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Mar 2010
12:40pm, 4 Mar 2010
6,175 posts
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Blister
Hey DD, nice one and well done on those times last year...very impressive for your first ever track season. But then you are a quick runner anyway! I'd be interested to see how quickly you break 2 minutes, because I think you will easily do that this year. Good luck.
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Mar 2010
4:11pm, 4 Mar 2010
5 posts
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DickyDare
Thanks Blister, i'll keep you posted with any progress and any training sessions that may help you. Lots of 400m reps with short recoveries will no doubt feature heavily for me with a focus on accelerating over the last 100m-200m of each rep.
I also intend to target a decent 3000m race early in the season before looking to have a good go at the 800m and 1500m through June/July. Good luck to you too.
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Mar 2010
9:18am, 8 Mar 2010
9 posts
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Moraghan
Off to the track this afternoon. 3m warm-up, drills, 2 laps of stride straights / jog turns, 5 * 100m fast relaxed, 5 * 40m accelerations, 1 - 2 mile cool down. Trying to regain some speed.
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Mar 2010
9:32am, 8 Mar 2010
6,176 posts
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Blister
Nice one, how did you get on? Isn't it a bit early to be doing such "pure" speed work? I thought that had to wait until the peak of the season, after you have done all the enurance stuff?
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Mar 2010
9:44am, 8 Mar 2010
10 posts
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Moraghan
I'll be doing it this afternoon.
IMO pure speed development / maintenance has to be done all year round - it's the anaerobic capacity / lactate tolerance sessions that should occur in the pre-comp period with a good endurance / LT / VO2 max / speed base. These aren't stressful, as the rep is over before any fatigue is incurred and the recoveries are complete. (Some parts of the year would be speed maintenance rather than development - and this can be temperature dependent, but always an element of speed.)
If you leave pure speed until spring then you have a month of getting used to / recovering from the workout, one month of improving speed and then it's into competition. Much too late and lends itself to trying to do too much too quickly (often in spikes) with all the accompanying physical risks.
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Mar 2010
10:57am, 8 Mar 2010
665 posts
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Jhuff
I had a nice but challenging 10 x 400m(70 second avg. pace) session yesterday...reast was 60 to 90 seconds walk/jog recovery.
I definetely agree with Moraghan that speed needs to be practiced year around in some in small recoverable quantities.
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Mar 2010
11:38am, 8 Mar 2010
6,177 posts
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Blister
Thats very interesting, I've always been taught that you build endurance over the first part of the season and then speed (i.e. short reps and sprints) towards the end. I might try that approach this year (i.e. mix it up all throughout the season) and see what happens.
Nice one JHuff... I bet those reps would have been done at 60 secs a rep a few years ago!
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Mar 2010
12:49pm, 8 Mar 2010
11 posts
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Moraghan
Blister
I think it's important to make a distinction. You wouldn't do a session such as two sets of 4 * 200m @ 800m pace with 20 seconds standing recovery until late on in the season - because you need a lot of background behind a session like that. However, something like 10 * 100m @ 800m pace could be done early in the base period and something like 8 * 150m @ 800m pace late in the base period - as long as you had long recoveries.
My base period is 23 weeks old and I've been doing a regular session of 10 * 100m with the last couple at 400m pace for most of it. Done with full recovery (walk back for me) it doesn't retard your endurance or reduce the quality of your hard sessions but it does, at the very least, maintain your speed.
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Mar 2010
1:02pm, 8 Mar 2010
668 posts
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Jhuff
Blister,
Yes..when training for the mile and 800m in the past i have done 400m in under 60sec for 10. One of my favorite workouts for 800m is 8 x 300m which I once completed in 38.5 seconds with 3min walk/jog recovery between. It is a very tough workout but going fast is what I like 
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Mar 2010
1:54pm, 8 Mar 2010
34,338 posts
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Gobi
Blister all year speed is in mate
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