As a masters track squad we have set ourselves our first competition target of the Pan Pacs in November this year. We have just completed our first training block and moved into our General Prep work for the next 6 weeks. The first block of 5-6 weeks was what I call “general conditioning work ” preparing us for actual training after a 5-6 week break.
Its the first time for sometime that we have a substantial lead in time going into a major event allowing us to cycle through the different training phases.
We are definitely in better shape than the same time last year by how much is hard to say but I would guess 10-15% up on the previous baseline. We are already running multiply 145m at 400m race pace. This goes towards my strong belief of not chasing speed later in the year. No, we are not running flat out but we have already dialled in our 400m race pace over 145m. We will now work on extending that distance and maintaining the speed. Mike, our 800m runner, ran a 2:55 1000m the other night for the first one of the year. His target was 3:10.
Note: The reason we use 145m not 150m is that we have a specific marks on our track at 145m. It just makes it easier.
We are still on our three days a week cycle Tuesday, Friday and Sunday.
A sample of this weeks training below.
1×3 x 200m @ 28.5, 3 mins rest and 1 x 2 x 200m 28.5, 3 mins rest. 10mins in between sets
800m athlete – 1 x 500m @1:22secs
3 x 145 @ 19.1 -19.5sec, 3mins rest (12 mins between sets)
400m Runners – 1 x 500 @ 1:22sec
800m runners – 1×1000 @ 2:55
Sunday – Hills (125m, 4% grade)
1 x 7 @ 19.5sec, 3mins + 30secs per run.