He’s probably got enough speed to step up to 1500-5000, but you’re right sub 50 would be good for the 800.
Thanks Sharmer, not sure if he would step up that far in distance 
We are part way through the second week. Thoughts on the 2nd week
Athlete said part way through Tuesday’s session (which was 350-300-250-200-150-100-50-40-30) was I was in a p—ed off mood when I wrote this program. He only did a 1/4 of the weights as he was struggling in the weights warm up
We have modified a couple of session, based on fatigue (last week we did Saturday and Sunday session in one day)
I am happy with how it is going, we pretty much are just getting through the sessions - we are not timing. We will know more when we do testing session in Week 6
Just looking at the 2nd block of 6 weeks. In essence it is going to be the same as the current 6 weeks, except for some changes in the hills sessions.
My current thinking is that the following sessions will be based on the final 50m of the 400 (as per KK threads)
Based on a target aim of 50 sec (this could change after rest and test week) to be something like this
Week 1 5x200 - Target Time: 27; 200 jog recovery
Week 2 350, 300, 250, 200, 150, 100, 60, 50, 40, 30 - Target Time 49, 42, 35, 28, 21, 14, 7, 5.6, 4.2sec; (slow walk recovery - smae distance as next run)
Week 3 2x5x100 runthroughs - Target Time 13 seconds; walk back/reps, 5-8 minutes/sets
Week 4 + 5 3(2x60m Skip, 2x80m Sprint Buildups, 2x80m Sled Pull) - Target Time N/A
Week 6 Field Testing
How do you work out what your target time should be. I generally use Frank Dicks target charts as a guide to calculate times - it gives me enough feedback to make it useful.
If the athlete looks to be in 54-55 sec shape - so runs 40 for 300, would you change target time to say 7.5 sec for last 50?
In the middle of the rest and test week of the 1 block and the athlete is looking at 55 shape off that work.
I am thinking of using 7 sec per 50m in his sessions, which is guess is around 52 shape.
The athlete is heading off for a 2 week work experience in another state, so his training will most likely be limited, so won’t plan any sessions but will tell him to fit a couple of runs in every week if he can.
the 55 is way off the 50 you were aiming for.
What happened?
Hi Pindaman
I was hoping that he might go slightly faster, closer to his pb of 53. The next 6-8 weeks of training I will hope to see improvement as the first block of training was more about doing rather then times, so some of the runs were slower then I would like.
We are a long way away from competition, about 5 months to the first competition I want to him okay in and then another 3 months to the main competition cycle, so hoping the cumulative effect of the training will get him down to 50.
Last nights session was
5 x 200 in 29 with 2 minutes recovery followed by weights
The athlete was metres pass the finish line after 29 seconds (we had a gymboss going). Athlete controlled is timing brilliantly with the last 2 reps doing what we wanted to do. Happy with the session, as was athlete.
1a. Clean High Pull (reset start each rep) 3 x 3
1b. Box Jumps 2 x 3
1c. Squat Stretch 3 x 20 sec
2a. Bridge Lifts 2 x 8
2b. Bench Press 2 x 5
2c. Crawling - Lateral 2 x 15 sec each direction
3a. Split Squat - Rear leg up 2 x 6 each leg
3b. Torsonator Row 2 x 15 sec each side
3c. Good Morning 2 x 6
4a. Heavy Bag Boxing 6 x 30 seconds, 1 minute rest
This weeks main session he did the following
350 - 51.6 (52.5), 300m slow walk rec
300 - 44.5 (45.0), 250m slow walk rec
250 - 35.3 (37.5), you get the picture on recovery
200 - 29.2 (30.0)
150 - 21.2 (22.5)
100 - 13.8 (15.0)
60 - 8.4 (9.0)
50 - 7.5 (7.5)
40 - 6.3 (6.0)
30 - 4.8 (4.5)
The athlete said he felt good, I cannot confirm as I was in transit from interstate.
This is the first session he has managed to follow time provisions. Historically he has done the first rep too fast and blows up.
The athlete is off for 2 weeks, as he has work experience interstate for his university studies - so our aim for this period is just try and do a couple of runs a week
He trained normally during the week, but I dropped his planned hill session to run a 400 to help an athlete who is off to world Juniors.
It was 7 degrees celsius (44 degrees F) with 2-3 m/s winds and we had around 9 mm that morning. The first 250 was pretty much wind assisted and he went through in 26.5ish, whilst looking over his shoulder to make sure the athlete was close enough - because of this he wasn’t running very well from a rhythm point of view. The last 110-120 was tough, both athletes could only hang on.
Would have loved him to have run faster, but extremely proud that he pace this young lady in his first attempt of pacing just to help the athlete.
My athlete run 55.86, and the athlete he was pacing run 56.11. It was the fastest time she has run in her home town ever, 2 weeks ago she run 54.54.
Back into training after the athlete spent 8 days out of the state for work experience. He pretty much did a fartlek/tempo based session every 2nd day whilst away
First session back he did
2 (60m Skip, 80m Sprint, 80m Sled Sprint); 4 minutes rest
This week we are resting and testing, and moving into a first 200 based speed for 4 weeks.
After that hoping to have a 2 week phase of competition time trials. Any idea of distances that could be good to put him over?
Haven’t posted for a while. We finished our 2nd 6 block of GPP, and testing showed a little improvement. I would have liked to have seen greater improvement so disappointed with it.
My thought on this is the athlete just haven’t done speed work, so I will keep flowing with the next block which is more front end speed for four weeks.
Think we my have found out why the athlete didn’t improve as much in his testing as I expected. Athlete has had heavy cold last 8-9 days, his family has had it, so really just managing at the moment.
Today managed to do a full training session on learning plyo’s with a coach, so fingers crossed we have got on top of it.
This week we have just started a two week period of time trial/competition cycle.
Planned Sessions are
Tuesday - 150m out of block plus easy weights
Thursday - Easy Weights
Sunday -300m out of blocks
Tuesday - 300m out of blocks plus easy weights
Thursday - Easy Weights
Sunday - 500 or 600m for fun
Athlete is going away for 3 days so will miss the second Tuesday and Thursday session.
The 150m out of blocks is only the 2nd time he has had blocks out this season, and the first time I have timed his 150 from blocks.
Previous 150 (timed from first step) was 18.4 (21 July) and he ran 17.9
All times are hand timed.
I had another coach do a plyo session with him, and things that I tell them was reinforced by this coach - so great learning experience for him.
Sunday’s time trial will tell me more, fingers crossed he goes 37 point
Squad has just finished a 2 week block of training competitions and rest.
150m he ran 17.9 out of blocks (he has previously 17.9 off first step)
60m ran 7.8 out of blocks
300m was ordinary, but he stuffed up his block start and panicked.
Tonight we started back into 6 week GPP phase
Tonight he did
5 x 200m, with 200m jog recovery (2.05-2.15 minutes)
Times was as follows
R1 - 28.3
R2 - 28.3
R3 - 28.8
R4 - 32.2
R5 - 28.9
Target times was 27-28 sec, expecting 28s (working on 7 sec for last 50 of 400)
Next week he has 350-300-250-200-150-100-60-50-40-30 using similar target time
DMA,
I hope the people you are working with have some idea about how fortunate they are to have someone like you over seeing their training and taking the time and energy to keep tabs on their performance.
I think they do, they know I worry about them and I am interested in their schooling, work, social life, and general well being.
Last nights session plan was 350-300-250-200-150-100-50-40-30 with pace being 49-42-35-28-21-14 (7 sec per 50m)
He turned up to training looking tired, due to being over stressed and burning the candle because of University committments.
I gave the athlete the chance to pull the plug, but he wanted to start and see how he went. Anyway this is what he did
350 - 48.6
315 - 44.2
250 - 38.5 (I told him to stop after the 200 at this point)
200 - 33.9
Our gym session followed and he did the warm up and a couple of sets of bench presses.
Last Saturday he had a local cross country race and managed to come 4th in an ordinary field, this weekend he has a club cross country relay of 3 x 1 mile legs on a tough road course.
DMA
do you do much active regeneration with your group?
The training you have posted seems like the quality is quite good and consistent as well.
Hi Ange
The squad has a book that I set up that has foam rolling programs, static stretch programs, and active stretch (AIS) programs. It also has protocols for cold, contrast, and other mediums. They also do 1 or 2 tempo based sessions.
To be honest, I don’t think they do enough of it and it is something I am trying to get them to do more of - I am just not sure how to unless I supervise. If I have to supervise it means something has to be dropped in training.
I think all you can do is keep after them and your advice will reach someone and then others will follow. Regeneration is the least interesting part of the training routine until you realize or experience the benefits.
I am routinely amazed at the role water plays in my own recovery. As well as improved nutrition and some of the other obvious things I always did as an athlete.
You sound very organized.
How many people are in your group?