I want you to build your own program building up to your first fall race. Think of it as a four level pyramid. The first is the base. The base is your endurance/strength phase. Mileage is key in this phase. Your speed workouts in this phase are more endurance/speed workouts. This could be a mixture of tempo, speed play, or long repeats on the track (mile repeats with 400m rest jog). Get up to around 50 miles a week. You may need to do six days a week to make this happen. The next phase is strength/endurance phase. Your mileage should level off or slightly decrease, but not more than 3 to 5%. Your long run is critical in this phase. Your speed/strength workout can be a mixture of what you did in the first phase but you should be moving faster. The tempo run may get shorter or you might do 800 repeats instead of 1600's. This is the phase were you want to do dome heal repeats. Remember its the strength/endurance phase. Minute on minute off workouts are great in this phase too. You do the min on min off until its just flat out painful. It's about strength. Phase three is the strength/speed phase. Your long run should stay long if possible, but if you need to do less, you can drop it by up to 10%. 400's are key in this phase. You can do some hills, but getting your form and speed up in this phase is your most important focus. The final phase, is all about speed and peaking. Keep the long run, if you shorten it make sure it is no more than 10% from phase two. If you do 400's, take longer rests in between. 200's are great at this phase. Or even 100 fast and 100m jog. Focus on form and quickness. Rest is a prime focus of this phase as well. After your first phase (base phase) your mileage can drop by 5% each phase. The final phase can drop up to 10% and the week before a race it can be drop a lot more. Give it a shot to write a three month schedule and I will give input into it. What do you think? I think its better for you to be confident in writing a schedule. I can still push you if I think you are going too easy on yourself, or let you know if you are missing anything. Let me know your thoughts.
I was feeling a little overwhelmed at first reading all this info. The more I read it I think I can handle coming up with my training schedule. I will send it to you once I have it done. My plan is to start on Monday.
I want you to build your own program building up to your first fall race. Think of it as a four level pyramid. The first is the base. The base is your endurance/strength phase. Mileage is key in this phase. Your speed workouts in this phase are more endurance/speed workouts. This could be a mixture of tempo, speed play, or long repeats on the track (mile repeats with 400m rest jog). Get up to around 50 miles a week. You may need to do six days a week to make this happen. The next phase is strength/endurance phase. Your mileage should level off or slightly decrease, but not more than 3 to 5%. Your long run is critical in this phase. Your speed/strength workout can be a mixture of what you did in the first phase but you should be moving faster. The tempo run may get shorter or you might do 800 repeats instead of 1600's. This is the phase were you want to do dome heal repeats. Remember its the strength/endurance phase. Minute on minute off workouts are great in this phase too. You do the min on min off until its just flat out painful. It's about strength. Phase three is the strength/speed phase. Your long run should stay long if possible, but if you need to do less, you can drop it by up to 10%. 400's are key in this phase. You can do some hills, but getting your form and speed up in this phase is your most important focus. The final phase, is all about speed and peaking. Keep the long run, if you shorten it make sure it is no more than 10% from phase two. If you do 400's, take longer rests in between. 200's are great at this phase. Or even 100 fast and 100m jog. Focus on form and quickness. Rest is a prime focus of this phase as well.
ReplyDeleteAfter your first phase (base phase) your mileage can drop by 5% each phase. The final phase can drop up to 10% and the week before a race it can be drop a lot more.
Give it a shot to write a three month schedule and I will give input into it. What do you think? I think its better for you to be confident in writing a schedule. I can still push you if I think you are going too easy on yourself, or let you know if you are missing anything. Let me know your thoughts.
Make sure to reply so I know you can see my comments.
ReplyDeleteI was feeling a little overwhelmed at first reading all this info. The more I read it I think I can handle coming up with my training schedule. I will send it to you once I have it done. My plan is to start on Monday.
ReplyDelete