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Transfering from cross country training to track training for 100/3000

  • 15-03-2011 8:50pm
    #1
    forestgump123
    Closed Accounts Posts: 8 ✭


    Hi everyone, I was just wondering what type of training change is undertaken from x-country trainning to track training from March onwards. Obviously there is allot of base already there from throughout the winter, but what specific sessions would you suggest that introduces speed without sacrficing the speed endurance (that you need for 3k etc)..

    If you are looking to peak around May/June time then would you suggest to start off your 400/800reps at 3k pace roughly then increase the pace gradually each week (say to mile/1500 pace).


Comments

  • #2
    YFlyer
    Registered Users, Registered Users 2 Posts: 9,717 ✭✭✭YFlyer


    800reps at mile race pace! You'll burn out man. Go from 5K race pace down to 3K race pace for those type of reps.


  • #3
    Getonwithit
    Registered Users, Registered Users 2 Posts: 210 ✭✭Getonwithit


    Basic principles
    Pick the ones that suit you as a runner

    - Reduce mileage, you suggest your base is secure? Not big reduction but maybe 10% at least.
    - Pick a time you want to run for your 3k, and train at that pace so 200m intervals, 10x200m at ___ -___ seconds, 200m jog recovery.
    8 x 300m, 200,200, 6x400, 200 200.
    - Hills to build up speed in the legs, also helps you work on your form.
    - Few strides after easy, long runs in order to improve stride efficency, keep fast twitched fibres fired.

    Hope that helps


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