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graeme Varsity
Joined: 04 Aug 2001 Posts: 451 Location: Victoria, BC, Canada
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Posted: Sun Jul 29, 2001 7:04 pm Post subject: |
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I am 14 years old and until today I havn't done any training at all. I am trying to lower my 1500m time from my current PB (5:04)
I did the 12x400m at date pace with 4 sets etc.... like you suggest on your site for my first day of training.. but how often should I do this? When do I do the 1200m time trial and the 4x800 reps? I am willing to spend a lot of time training, but I don't want to over do it.
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Dan Chief Pontificator
Joined: 22 Mar 1999 Posts: 9334 Location: Salem, OR
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Posted: Mon Jul 30, 2001 6:11 am Post subject: |
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Given your age, alleged lack of training, current PR, and ability to handle a pretty darn tough workout, it sounds like you have quite a bit of room for improvement.
What pace were you able to do the 12x400 workout at? That workout should be done at most once a week and at minimum once a month (if you're going to incorporate it into your training in the first place, do it 3-4 times or more during the season to make it worthwhile). The 1200 time trial is a periodic thing to check your progress heading into competition phases. That should be done roughly twice in a season. The 4x800's would be done with about the same frequency as the 12x400.
The general rule is 2-3 actual workouts a week (when racing, that number would be 1-2 workouts), with one of them being your primary hard workout and the others usually a bit lower intensity/volume. Don't try to fit every hard workout into the same week... Sounds like you've already considered the potential downside to that.
Dan |
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graeme Varsity
Joined: 04 Aug 2001 Posts: 451 Location: Victoria, BC, Canada
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Posted: Mon Jul 30, 2001 11:22 am Post subject: |
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I did the 12x400 at an average of 1:17, all of my laps were within a few seconds of that.
If the 12x400 and 4x800 workouts should be done at a max of once per week, would it be ok to do them in the same week? For example, could I do the 12x400 on Monday, then do the 8x400 on Thursday?
And one more thing, If I want to do 3 workouts a week, and I should only do the 1200 time trial twice a season what else can I do? Test my 1500m time? More reps? Long run?
Thanks again Dan |
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graeme Varsity
Joined: 04 Aug 2001 Posts: 451 Location: Victoria, BC, Canada
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Posted: Mon Jul 30, 2001 11:26 am Post subject: |
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Hmmm... after reading your message again I notice that you said I shouldn't do 2 high intensity workouts in one week. So I guess I shouldn't do the 12x400 and 4x800 in the same week? |
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Dan Chief Pontificator
Joined: 22 Mar 1999 Posts: 9334 Location: Salem, OR
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Posted: Mon Jul 30, 2001 2:34 pm Post subject: |
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Doing both of those the same week would be on the high side. I suppose that could be done if it was early in the season and geared toward volume more than intensity. Otherwise, you'd be better off going for a mix of one good interval workout and either shorter intervals or longer tempo work, plus a race most weeks for your 3rd "workout."
Dan |
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graeme Varsity
Joined: 04 Aug 2001 Posts: 451 Location: Victoria, BC, Canada
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Posted: Mon Jul 30, 2001 3:01 pm Post subject: |
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ok, thanks |
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