7 replies to this topic

[jacksoner]

The poster was originally asking for advice on the above subject. He changed it to juvenile garbage along with every other post he had on this thread. I've deleted the rest. The original question can be seen in post 5

Edited by wombatoutofhell, 26 July 2008 - 11:42 PM.
Poster changed original question to juvenile garbage

[bruncle]

I think you should focus on endurance and cut out all intervals except for 100 and 200m reps with long recoveries to preserve basic speed. Make tempo runs (20 minutes at 80-90% intensity) your big workouts. If you can't finish an 800m rep, then it says two things: you're running too fast in the rep and endurance is your limiting factor.

Going for a 52 sec 400m might be a bit optimistic, but I think a 2:04 800m is within your grasp if you train intelligently. They are short races, but that doesn't mean all your training should be short duration. Good luck, and keep us posted on how you go:)

[Peterhorse]

focus on aerobic conditioning perhaps? what have you been or are you doing now in that regard?

[Rudolf]

are You posting basicaly the same question on 2 different topics threads ?

[B+]

jacksoner, on Jul 3 2008, 07:58 PM, said:

ummm yeah im getting some basic aerobic conditioning in me right now, but i really dont have time like most other people as my major race is CAS athletics which starts in early august, my first race is august the 16th where i will probably run the 800m in the morning, then the 400m in the arvo.
my coach is making me base train at the moment and my schedule for the next few weeks is something like this:

monday:track session. usually reps of anything between 200's and 800s

tuesday:30min tempo run with hill sprints at the end

wedensday:30min comfortable run with 10x100m sprints done throughout the run then some hill sprints at the end

thursday:same as monday

friday:easy run or day off

saturday:20-30min tempo then 10x100m hill

sunday:varies a lot, usually a tempo/fartlek or long run

Why aren't you discussing this with your coach?
How old are you?

On your weekly program above I would say cut out the hill sprints on Tuesday, Wednesday and Saturday and just run to build more aerobic conditioning.

I run 400m in same time as you but do them on a 2 minute cycle eg. 8x400m on 2:00 holding 68-72 sec. But won't get anywhere near your fast times in the other distances. This is due to my better aerobic conditioning and lack of pure speed.
You have the speed you need to improve the aerobic side and improve your recovery and keep you legs fresh for the quality runs.

You need to speak to your coach about all this in a detailed way so you both benefit and change thnigs where you need to.

Train safe

[Bellthorpe]

jacksoner, on Jul 4 2008, 06:52 PM, said:

thanks for the reply man, i turned 15 this year and yeah i am discussing this with my coach but i also want to see other peoples point of views/past experiences.
right now, considering its the holidays...my coach is getting me to base train a bit and get some last minute aerobic conditioning into me while i can. i am also doing all my other sprints on top so i can improve speed/power and at the same time gain aerobic endurance

You can't base train 'a bit'. It takes months.

You can't get 'last minute' aerobic conditioning.

Your 'other sprints on top' won't improve speed/power. And they won't give your aerobic endurance.

By trying to do everything at once you will completely screw up your conditioning.

[Rudolf]

man have You seen a pyramid ? it is base down and the tip is on top.

last minute aerobic conditioning ?

this is not craming for the school test.

But the most important point is this (as mentioned in above post) :


You either trust Your coach or You dont.
If You dont, than fire hinm and get better one.

If You trust him, than You have to go with believe that he knows what he is doing in the concept of the whole year, seasons, and for the future years (by the way, there is running after 15, and teh races will get more important).

You cant be a bit pregnant, You either are or are not

[bruncle]

I'd make the two track workouts steady 45-60 minute runs, but apart from that it looks pretty good. The hill sprints and 10x100m striders are a good idea. You do need to keep your basic speed even though you should be focusing on building endurance. With 10 weeks at his disposal, that's probably a fairly good effort by your coach. I think that schedule will actually work pretty well given your goal events. The only issue is that you might get injured. That's where having done 3 months of base training would've helped. You'd be strong as an ox, and nothing would've hurt you. Good luck, and make sure next time around you don't skip the conditioning phase!