Last nights session got off to a flying start with the first run well below the target times and the boys were always going to pay at the back end of the session.
We have been building on our distance and slightly increasing our speed each week until we can hit our times comfortably at the new distance. A typical short to long type program with the occasional longer run at the end of session. This type of training is not suitable to everyone however I am a firm believer in not chasing speed just later in the year before competition. Endurance is fairly easy to gain, its just about grinding out some hard sessions but you can never have enough speed. For a 400m and an 800m runner finding your race speed over a shorter distance and letting the distance out slowly applies the progressive loading theory. We are never too far off our actual race pace and I would think we could already run 65-75% of race distance at race speed if we had too. Another tough week of training as we approach the middle of our General Preparation phase. Everyone finished off on a high at the end of last week with a great session of Friday. 5x 145m off 3mins with reducing rests by 15sec between each run. 1 x 500 for 800 m runner 5sec under target. 1x 300 for 400m runner 3 sec under target. Sunday we were back on the hills for 2 x 4 with 4mins rest. Slightly faster this week with the boys running the bottom end of the range for every run. This wasn’t such a good idea when Tuesday night came around.
3 x 2 x 200m @85% off 3mins/6mins. Boom
800m runners 1 x 600m @ 85% A picture tells the story. Nothing more to be said. 🙂