Below is what Tinman advised I did on a previous thread. I have followed this prescription for peaking the last two season and will again this season.
Wux - The week of peaking (sectional meet), eliminate the long run on Monday and do the CV+TT on Tuesday.
Monday: average distance run, easy (if your girls average 6 miles per day (not the long run), then they run 6 miles easy on Monday); Tue: 2 miles easy + 3 x 1km at CV (jog 400m or 600m recoveries, which are longer than the normal 200m recoveries) + 1 x 800m (first 400m at 94% of maximum effort - so, roughly 1600m speed - and the second 400m at 100% effort). Normally I tell runners to run about 1 mile race-pace through 500m and then run fast the last 300m, working on concentration, sprint mechanics, lifting like a 400m sprinter, and relaxing at top speed). You don't need 8 minutes between the CV reps and the 800m TT. The actual time they run the 800m is not important. The goal is to sharpen, to tune them, and not overextend them with exhaustive work that continues on and on, such as repeats at MVO2 pace.
Wed - normal distance, v.ez; Thur -1/2 distance, + 3 x 200m striders; Fri - short and sweet - run 2-3 miles easy (a long warm up); Saturday - hard warm up, early, jog around and do light striders until race-time. Run steady, run smooth, run to win; the race is won after half-way! Jog a long cool down (run the whole course for cool down, to refurbish aerobic efficiency)
« Last Edit: May 17, 2011, 03:14:26 PM by Tinman »