Run-Down Forums

[taake]

Mon:10min easy+8*80m strides
t:8*80m sprint+leg strength 5 min recovery
w:10 min easy+8*80m strides
t:tempo: 7X300m. 1-2 min rec. around 55 sec
f:15min easy+8*80strides
s:6-8X40m sprint. 5 min recovery+leg strenght
s:7X100m hill runs fast. Walk back recovery

m:15 min easy+strides
t:7x60m. 5 min recovery + leg strength
w:15 min easy+strides
t:tempo: 10X200m 2 min rec.
f:6-8*40m+leg strength
s:15 min easy+strides
s:3*300m fast. 95 % 10 min rec.

PB 800m 1.58
400m 51
200. 24 low
Trained 7 years. good base. age: 24

[Dan]

The overall mix looks pretty good to me. Given your 800m ability, I would probably up the aerobic volume on your non-workout days. 10-15 minutes is barely enough to get the blood flowing. You should be able to easily handle 20-30 minute tempo runs, being a sub-2:00 runner. I think that'll help you get more out of your long intervals. Right now, it's pretty low volume.

Dan
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