Advice for training paces
Featuring TheRunZone?s resident coach Tinman. All participants are welcome to post and reply to topics in this section whether you?re looking for advice, or sharing your own coaching experience.

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Barney
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Advice for training paces

by Barney » Sun Jan 07, 2018 8:14 am

I have a limited coaching background, but more with emphasis on half marathon and up. I will be coaching a group of distance athletes at our local high school (800m to 3200m). One of the athletes has a chance to be a state contender in the 800m. Last year she opened up with a 2:18 (indoors), but never improved on that mark. I've heard varying reasons as to why there was no improvement and that was part of the reason I was asked to help. She went on to have a very successful XC season this year.

She is a middle distance specialist and naturally fast (excellent form and very motivated). Of course, she ran nowhere near what her 800m time would have predicted in XC this year, but she was one of the best in the area. I'm a follower of Tinman's methods and, in the past, I have always run a race to get my starting paces for the season (i.e. TT, CV, etc). I know that much of the success with his training is running appropriate paces. I don't think training paces derived from her XC season best would be accurate as to what she could currently run in the 800m. For example, in 2016, she closed the XC season off with only an 18:45 5k, then ran base mileage for a few months, a few 200s and then ran 2:18. She improved on that 5k XC time down to 18:20 this year. Any thoughts as to what distance we should time trial in order to get appropriate paces for not only the athlete above, but for all of the athletes? I feel this overwhelming pressure to make sure she improves and stays healthy. She is a junior this year. :o

Would you emphasize heavy doses of CV work for her, sprinkled with bits of faster running as we get close to competition phase?

Thanks for the help

dilluh
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Re: Advice for training paces

by dilluh » Mon Jan 08, 2018 11:54 am

I'd do a 2400m time trial at 98-99% effort. As even paced laps as possible and no kick into the finish.

1tim4:8
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Re: Advice for training paces

by 1tim4:8 » Wed Jan 24, 2018 12:30 pm

I have coached at the high school level a long time and have a similar question. I'm thinking about using the principles I have read on this site for my track runners. I have seen the 2400 meter time trial suggested and I believe I have seen a 600 meter time trial suggested to come up with starting training paces. Is there a benefit of one over the other? I am concerned about setting paces too fast at the beginning of the season before we start racing. It seems as if you could have paces too fast if you base it on the shorter time trial and too slow if based on the longer time trial. Thoughts?

dilluh
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Re: Advice for training paces

by dilluh » Thu Jan 25, 2018 3:15 pm

Depends on the event being trained for. A 600m time trial really won't give you an accurate measure of a distance runner's current fitness.

1tim4:8
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Re: Advice for training paces

by 1tim4:8 » Thu Jan 25, 2018 3:28 pm

I will be coaching 8-16-32 runners. I believe Tinman has suggested the 600 time trial to guesstimate 800 times with a formula in a previous post. My question is if you have an 800 specialist, is the 2400 time trial going to give you an accurate picture of where to peg the Tempo and CV paces for that runner? I could see that it would give you an accurate starting point for the 32 runner and possibly the 16-32 runner. I just want to make sure I'm not setting my runners up for failure by setting their paces too fast based on a predicted 800 time that doesn't correlate to their true fitness as a 16-32 runner or training paces that are too slow if I use the 2400 time trial for an 800 runner.

PeterMichaelson
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Re: Advice for training paces

by PeterMichaelson » Thu Jan 25, 2018 9:12 pm

I am a masters 800m guy who will be 63 in March. I suck at the 5k relative to my 800m. I use my 5k time for calculating CV pace and tempo pace. It works fine. I'm sure a 2400m time would be acceptable as well.

If I based my CV or tempo paces off of a 600m time trial, the paces would be way too fast.

Tinman
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Re: Advice for training paces

by Tinman » Sat Feb 10, 2018 10:37 pm

2km time trial is what I recommend.
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