Training schedule for this week. Input appreciated!

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.

Moderators: Moderator, Global Moderator

Post Reply
BURN7
Full Member
Full Member
Posts: 162
Joined: Fri Jan 25, 2013 3:02 pm

Training schedule for this week. Input appreciated!

Post by BURN7 » Mon May 20, 2013 9:41 am

So our first round of states will be Friday and Saturday.  She will run the 1,600 on Friday and the 3,200 and 4 X 400 on Saturday.  We are putting the 800 to bed after her 2:10.98.  After this weekend she will have the same exact schedule the following week and will probably just run the 1,600 at the State Meet of Champions on Wed. June 5.

She does have a great miler to compete against this Friday as her opponent has run 4:52 this season.  I do not want to enter the meet down playing the field but I do want to get a quality workout in to help prep her for the 3,200 and maintain the 1,600 work.  She ran hard on Saturday 800  the 4 X 400 on the same day and I gave her OFF yesterday (Sunday) as he had not had a day off in about 2 weeks.  She usually does her long run on Sunday so I have 2 options.  Let me know what you think: option 1 allows 3 days to recover but the 1 day is a long run at a good clip, option 2 allows 2 days to recover but long run is before the hard track day.

Option 1:
Sunday - Off
Monday - 3 X 1,000 @ CV 3 X 800 @ 3,200 pace, 3 X 400 @ 1,600 pace.  Recovery between TBD.  OR 3 X 1,000 @ CV followed by 2 X 1,000 @ 3,200 200 jog 400 @ 1,600.  5 minutes between sets.
Tuesday - Long Run of 8 miles at 7:50.  Since she had off on Sunday she will make up the long run.
Wed. - Real easy 6 miles at 8:30ish.
Thursday - Pre-Meet
Friday - 1,600
Saturday - 3,200, 4 X 400.

Option 2:
Sunday - Off
Monday- Long Run of 8 miles at 7:50.  Since she had off on Sunday she will make up the long run.
Monday - 3 X 1,000 @ CV 3 X 800 @ 3,200 pace, 3 X 400 @ 1,600 pace.  Recovery between TBD.  OR 3 X 1,000 @ CV followed by 2 X 1,000 @ 3,200 200 jog 400 @ 1,600.  5 minutes between sets.
Wed. - Real easy 6 miles at 8:30ish.
Thursday - Pre-Meet
Friday - 1,600
Saturday - 3,200, 4 X 400.

Lastly what are your thoughts on Tempo runs when peaking and running 3,200's?  She will run 2 more 3,200 races do you think that satisfies the tempo component?  I rather do CV during the 1 day a week I have to train.

Jeff_D
Newbie
Newbie
Posts: 20
Joined: Mon Apr 16, 2012 8:48 pm

Re: Training schedule for this week. Input appreciated!

Post by Jeff_D » Mon May 20, 2013 10:54 am

Why the day off? I think she would probably be more 'recovered' with a 3-4 mile slow run than no running at all.

Also, if she ran the 800 and 4 x 4 last weekend and is racing the 1600, 3200 and 4 x 4 this weekend and then again this coming weekend I don't think you want to push it so hard on tuesday. Probably better just to do the CV work and less volume of faster running.

Otherwise, looks good to me! Good luck!

BURN7
Full Member
Full Member
Posts: 162
Joined: Fri Jan 25, 2013 3:02 pm

Re: Training schedule for this week. Input appreciated!

Post by BURN7 » Mon May 20, 2013 10:59 am

Mentally the day off helps her.

Post Reply