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Apr 2018
12:06pm, 19 Apr 2018
26,009 posts
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SPR
Not base anymore but thinking about how I add race speed into training now via aerobic intervals, fartlek, etc.
Pure speed is covered and I'm going to start adding pure speed endurance. Also general endurance is covered.
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Apr 2018
5:21pm, 19 Apr 2018
2,761 posts
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Ninky Nonk
Which event are you targeting?
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Apr 2018
6:00pm, 19 Apr 2018
26,017 posts
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SPR
I want to do well at 1500m and 5000m, but will also do some 800m and 3000m as well. I think I'll be doing 800m/1500m early with 5000m later on but will depend on race availability and might just end up mixing. The only open 5000m I know of is in June, although I probably have track league opportunities in early May (too early) and early July.
The short Pirie type intervals will work well for for getting good speed in, although I'm likely to be closer to 5000/3000m in that. Thinking of a 1 min on/off fartlek as well. Also maybe a variable session.
I'm not yet looking at proper sharpening work (might not at all).
For pure speed, already do 10x10 sec hill sprints, this may change to alternate weeks flat/hill and 4-6 X 10 secs plus 1-2 x 15-30 secs.
Last year was mainly off general endurance and speed with a little Pirie in Dec/Jan.
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Apr 2018
8:22pm, 19 Apr 2018
2,762 posts
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Ninky Nonk
I imagine the split 800s/900s would strike a good balance for you.
3,4 or 5 sets of 4x200m (30s) with 3mins between sets. Or 3x300m (45s).
Reduce the sets or increase time between sets depending on race for more speed! (Or pain...)
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Apr 2018
8:35pm, 19 Apr 2018
26,018 posts
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SPR
I did 3x3x300 with a min between reps 5 between sets and in 2012 after light racing. They are good indeed. I wanted to run at 800m pace but ended up around 1500m. Those would be later in the year rather than now I think.
2012 is the only year I've done proper track training in track season.
10 days before the my current (and due a revision) mile PB race I did 2 X 800 with 3:30 aiming for mile pace.
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Apr 2018
8:37pm, 19 Apr 2018
26,019 posts
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SPR
That ended up at 5:10, I think I tried for Sub 5 but it wasn't happening,went out at 5:10 in the race and got 5:06.
Just found this gem in my 2012 log.
600 (2.04.11), 300 (50.67), 400 (1.16.00)
then 400 (1.14.69), 300 (1.02.14) ,
then 400 (1.19.69), 400 (1.20.87)
Recovery 1.35, 1.34, 9.47, 1.01, 9.28, 2.21
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Apr 2018
8:40pm, 19 Apr 2018
26,020 posts
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SPR
I probably got that session from a BMC mag.
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Apr 2018
8:43pm, 19 Apr 2018
26,021 posts
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SPR
It's quite funny that I handled those type of sessions on the mileage I was doing then.
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Apr 2018
10:16am, 20 Apr 2018
26,023 posts
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SPR
NN - Do you do those split 800/900s for 5000m? Presume the recoveries above are for that?
3x3x300m I did was actually with 2 and 6 mins. Good job I checked before trying it again, would have been a mess, lol.
The session with the odd reps was actually a club session that I modified to try and get closer to mile pace, I called it ”a mess" afterwards, 😂
Should be in a good place to do those sessions this year as long as I stay fit, just got to build gradually and not push things too much too quickly.
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Apr 2018
11:21am, 20 Apr 2018
2,763 posts
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Ninky Nonk
Yes I do them for 5k. I tend to do 5sets whilst the middle distance guys will do 3 - the 1st 3rd and 5th sets.
Even with 5 sets they'll come out at about mile pace.
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Project Joker
Jan 2025