The training session warm-ups, weight room sessions and cool-downs should be the same as in the pre-competitive season sessions
DAY 1
Sets of 5, 4 and 3 200X100's with a five minute walk/jog recovery between sets. During the walk/jog recovery between sets, do a couple of fast leg/quick leg drills moving your leg through the full range of motion. This will help to keep the legs from getting stiff during the recovery. The pace of the 200's should be slightly faster than your 800 race pace. The 100 jog recoveries should not take longer than 45 seconds. The intent is to get the body working above the LT (lactate threshold), so this is a pretty high intensity session. If you are feeling good on the last two reps in each set, then the 200 speed is too slow. To work on running speed, on alternate weeks, do the Dick Moss/John Smith 400 m rhythm workout. In this you run 100 and jog 50. For the details: www.coachr.org/400rhytm.htm
This should be immediately followed by an easy 10 minute jog. Immediately means just that and not 2 or 3 minutes later.
A weight room session.
DAY 2
Starts---6X40 "falling" starts--concentrating on leaning from the ankles, accelerating while dorsiflexed and using explosive arm action at the start
6X100 at max speed with full recovery
DAY 3
4 or 5 200's or 300's at max speed with full recovery--at least 5 minutes--between.
A weight room session
DAY 4
A 15 to 20 minute relatively easy run with a 3 to 4 minute segment in it where you run at your 1500/mile race pace.
DAY 5
300 run exactly like the 1st 300 in an 800 race. Each week start in a different lane and break for the pole by aiming for the start of the curve at 200m.
DAY 6
Race day or time trial. Immediately before you start, run 80 to 100m from your stating position exactly as you plan to start your race.
DAY 7
20 - 25 minutes easy---in the 75 to 80% effort range.
NOTE: This, as with all of the training sessions that I write, is to serve as a guide. Not all athletes respond the same way to a specific work-out. Experiment with different work-outs.
