Steve 3 x 6 minute efforts ; Keith 3 x 600m efforts
Steve today 3 x 6 minute efforts with 2 minutes recovery. Splits: 4:00/km, 3:57/km, 3:50/km. Steve resumed structured training after a short break.
Keith 3 x 600m efforts on harness track (horses) with 200m jog recovery. Splits 2:00, 1:57, 1:57
We are all on a simple base building phase which lasts for several months and in two phases that only vary slightly. Three simple sets are 2000m or 6 minute efforts ; 1000m or 3 minute efforts ; 600m or 2 minute efforts. Strength hills should also be included whether in long runs or as part of a session. Only 1-2 races per month. Volume should be at the high end with easy weeks once a month to coincide with a race. Only 1-2 easy days is needed to get the mojo back.
I'm using Gold Coast Half Marathon this weekend ; City2Surf 14km in August ; Canberra Times 14km in September and Burnie 10km fun run in October as distractions to keep me motivated.
Today I ran 18km to the airport in two hops, work in between. Sometimes we hav a morning tea.
Keith 3 x 600m efforts on harness track (horses) with 200m jog recovery. Splits 2:00, 1:57, 1:57
We are all on a simple base building phase which lasts for several months and in two phases that only vary slightly. Three simple sets are 2000m or 6 minute efforts ; 1000m or 3 minute efforts ; 600m or 2 minute efforts. Strength hills should also be included whether in long runs or as part of a session. Only 1-2 races per month. Volume should be at the high end with easy weeks once a month to coincide with a race. Only 1-2 easy days is needed to get the mojo back.
I'm using Gold Coast Half Marathon this weekend ; City2Surf 14km in August ; Canberra Times 14km in September and Burnie 10km fun run in October as distractions to keep me motivated.
Today I ran 18km to the airport in two hops, work in between. Sometimes we hav a morning tea.
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