10 replies to this topic

[fitnessfreak]

boob

Edited by fitnessfreak, 15 July 2008 - 09:32 PM.

[Gasher]

From your profile I'm assuming that you are training for 800m. Below is the Lydiard schedule for 'Middle distance track - boys 15-16 years', the last 6 weeks prior to first important race.

For 4 weeks...

Mon- 100m windsprints every 200m x 6-8
Tue- Easy fartlek running 30-45 mins
Wed- Time Trials 200m & 600m
Thur- Easy running 45 mins
Fri- Fast relaxed running 100m x 4
Sat- Race 800m or 1500m
Sun- Easy running 60-90 mins

For 1 week...

Mon- 45m windsprints every 100m x 12
Tue- Easy fartlek running 30mins
Wed- Time Trial race distance (800m?)
Thur- Easy fartlek running 30mins
Fri- Relaxed striding 200m x 4
Sat- Race 400m or 800m
Sun- Easy running 60mins

First race week....

Mon- 45m windsprints every 100m x 8-12
Tue- Easy fartlek 30 mins
Wed- Time trial 100m & 400m
Thur- Easy run 45mins
Fri- Easy run 30mins
Sat- Race

Continuation of racing.....

Mon- Easy fartlek running 30mins
Tue- Relaxed striding 200m x 4
Wed- Race or Time trial
Thur- Easy fartlek 30mins
Fri- Relaxed striding 200m x 4
Sat- Race or Time trial
Sun- Easy run 60mins+

Hope this helps.

[PatrickDonnelly]

Quote

what im looking for is a 4week plan with this
-sprint training (say once a week)
- anaerobic training
- 1 plyometrics
- and one long run and 1 easy run
- once a week race either friday or saturday

If you are training for the 800m, you will need much more sprinting than just once a week. Also, sprinting is an anaerobic exercise, at least for the first few sprints; when you start getting into a high volume of sprinting, it becomes more of a glycotic/oxidative mix.

Plyometrics can be practiced before any workout, but they should be done sparingly. The point of plyometric work is to teach your slow-twitch muscles to contract faster. While they may not reach the speed of fast-twitch muscle, they improve, and still hold onto their endurance. Now, if you're doing plyometrics (say box jumps), and you do 5-10 or so maybe 0.75m up, that's good. However, if you keep going for another 10 reps and you start slowing down, that's bad. By doing plyometric work when you're fatigued, you're untraining the fast contraction work you just tried to build up.


You definitely want 1-2 rest days per week also, though you may count the "easy run" as a rest day, depending on how easy it is for you and how long it is.

[fitnessfreak]

boob

Edited by fitnessfreak, 15 July 2008 - 09:33 PM.

[clivemunro1]

fitnessfreak, on Jan 20 2008, 02:06 PM, said:

hey thanks a heap guys.
im actually a 1500m/3000m runner i just wanted to do a 800m run since it was the race i ran before i started aerobic i actually clocked 2:29 on that race then 2:19 yesterday.
gasher u got me a bit wrong there my peak race my final track race will be march 15th
so im just going to be racing hard all through then.
ThankS guyS.

g'day fitness freak, i think i might of seen you race yesterday at SOPAC. I am assuming your name is Scott Dale or did you run in opens instead?
1 458 Donnadieu, Paul 17 ST. GEORGE D 2:17.98
2 459 Donnadieu, Vincent 14 ST. GEORGE D 2:18.21
3 154 Lowe, Corey 15 NEPEAN DISTR 2:18.86
4 666 scott, dale 17 ACT 2:19.73
5 2438 Linton, Nathan 16 BLACKTOWN CI 2:22.82

anyway, how did you feel during your race? considering youve been "base bulding", i am generally interested as i am only very new to running and have only really produced some quick times because i am a swimmer and a rugby player. i am currently studying sports science at maquarie uni so heres some advice for you.

if you are training for a 1500m/3000m then you are going to have to do a lot of work in your threshold zone compared to an 800m runner who focuses more on his lactic tolerance. to be a succesful 1500m runner you must balance all energy systems out, this means doing work in your lactic tolerance zone, threshold zone, intense aerobic zone, general endurance zone as well as recovery running. if i was you i would aim to do 2 speed endurance sessions a week, 1 threshold session, 2 aerobic sessions and possibly a sprint session if you can fit it in. if i was you i wouldnt worry too much about plyos, i would first focus on getting your speed, speed endurance, lactic tolerance in to you before you do plyos. you should only really do plyos as putting the "cherry" on top of the cake. i feel the same about gym sessions, they arent neccesary at your age as yet, although they can make you stronger it will just fatigue you for your running sessions and possibly even disrupt your growth.

if i was you and this is from a professional point of view from someone who is studying sports science I would aim your training week to be like this.

sunday-long run 60-80mins, this should be done at a comfortable pace and should not be accumilating lactic acid.'

monday-aerboic session 30-45mins of continous relaxed running

tuesday- lactic tolerance/speed etc. this should be an interval session focusing on your lactic tolerance and speed. e.g. 8x400m with 1.30 break at desired 1500m pace. i.e for you in about 75 seconds

wedensday-threshold session, this day should be a training session as well as a recovery from the day before. e.g. 30-45mins of continuous running, you should start off at a comfortable pace and should finish at a very strong pace.

thursday-lactic tolerance/ speed etc. if you are racing on saturday then you should not go as hard as you would on tuesday, if racing then a typical session would be 8x200m with 1min break at goal 800m pace.

friday-recovery/aerobic day, this day you should do 30-45mins of easy running and should focus more on recovering and aerobic endurance then running fast. if you are to screwed over from a hard week of training then i advise you not to run at all.

saturday-threshold session or race. if a threshold session i advise you to map out a 4-6km cross country course and do a single timetrial, i.e. as fats as you can.

all the best with your training.

[clivemunro1]

fitnessfreak, on Jan 20 2008, 02:06 PM, said:

hey thanks a heap guys.
im actually a 1500m/3000m runner i just wanted to do a 800m run since it was the race i ran before i started aerobic i actually clocked 2:29 on that race then 2:19 yesterday.
gasher u got me a bit wrong there my peak race my final track race will be march 15th
so im just going to be racing hard all through then.
ThankS guyS.

g'day fitness freak, i think i might of seen you race yesterday at SOPAC. I am assuming your name is Scott Dale or did you run in opens instead?
1 458 Donnadieu, Paul 17 ST. GEORGE D 2:17.98
2 459 Donnadieu, Vincent 14 ST. GEORGE D 2:18.21
3 154 Lowe, Corey 15 NEPEAN DISTR 2:18.86
4 666 scott, dale 17 ACT 2:19.73
5 2438 Linton, Nathan 16 BLACKTOWN CI 2:22.82

anyway, how did you feel during your race? considering youve been "base bulding", i am generally interested as i am only very new to running and have only really produced some quick times because i am a swimmer and a rugby player. i am currently studying sports science at maquarie uni so heres some advice for you.

if you are training for a 1500m/3000m then you are going to have to do a lot of work in your threshold zone compared to an 800m runner who focuses more on his lactic tolerance. to be a succesful 1500m runner you must balance all energy systems out, this means doing work in your lactic tolerance zone, threshold zone, intense aerobic zone, general endurance zone as well as recovery running. if i was you i would aim to do 2 speed endurance sessions a week, 1 threshold session, 2 aerobic sessions and possibly a sprint session if you can fit it in. if i was you i wouldnt worry too much about plyos, i would first focus on getting your speed, speed endurance, lactic tolerance in to you before you do plyos. you should only really do plyos as putting the "cherry" on top of the cake. i feel the same about gym sessions, they arent neccesary at your age as yet, although they can make you stronger it will just fatigue you for your running sessions and possibly even disrupt your growth.

if i was you and this is from a professional point of view from someone who is studying sports science I would aim your training week to be like this.

sunday-long run 60-80mins, this should be done at a comfortable pace and should not be accumilating lactic acid.'

monday-aerboic session 30-45mins of continous relaxed running

tuesday- lactic tolerance/speed etc. this should be an interval session focusing on your lactic tolerance and speed. e.g. 8x400m with 1.30 break at desired 1500m pace. i.e for you in about 75 seconds

wedensday-threshold session, this day should be a training session as well as a recovery from the day before. e.g. 30-45mins of continuous running, you should start off at a comfortable pace and should finish at a very strong pace.

thursday-lactic tolerance/ speed etc. if you are racing on saturday then you should not go as hard as you would on tuesday, if racing then a typical session would be 8x200m with 1min break at goal 800m pace.

friday-recovery/aerobic day, this day you should do 30-45mins of easy running and should focus more on recovering and aerobic endurance then running fast. if you are to screwed over from a hard week of training then i advise you not to run at all.

saturday-threshold session or race. if a threshold session i advise you to map out a 4-6km cross country course and do a single timetrial, i.e. as fats as you can.

all the best with your training.

[clivemunro1]

fitnessfreak, on Jan 20 2008, 01:02 AM, said:

hey guys,
next week i will be coming out of 8 weeks of base building ,
arthur lydiard recomends 3 anaerobic workouts a week,
this is to peak all at once although i will be racing and trying to keep my aerobic build healthy aswell. i will do one week transition to anaerobic work. im usually alright with creating my own plans but i really cant get my head around this one. what im looking for is a 4week plan with this
-sprint training (say once a week)
- anaerobic training
- 1 plyometrics
- and one long run and 1 easy run
- once a week race either friday or saturday

anyones help will be greatly apreciated.
i just want help with the ammount of training i should do ammount of repititions how far the long run how easy the easy run etc .
i also raced today for the 1st race since starting base building pritty happy i got a 2:19 good considering my pb was 2:24 and all ive been doing is long runs etc .

Thank YOu EVerYone !

to tell you the truth i dont exactly think a "transition" week is all that neccesary, if you are dead-set keen to have a transition week then i adivse you on doing this.

sunday-60mins running at comfort pace
monday-4km cross country time-trial
tuesday-30-45mins fartlek or 4x1500m at cross country pace with a 3minute recovery
wedensday-strong 3km cross country time trial
thursday-30-45mins fartlek or 6x1km at cross country pace with 3minutes break
friday-30mins easy running
saturday-6km cross country, i.e as hard as you can

this should transist your body from aerobic to anaerobic fairly easily.

also, i wouldnt treat arthur lydiard as a god. his training is very general and there are plently of other coaches who have different training ideas who have produced fast runners.

[fitnessfreak]

boob

Edited by fitnessfreak, 15 July 2008 - 09:34 PM.

[clivemunro1]

fitnessfreak, on Jan 20 2008, 09:04 PM, said:

thanks mate your a great help .
yeah im actually nathan linton they mucked up my reults i actually came 4th.
what race did you do yesterday???

i forgot to answer ur question sorry
- ahh yes i felt good i got lane 9 and was pushed to front run at the start out in front but wasnt intended and we went through first 200m in 31 then the 400m split was 1:07 then i stuck the pace until 600m where i got over taken by 2 st george boys and some other kid and was getting a bit of splash but its okay today feeling a bit sore but felt great at training i just did a 70minute long run this week i top off aerobic and thats 8weeks so yeah thanks man

oh sweet, nah im actually injured at the moment so cant train/race. i have only been running since june so im not that experienced or anything. i do know though that the guy who won your race (paul) can actually run 1.59, i think he was just pacing his little brother (vince). are you racing in the 1500m this thursday? im going out to SOPAC pool to do some deep water running and then will go and watch the 1500m, if your racing what time would you be aiming at?

also, im not trying to be rude but base training is meant to be done in the winter/cross country season as apposed to the very middle of the track season lol.

Edited by clivemunro1, 20 January 2008 - 09:15 PM.

[clivemunro1]

fitnessfreak, on Jan 20 2008, 09:04 PM, said:

thanks mate your a great help .
yeah im actually nathan linton they mucked up my reults i actually came 4th.
what race did you do yesterday???

i forgot to answer ur question sorry
- ahh yes i felt good i got lane 9 and was pushed to front run at the start out in front but wasnt intended and we went through first 200m in 31 then the 400m split was 1:07 then i stuck the pace until 600m where i got over taken by 2 st george boys and some other kid and was getting a bit of splash but its okay today feeling a bit sore but felt great at training i just did a 70minute long run this week i top off aerobic and thats 8weeks so yeah thanks man

Edited by clivemunro1, 20 January 2008 - 09:14 PM.

[fitnessfreak]

boob

Edited by fitnessfreak, 15 July 2008 - 09:34 PM.