 posted Nov-29-2004 04:50 PM
   
Unless you are planning on moving up and doing the mile and 2 mile as well, you probably don't need to go all the way to 40 mpw (Sebastian Coe almost never went above 40).I am guessing that you will probably run the 800 and the 4x400 and possibly the open 400 or a 4 x 800 relay. Maybe occasionally a 1600 or a 200 also? Anyway, the type of aerobic strength you need for this event is not really best gained by running lots of slow miles. You would be better served by doing a lower volume of higher quality stuff. There are a couple of ways to go about it. Let me post what I do with my runners and what I have done in the past (my stuff is geared more for an 800-1600 type than a 400-800 type). Here is an older training plan that I have used in the past with a girl that was pretty successful at the 4 and 8 (59.95, 2:19.7) This plan was used during february. 1. 3 x 200-150-100, 1 mile wu/cd
2. 3-5 miles, form runs 4x60, lift
3. 4x800 @ tempo pace(5:00 rec jog), 1 mile wu/cd
4. 3-5 easy, circuit
5. 6x100 (20-15), 2m. moderate, 6x100 (20-15),
6. Rest or cross Train
7. 4-6 easy
8. Road Intervals3x5min hard, 5 min easy, in 4 miler
9. 3-5 easy, form runs 6x40, circuit
10. 6x300/100 jog @ mile rp
11. 3-5 easy, lift
12. 500-400-300-200-100 @ 90%Equal rest jog
13. Rest or Cross Train
14. 4-6 easy miles Lifting and circuit training is designed to enhance muscle endurance. High reps low to moderate weight, as little rest as possible between exercises All runs indicated as faster than "easy" should be preceded and followed by at least 1 mile wu,and stretching and followed by the same. The 6 x 100 (20-15) means that you run 6 x 100m with an easy jog back to the start of each rep. The first should be run in 20 sec then 19.... last one at 15. This is designed to get your body used to the idea of running progressively faster even as you tire. The paces are intentionally slow, however, you may want to go 19-14 seconds on yours. As stated, this plan was used during february. The girl in question was playing b-ball at the time, so we didn't have a winter base period. For your base period, I would do more or less the same thing that I've posted, however, the emphasis should be a little less on the real fast hard stuff (I would replace workout #1 and workout #12 with fartlek or tempo runs). This year, the off season will be a little more geared toward the longer distances. Most of my 400-800 types are either playing hoop or wrestling right now. My other distance runners are more geared to the 800 and up.
IP: Logged |
Facebook 
Twitter
i