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Just some sessions i have been using lately with my squad
800m specialist athletes (Female Target 2:08)
We are in early pre-comp
Mon
Week 1 to 3 - 8 x 300m rest 3min (current estimated 800m pace) progressing toward 2min rests at the same pace.
This session is being done 3 weeks out of 4.
Week 4 - 8 x 200m rest 3min (at about 600m goal race pace)
Tue
Gym and an easy 30min run.
Gym is a mixture of abs/back and strength maintenance - low volume - high load.
Wed
Week 1 - 8 x 400m at estimated current race pace rests were 2min and are progressing toward 1min at the same running pace.
Week 2 - 5 x 600m rest 3min at estimated current 1500m race pace - progress will be made toward a 2min rest or shorter.
Week 2 - 5 x 600m rest 3min at estimated current 1500m race pace - progress will be made toward a 2min rest or shorter.
Thu
Warmup 10min then solid 25min then warmdown. Progress is being made toward the solid run being 30min
Fri - Rest - Recovery
Sat
Hills
Week 1 - Short Hills 8 x 30 second hills up a slight slope rest between 3min
Week 2 - Longer Hills 4 x 80s hills - rest between 8min
Sun
Long Run
75min to 90min
These sessions will stay similar for 8 weeks and then progress toward having less total volume of reps and longer rests.
eg.
6 x 300m rest 4min
4 x 300m rest 8min
6 x 200m rest 3min
6 x 400m rest 2min
5 x 400m rest 5min
4 x 600m rest 5min
and some faster shorter reps at 400m pace.
regards
Steve Bennett
www.oztrack.com
www.oztrack.com
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