| Author |
Message |
|
| mudlark |
 Posted: Thu Jan 18, 2007 12:13 am Post subject: 3km distance training |
 |
|
|
Joined: 26 Jun 2006
Posts: 6
Location: Australia - VIC
|
I have a 16 yr old male who runs a 4'10 1500/2'02 800 and 1 9'10 3km. He ran the 9'10 early in the season but has not responded to the training since and infact has seen his 3km time go backwards. I suspect we have concentrated too much on improving his leg speed at the expense of long (800-1km) repetiton work.
His target is to get down to an 8'50 3km which means he needs to get his 1500m down to 4'00 and his 800 needs to be under 2'00.
Any suggestions? |
|
|
| Back to top |
  |
| gtrain |
| Posted: Thu Jan 18, 2007 3:15 am Post subject: |
|
|
|
Joined: 21 Aug 2006
Posts: 57
Location: Australia - VIC
|
| I think you're right when you mention too much focus on long repetitions. Your boys may simply have had too many reps and lost some of the endurance. However, with the longer rep work, he will become stronger and during xc season when he starts to put the miles back in the legs, he should be fine. For the moment, you might want to try and interdisperse some longer less intense runs just to allow him to freshen up somewhat. |
|
|
| Back to top |
|
| mudlark |
| Posted: Thu Jan 18, 2007 5:01 am Post subject: 3km training |
|
|
|
Joined: 26 Jun 2006
Posts: 6
Location: Australia - VIC
|
| Thanks for that Gtrain. makes good sense. |
|
|
| Back to top |
|
| sherwood |
| Posted: Thu Jan 18, 2007 7:16 am Post subject: vV02....tlimvV02 |
|
|
|
Joined: 17 Jan 2007
Posts: 27
Location: UK - Nottinghamshire
|
Hi mudlark,
I'm not privy to knowing the training schedule you are using and the details of the training in macros and micros but I would suggest testing the athlete for vV02 on a regular basis. This is a great indicator of performance and of how an athlete is reacting to the training programme.
Simply have the athlete run as hard as they can on a track for 6 minutes and repeat 48 hours later. Calculate vV02 max in metres per second and use this as a basis for tlimvV02 max improvement by introducing 1 lactate threshold session and a vV02 session into the micro cycle.
In a 4 week trial carried out by Veronique Billat www.billatt.net athletes vV02 max improved by 3% and running economy by 6%.
Further research by billat and garcin suggests bursts of speed at vV02 produce greater improvements than sustained running.
Try running 5 x 900 with 3min rec. 150m @ 100% vV02; 150m @50% vV02 max; 150m @ 100% vV02; or roughly 30 seconds at 100% followed by 30 seconds at 50% vV02 max over your chosen distance.
Billat recommends this type of training from the start of a programme and progressing upto 3 min runs at vV02 max in the weeks proir to competition.
Hope this helps
Sherwood
UKA coach |
|
|
| Back to top |
|
| mudlark |
| Posted: Fri Feb 09, 2007 12:32 am Post subject: 3km Training |
|
|
|
Joined: 26 Jun 2006
Posts: 6
Location: Australia - VIC
|
| Thanks Sherwood- sorry for the slow response. What you say makes good sense as well. Have tried what you have suggested and he seems to have come back to close to PB speed- got a bronze at his state champs on the weekend. Aim is still to get him down under 9min (current PB is 9'10). Will keep you posted. Thanks again for the advice. |
|
|
| Back to top |
|
| Coach Barr |
| Posted: Fri Feb 09, 2007 1:11 am Post subject: speed and more speed |
|
|
|
Joined: 14 Dec 2006
Posts: 94
Location: USA - California
|
| Hello all good advice. One other question is when you say speed, what energy system did you try and train? |
|
|
| Back to top |
 |
| sherwood |
| Posted: Tue Feb 20, 2007 12:20 pm Post subject: |
|
|
|
Joined: 17 Jan 2007
Posts: 27
Location: UK - Nottinghamshire
|
Hi mudlark,
The key to improvement is to take full advantage of the 'quality ' sessions and maximise the training effect.
Keep to the vV02 max and an LT session and things will come good!
No problem if you need any more help!
coachsherwood |
|
|
| Back to top |
|
| mudlark |
| Posted: Tue Feb 27, 2007 3:09 am Post subject: 3km distance |
|
|
|
Joined: 26 Jun 2006
Posts: 6
Location: Australia - VIC
|
Sorry for the slow response Coach Barr. Yeah- i probably concetrated too much on Lactic Tolerance B in an effort to get his legs moving. Thnaks also Sherwood for your advice. Things are looking up- repeated a session the other day ( 4 x800 with 10min rec) and was able to back up each rep at 2'16 pace with the ast one 2'11. A month agao he had struggled with 2'17, 2'19, 2'20, 2'21.
He feels like he's coming back fresher- really enjoyed the 900 session suggested by Sherwood. He's having another go tonight with slightly longer reps (30sec).
Thanks again
Mudlark |
|
|
| Back to top |
|
| gtrain |
| Posted: Thu Mar 29, 2007 5:57 am Post subject: Can't do 3km forever |
|
|
|
Joined: 21 Aug 2006
Posts: 57
Location: Australia - VIC
|
On a sidenote (and thinking ahead somewhat) a 16 yo should really be more focused on 5-8km cross country or strength through longer distances for 800m-1500m. I know this may seem weird, but 3km isn't a competitive distance for senior male athletes.
I've seen many 17-19 yo boys (usually footballers) turn up to training wanting to improve their 3km time. Nothing wrong with running 3km, but for long term athletes, there needs to be a choice made. Do l go down and improve my speed to 800 and 1500 or pick up the endurance and run 5-8-10-whatever?
Might be worth keeping this in mind. Does my athlete have the speed to be a middle distance winner? Can they sustain 2.50 - 3.10 min per km or better for 10km? Eventually a choice will have to be made. |
|
|
| Back to top |
|
|
|
