more running advice...

outland1985

Hi all, I've been doing 5/10k and a half marathon this year just for general fitness.(male 37) and weight loss.

Yesterday I competed in the timed mile event in santry featuring Sonia O Sullivan, was my first time at a track event. I really enjoyed it and was happy with my time.

Got me thinking id prefer the shorter distances over the LSR as I'm trying to incorporate weights into my training. And these events give me a goal to train for.

I know these events are finished for the year and probably start back in the spring, but id love to train over the winter to enter some of the graded meets in 200m up to 3000m

First of all is it advisable to cross train over those distances or should I have a certain distance like 400m to focus on and if so what sort of basic training plan could I do 3 times a week. I also am trying to incorporate some weights. In there

Earlier in the year I was training for the half but since then aim just aimlessly running 3 times a week with no goal, think these shorter distances suit me

Any advice or info on graded meets appreciate
Thanks

dna_leri

First advise here is usually to "join a club".
You will need to be a club member to enter the graded meets next summer anyway.
The indoor season will start Dec/Jan and sometimes there are 1-2 "graded meets" there. Club members can also enter provincial championships which include masters events for over 35s - there is usually a broad range of abilities there. With a 2nd indoor venue coming on stream soon in Dublin area there may be more events than previously available at the Athlone indoor track.
The range 200m to 300m is probably a bit too wide to train for effectively, although 400m to 3000m is possible.
I guess the problem is that you do not know your best event yet and will not know until you try a few. I would suggest to train for 800m and then try out over other distances as events allow.
800m requires a unique blend of speed and endurance. If you were only training 3 times a week, you might do something like this during base build for 6-8 weeks:
1. Long Easy run, building up to 10 miles;
2. 5-6 mi Easy run + 8-10 hills sprints, transitioning to flat sprints up to 6x100m with long recovery;
3. Warm-up followed by workout of 12x200m w/ 200m jog or 15-20 min steady run or 20 min alternating 2 min hard and 2 min steady.
Weight training would complement this and another easy run would help endurance.
A good club coach will help you set a program that suits your needs. Also training with a group will be a benefit also.

outland1985

dna_leri wrote: »

First advise here is usually to "join a club".
You will need to be a club member to enter the graded meets next summer anyway.
The indoor season will start Dec/Jan and sometimes there are 1-2 "graded meets" there. Club members can also enter provincial championships which include masters events for over 35s - there is usually a broad range of abilities there. With a 2nd indoor venue coming on stream soon in Dublin area there may be more events than previously available at the Athlone indoor track.
The range 200m to 300m is probably a bit too wide to train for effectively, although 400m to 3000m is possible.
I guess the problem is that you do not know your best event yet and will not know until you try a few. I would suggest to train for 800m and then try out over other distances as events allow.
800m requires a unique blend of speed and endurance. If you were only training 3 times a week, you might do something like this during base build for 6-8 weeks:
1. Long Easy run, building up to 10 miles;
2. 5-6 mi Easy run + 8-10 hills sprints, transitioning to flat sprints up to 6x100m with long recovery;
3. Warm-up followed by workout of 12x200m w/ 200m jog or 15-20 min steady run or 20 min alternating 2 min hard and 2 min steady.
Weight training would complement this and another easy run would help endurance.
A good club coach will help you set a program that suits your needs. Also training with a group will be a benefit also.

Cheers lots of great info there, will definitely join a club to be able to do the graded meets. Like the look of that training plan will give me some focus for the next 8 weeks

IvoryTower

if you have a club nearby and would be willing to join them give them a call and chat to them, if you join you'll be given a training plan and will have people to run with if you choose to. possible access to a track as well.

outland1985

Ok first session done 8*200 with a 2 min recovery, went out too fast in first one 35'. Manged to keep the next 7 under 40'.

Still looking into a club, but works a bit mad at the min.

Seen the alsaa 1 mile and 3k runs are coming up so think ill used them as a bench mark to see what distance suits best.

Did my for mile last week 6.36, felt I could have gone faster but wasn't sure if pace early on