Mark Williams describing his 800m training on FB, Oct 6, 2018: Brandi here is a break down of what I do for my 800 training. I will break it down with base building and then the interval work with a few examples.
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> During the fall up to December I focus on longer runs 3-5 miles with 2 weekly being hard runs. I will do 5k, 8k, and 10k race to help for my harder runs.
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> Then in December I'll start with longer intervals here are a few examples of some workouts:
> 1. 2x1200 (@mile pace), 2x400 (@ 800 pace), 2x200 (@ 400 pace)
> 3-4 mins rest on 1200, 90sec rest on 400s, 30-60 rest on 200s
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> 2. 3x1000 (@ mile pace), 1x500 (@800 pace), 2x300 (@ 400 pace)
> 3-4 mins rest on 1000, 90sec - 2 min rest on 500s, 60-90 sec rest on 300s
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> 3. 5x1000 @ mile pace with 3 mins rest.
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> Then mid to late season I keep the intervals shorter
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> 1. 600, 500, 400, 300, 200, 100 with 2 mins rest starting at mile pace and getting progressively faster to finish at 400 pace.
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> 2. 6x400 at mile pace with 1 minute rest.
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> 3. 8x300 broken into 2 set of 4 with 1 min rest and 4 mins rest between sets. Starting at mile pace and getting progressively faster and finishing at 400 pace.
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> The day after each workout I do at least a easy 3 mile recovery run. I generally only do 2 hard workouts a week. I also do my strength training on my easier running days. I also want to make note I'm not a high mileage runner. I'm generally 28-35 miles per week.
>
> This is what I find works for me. I hope this helps some. Any questions feel free to reach out.
>
>
The following was posted on Facebook by a mike madsen-masters track retrieved sept 2 2018 (could be helpful for me)
>
> During the fall up to December I focus on longer runs 3-5 miles with 2 weekly being hard runs. I will do 5k, 8k, and 10k race to help for my harder runs.
>
> Then in December I'll start with longer intervals here are a few examples of some workouts:
> 1. 2x1200 (@mile pace), 2x400 (@ 800 pace), 2x200 (@ 400 pace)
> 3-4 mins rest on 1200, 90sec rest on 400s, 30-60 rest on 200s
>
> 2. 3x1000 (@ mile pace), 1x500 (@800 pace), 2x300 (@ 400 pace)
> 3-4 mins rest on 1000, 90sec - 2 min rest on 500s, 60-90 sec rest on 300s
>
> 3. 5x1000 @ mile pace with 3 mins rest.
>
> Then mid to late season I keep the intervals shorter
>
> 1. 600, 500, 400, 300, 200, 100 with 2 mins rest starting at mile pace and getting progressively faster to finish at 400 pace.
>
> 2. 6x400 at mile pace with 1 minute rest.
>
> 3. 8x300 broken into 2 set of 4 with 1 min rest and 4 mins rest between sets. Starting at mile pace and getting progressively faster and finishing at 400 pace.
>
> The day after each workout I do at least a easy 3 mile recovery run. I generally only do 2 hard workouts a week. I also do my strength training on my easier running days. I also want to make note I'm not a high mileage runner. I'm generally 28-35 miles per week.
>
> This is what I find works for me. I hope this helps some. Any questions feel free to reach out.
>
>
The following was posted on Facebook by a mike madsen-masters track retrieved sept 2 2018 (could be helpful for me)
Final workouts before heading to Malaga:
Tuesday was 2 x 4 min at 5:30 mile pace with 1 min recovery then 3 x 3 min at about 78 sec quarters pace with 2 min recovery and then 4 x 1 min at 67-68 sec pace with 2 min recovery. I struggled a little with the transition to the faster paces as I think my legs were still tired from last week.
Saturday: final tune up before Worlds. 4 x mile with 90 sec rest on the track. Goal was to start out relatively comfortable and then drop my pace on each one to where the last was sort of fast. Goal was 5:45, 5:40, 5:35, 5:25. Again, my legs didn't have a ton of zip and I had some negative thoughts going through my head, but it's amazing how you can grind through a workout when you are in good shape. Actual splits 5:43, 5:37, 5:33, and 5:24. Went into the well a little bit on the last one, closing with a 78 sec quarter.
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