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Post by JB on Mar 17, 2004 12:21:53 GMT 1
the link below will take you to page outlining one of jan zelezny's old training regimes. He puts a lot of work into fartleks which are 5k ish runs during which you vary your speed from slow jog / walk to sprint. he does , or did, 20k of these a week at some times. although i dont doubt there a good tool does anyone out there have a set speed change pattern for a fartlek i.e. 5 min jog 1 min sprint, 1 min walk 1 min double time etc etc? or do you just make it up as you go along ? javuk.150m.com/zelyear.html |
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Post by Lovett on Mar 17, 2004 12:34:19 GMT 1
At this time of the year you dont really need to do those kind of runs, you dont really need to go over 60m as it's coming to the season and you wanna be fast and powerful on the runway. Those kind of runs are for in the winter to improve conditioning and to get you fit for whats coming ahead.
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Post by sam on Mar 17, 2004 12:36:47 GMT 1
excellent link will be added to the website in the resources section today Sam  |
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Post by Administrator on Mar 17, 2004 16:42:16 GMT 1
I agree, this is not something that you'd do in the approach to the start of the season.
However, the idea of Fartlek training is that it isn't measured. There's no set routine or pattern (1min walk, 2 mins jog, 20s sprint ec.)
The idea is to go for it when you feel like it and relax when you feel like it. Generally this may be dictated more by the terrain than anything else. For example, if you approach a short hill, it works to sprint up it at full power and then realx at the top.
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Post by SCater on Mar 17, 2004 17:50:10 GMT 1
with my group i use the track:
50m jog
50m stride (about 60% pace)
50m Sprint
50m jog
50m stride
50m sprint
etc...until they have done 4 of each then we go do a sand pit relay, which is always fun. ;D
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Post by tomd on Mar 17, 2004 20:18:47 GMT 1
My top speed endurance session is as follows (all with 100m recovery and is continous):
Start with:4x100, 1x200, 1x300, 1x400
2weeks later:4x100, 2x200, 1x300, 1x400
2weeks later;4x100, 3x200, 1x300, 1x400
2weeks later; 4x100, 3x200, 2x300, 1x400
2weeks later; 4x100, 4x200, 2x300, 1x400
2weeks later; 4x100, 4x200, 2x300, 2x400
2weeks later; 4x100, 4x200, 3x200, 2x400
Basically this your 3 months or conditioning work which takes you into about Jan. Then I would switch to 6x150 (walk back recovery), 5mins rest then 2x5x50 for about 6 weeks. By now your into about March and your into the sprinting sider of life.
Quite simple, quite hard and seems to work for me
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Post by sam on Mar 19, 2004 11:23:39 GMT 1
oh my god tom  i didn't even do that much when i was training with a sprints coach my sessions were 150m walkback 125m walkback 100m walkback 75m this set x 2 then into the warm-up area for negative recovery circuits 25secs on each excercise 20 secs rest bent knee sit-ups press-ups squats dips step-ups sit-ups with feet high up on a box jumps over a bench (side to side) this set x 3 all this was going well then i tore my hamstring when i was 25m into a 100m  but it is ok now ;D |
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Post by tomd on Mar 19, 2004 18:21:30 GMT 1
All the session is done at about 60 - 70%, so its not balls out from the off. Yep it is ballbreaking, but I can gaurentee you will be fitter than ever before. Oh and you may want to rest a day after doing it U unless your name is Paula Radcliffe of course).
And as for working with a sprints coach - just confirms my suspicsions - they are all a bunch of primo pansies!!
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but it is ok now ;D