Its the start of a new season and after 5 weeks off we are back into training so I thought I would put out an update of what we have done so far.
The current weekly program looks something like this: Focusing on the 400m and 800m.
Tuesday – longer track work also A.K.A endurance day.
Friday – shorter track work A.K.A speed day
Sunday – Hills
Total weekly meters approximately 3500-4000. Our 800m runner may also do a longer run on a Thursday 5-10km.
With our target first race not until October this year we have plenty of time to prepare and ease back into things and train all the appropriate energy systems and refine what we did last year. Coming off the back of a great season with lots of medals and PB’s, this years plan will be more of the same with only minor adjustments to the current program.
As per our current training philosophy we use a concurrent training system with a short to long bias. Meaning we start of with shorter runs building up our speed early the letting the distance out. I like to get everyone up to a relative good level of speed early so we aren’t chasing speed later later in the year.
As an example the last 3 weeks have look something like this on the Tuesday track session.
2 x 3 x 145 @ 75% with 2 mins rest.
2 x 3 x 145 @ 80% with 2 mins rest
1 x 6 145 @ 85% 2mins + 30sec rest
We slightly increase the speed each week keep the rest the same. This builds the speed slowly and starts to build endurance as the rest remains the same. It also gives the athletes a good measure of how they are improving each week as they have a direct comparison to the previous week. Once we can handle these session at our approximate 400m race pace we increase the distance.