging bends – total time 25:45 – mile splits 6:36/6:34/6:17/6:18 (am); physio on injured left side of back which as actually traced to the hip (pm) HR - 44

    W: 50min easy/steady + exercises HR –55, weight 66.8kg

    Th: 35 easy (am); 45 steady + strides (pm) – followed by sauna for recovery HR - 42

    F: 45 steady + exercises HR – 49, weight 66.3kg

    Sa: 40 easy (am); 40 min up & down 300-400m length hill with alternating fast/steady ascents (pm) – HR – 46

    Su: rest, HR - 44

    Week 9 (10/11)

    M: 90 steady (am); physio + exercises (pm). HR – 42, weight 65.6kg

    Tu: 25x400 (30” rec) – had rained overnight so efforts were run in anything from what might be lanes 2-4 were the track marked with lanes. Averaged just faster than 77”, all in 75-79” except last one in 71” (am) sauna (pm). HR - 41

    W: 46 easy (am); 35 steady + exercises (pm). HR – 47, weight 65.7kg

    Th: 43 easy (am) As Sat Week 8 + sauna(pm). HR - 45

    F: exercises (pm) – rest apart from this as had slept poorly and didn’t feel great. HR – 61, weight 66.5kg

    Sa: 40 easy (am); 32 x 200 (100 jog in approx 35”) all in 35-37” with final one in 33”. One of the bends had standing water on inside so had to run wide. (pm). HR - 50

    Su: rest. HR – 51

    Week 10 (17/11)

    M: 43 easy (am); 1h42 steady + exercises (pm) HR – 43, weight 65.6 kgs

    T: 10 x 1k (40” jog) in 3’22/3’24/25/24/22/23/23/23/22/11 (am); sauna (pm). HR - 45

    W: 38 easy (am); 45 steady + exercises (pm). HR – 42, weight 66.6kgs

    Th: 37 easy(am) 40 min sess up v long hill – steady ascent with a sprint on last 100/150m, jog halfway down then run the last half. Did 3 ascents/descents and had 30 sec to spare in the 40min so finished with a hard 30” effort uphill. HR – 44

    Fr: 5 x 1200 (1’20 walk) in 3’51, 3’51, 3’49, 3’49, 3’41 (am); easy swim + exercises (pm). HR – 42, weight 65.3kgs

    Sa: Fartlek of 6-5-4-3-2-1min x 2 30” rec with 3’ between the 2 sets. After the 5’ on the second set I extended to 1 min recoveries as it was such a brutal session. HR - 45

  • I should add outside of the endless ream of times, recoveries, durations, distances etc that this was so much fun as Iten has probably the highest concentration of world-class distance runners anywhere in the world. To give just one illustration, the 2 guys I did the fartlek with on the last Saturday morning had been on a fartlek on  Thursday morning for 50 mins in a group of about 100 guys! This wasn't a large group of disparate abilities  like a very large club in this country might have on a club night. This was a huge group doing a fartlek together. Such groups out training are not uncommon in Iten but never cease to be breathtaking.
  • Looks like a great trip with some very fast sessions! Who did you go to Kenya and train with and did you create that schedule yourself or did a coach out there help you out? I never really bother with my heart rate but do you think theres any reason why it fluctuated so much in the first couple of weeks? ie. 44 -55 -42 -49 and 41-47-45-61-50 on concurrent days? 

     I havent logged on here in a while but nonetheless, Im still knocking out some miles and looking to knock on the door of 4:10 in the summer whilst focusing on the 5000m. Heres the last of weeks efforts...

    Sat - 89mins @ 6:37 mile pace... 15 miles was absolutly hangng after this and felt really ill due to running loops of Hengistbury Head which featured this massive hill i had to climb 4 times... had the dubious honour of chundering after my 1st pint of the evening but soon perked up and knocked back about 12 more at the club presentation evening and in town after

    Sun - BIGGGGGGGG hangover, REST

    Mon - circuit training at Littledown Centre

    Tues - 12 x 2mins (1min rec) on the promenade. Gave the group approx a 60-80m headstart and managed to overtake the whole group minus one guy who ran 16:04 5k last night on every rep. Reps av. 5:00 5:05 mile pace with the last 3 reps much quicker ~4:50 pace

    Wed - REST - CBA

    Thurs - 6 (500m - 30secs rec. - 500m) with 90secs, jog 200m between reps (aiming for 72sec pace) (1:30, 1:27...1:31, 1:32...1:33, 1:35...1:33, 1:34...1:35, 1:36...1:32, 1:30) was p1ssing down and really windy and i did the session solo so not to dissapointed with missing my target time. Felt like dropping out after finishing the 4th km but happy i finished. + many bizarre drills which the 800m boys ie. running bum kicks backwards and weird hopping stuff

    Fri- 65mins @ 6:35 mile pace... 10 miles + 6 x strides

  • My coach had set out a schedule for me which was slightly adjusted when I needed extra rest or because of the slight hip problem stiil affecting me when I went out. I stayed at Lornah Kiplagat's High Altitude Training Camp. I trained with other athletes out there arranging to go with individuals or groups on various runs as it suited me and sometimes on my own. I was careful to make sure when I did train with people it was of a suitable ability or on suitably easy runs as I didn't want to kill myself with guys who are more experienced at altitude and/or better athletes than me. Heart rate fluctuated in the first week due to the adaptation to altitude. Especially following my first session at the track on Tuesday. See high morning HR on Wednesday & my first day of running twice a day on Thursday. After that it was largely settled in a 4or 5beat range at rest, except for at the end of the second week when the night I slept very badly for whatever reason caused it to be very high the next morning but it gradually returned to normal over the next couple of days.
  • Very frustrating week after returning from altitude! Meant to be an easy week with a strong race at the end but people giving me their cold germs in the office stuffed up my race when I was feeling very fit!

    Mon: 50 easy/steady - Morning HR -40

    Tue: 2.5k in 7:44 (200 jog in 90" - actually a bit longer as needed a toilet stop), 2k in 6:10 - stopped the session there rather than finish with 1500,1k,500 as meant to be an easy week. (Morning HR -41, weight 65kgs)

    Wed: 50 steady (morning HR -41)

    Thu: rest (morning HR -41)

    Fri: 45-50 easy inc strides (HR-40)

    Sat: Having resisted the illness in the office all week, woke up with a horrible cold and ran awfully in a league XC race to come 12th in 28:34. Went out with lead group but soon felt in difficulty and spent second half of race going backwards. ( Morning HR -51)

    Sun: REST - (HR 43)

  • V good week training to report but woukd rather have been clear of cold for the race the previous Saturday than the training after but nice to know the shape I'm in rather than not!

    Mon: 40 easy (am); 1h 50 steady (pm) (Morning HR - 38)

    Tue: 6 x [800, (100 jog in 45") 400] (100 jog in 45") 800s in 2'25/2'23/22/22/22/21 & 400s in 69-71" with last one in 66". Followed about 5 mins later by 2 x 300 in 48" with about 1' or just over rec (Morning HR - 38)

    Wed: 40 easy (am); 48 steady with last few minutes (5-6mins) at approx tempo pace (Morning HR - 38)

    Thu: 40easy (am) circuits (pm) (Morning HR - 36 weight 65.6kgs/10st5lb)

    Fri: 40 easy (am);  45brisk pace mostly on a road circuit up one long hill with a slightly shallower descent down a slightly longer route (pm) (HR - 39)

    Sat: '9k' road loop (the 5k/4k loops joined together but the join of the two cuts a bit off each so closer to perhaps 8.5k) in 28:02, followed by sprinting up a hill (approx 25")easy running round the rest of the circuit (each circuit about 65-70") for about 1mins followed without recovery by '3k' road loop in 9:47. Various strength exercises to follow. Then 5 mins of sprint up short, steep hill, jog rest of circuit, followed by 5 mins on same circuit with the sprint on a flat, grassy stretch. More exercises then finished with hopping on each leg 1 time up the hill used in the 5 min circuits. (HR  36)

    Sun: rest (HR 39)

  • HC - That Saturday session sounds fun, is that something organised by your coach or just a session you came up with yourself - I never really thought about mixing together different kinds of running in one session.

     Last 2 weeks training -

     Tues -  Track Session - 2 x 800 Metres w/ 60 sec recovery - 2:34, 2:35,  (400 metre jog recovery)

    4 x 400 metres w/ 30 secs recovery - 73, 74, 73, 75. (400 metre jog recovery)

    4 x 200 metres w/ 15 secs recovery - 34, 35, 34, 36.

    Thurs - 7 miles steady

    Fri - 7 miles steady

    Sun - 11.5 miles forest in 75 minutes

     30 miles total approx

    Tues - 4 x 1 mile w/ 3 minute recoveries - 5:45, 5:44, 5:43, 5:38.

    Wed - 8.3 miles steady in 59:08

    Fri - 13 miles forest in 89 minutes

    Sat - 8.3 miles steady in 58 minutes

    and sundays 7 miles inc 5km tempo will round up my longest week's training for some time.

  • As a lover of track training, and someone hoping to get a lot quicker at 5k, 5M and 10k... i'll be nicking some advice and training sessions from this thread!
  • TIC, if you look back through my posts you'll see that my coach often sets 'interesting' Saturday sessions!

    Week 13 (08/12)

    Monday: 50 easy (am); 1h35 steady (pm) (morning HR – 33)

     

    Tuesday: 3k time trial in 8:53 – splits 2:56/5:55 at 1k/2k. Followed after a few mins with a 3 man continuous relay for 15 min, 600m legs. Followed by 10 hops on left leg & 10 on right leg on infield, covering maximum distance. Then walking/jogging/running backwards exercise on infield. Then carrying a partner on your back, swopping positions at each end of infield for 5 mins. Finished with 6 x 40m approx turnabout sprints on infield. (HR – 36, weight 66.2kg/ 10st6lb)

     

    Wednesday: weights (am); 45-50 steady (pm) (HR – 40)

     

    Thursday: 45-50 easy/steady (HR –37)

     

    Friday: 50 easy (HR – 38)

     Saturday: Welsh Inter-Regional XC champs, Wrexham, 9.5k. Competed as a  guest as I am Wales eligible by parentage. At halfway, a group of four of us lead the race, the eventual winner got away on the third of the four laps with one other athlete being dropped. I was in a two-way battle for second until the end when I was out sprinted by a second or two. The two of us being perhaps 10-15 seconds behind the winner (at a guess as I haven’t seen official results). A disappointing result as I had hoped for at least top two. (HR – 35)

    Sun: rest (HR – 41)

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