Keith in Bega 4 x 800m ; Long Run ; Art of Peaking
Yesterday in Bega Keith sans piste, did a continuous 4 x 800m with 200m jog recovery on an undulating out and back. 2km warm up, set, 2km warm down. Average for the 800s was 3:04.
Me a lazy long run in the Arboretum 75 minutes. Much less sore than yesterday.
Once again next week track begins. Some weeks we train through, others we mini-taper, others we fully taper. It's complicated so I'll keep it simple.
No taper, very simple guideline (it varies on conditions and individual):
800m race Thursday: Warm up, 4 x 100m, 4 x 200m at 800m pace with 200m jog recovery, 4 x 100m, warm down on the Tuesday before. Jogging on Wednesday
1500m / 3000m race Thursday: Warm up, 4 x 100m, 5 x 300m at 1500m pace with 100m jog recovery, 4 x 100m, warm down on the Monday or Tuesday before. Jogging on (Tuesday and) Wednesday OR
3000m race Thursday: Warm up, 4 x 100m, 3 x 800m at 3000m pace with 200m jog recovery, 4 x 100m, warm down on the Monday or Tuesday before. Jogging on (Tuesday and) Wednesday
5000m race Thursday: Warm up, 4 x 100m, 1200m tempo at 5000m pace, 4 x 100m, warm down on the Monday before. Jogging on Tuesday and Wednesday
Sometimes we do a stepdown for 1500m-5000m at same pace but not for 800m.
For a full taper it is over 10 days. Last very hard session 7 days before, last semi-hard session 3 days before...not rules, guidelines.
In real life with some of the guidelines broken from 2009 lead up to Australian Masters Athletics Championships. Perhaps my best lead up to a championships. I was lucky my club scheduled some 3000m/5000m races in the cool of the evening in successive weeks. Often novelty events are scheduled in that slot. Even 5 years later my preference for 200s, 300-400s and 800s for lactate sessions shows. Canberra is often too windy for floating 400s. In 2009 I used races as a conditioner rather than long time trials or sessions. I would love to be able to repeat the short sessions again but my ankle and body is much older and less able to cope. Since 2009 were are much better at getting more out of our long interval sessions by training at the right paces. It is less risky for injury and more beneficial long term as we have found.
Below you can see the volume cut down by 30% in the weeks before the championships and most hard sessions followed by easier days to allow recovery and adaption.
Me a lazy long run in the Arboretum 75 minutes. Much less sore than yesterday.
Once again next week track begins. Some weeks we train through, others we mini-taper, others we fully taper. It's complicated so I'll keep it simple.
No taper, very simple guideline (it varies on conditions and individual):
800m race Thursday: Warm up, 4 x 100m, 4 x 200m at 800m pace with 200m jog recovery, 4 x 100m, warm down on the Tuesday before. Jogging on Wednesday
1500m / 3000m race Thursday: Warm up, 4 x 100m, 5 x 300m at 1500m pace with 100m jog recovery, 4 x 100m, warm down on the Monday or Tuesday before. Jogging on (Tuesday and) Wednesday OR
3000m race Thursday: Warm up, 4 x 100m, 3 x 800m at 3000m pace with 200m jog recovery, 4 x 100m, warm down on the Monday or Tuesday before. Jogging on (Tuesday and) Wednesday
5000m race Thursday: Warm up, 4 x 100m, 1200m tempo at 5000m pace, 4 x 100m, warm down on the Monday before. Jogging on Tuesday and Wednesday
Sometimes we do a stepdown for 1500m-5000m at same pace but not for 800m.
For a full taper it is over 10 days. Last very hard session 7 days before, last semi-hard session 3 days before...not rules, guidelines.
In real life with some of the guidelines broken from 2009 lead up to Australian Masters Athletics Championships. Perhaps my best lead up to a championships. I was lucky my club scheduled some 3000m/5000m races in the cool of the evening in successive weeks. Often novelty events are scheduled in that slot. Even 5 years later my preference for 200s, 300-400s and 800s for lactate sessions shows. Canberra is often too windy for floating 400s. In 2009 I used races as a conditioner rather than long time trials or sessions. I would love to be able to repeat the short sessions again but my ankle and body is much older and less able to cope. Since 2009 were are much better at getting more out of our long interval sessions by training at the right paces. It is less risky for injury and more beneficial long term as we have found.
Below you can see the volume cut down by 30% in the weeks before the championships and most hard sessions followed by easier days to allow recovery and adaption.
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