Love2Run

March 29, 2024

Recent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesEva Splaine's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth ViewYear View
JanFebMarAprMayJunJulAugSepOctNovDec
201820192020202120222023
15% off for Fast Running Blog members at St. George Running Center!

Member Since:

Jan 15, 2018

Gender:

Female

Goal Type:

Other

Personal:

Attended Japanese high school and finished in March 2020. Was very lucky to be able to be a member of a very good team of runners at my high school, even though I was injured most of the time and was not able to be much of a contributor. Am currently doing an Engineering internship at a large manufacturer of Automotive transmissions, etc. It is really exciting. In spring of 2021, if COVID-19 has subsided, I am planning to serve an LDS mission, after which I plan to go to college and study Engineering.

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Total Distance
4.00

Same workout again.

1 mile warm up.

2 miles in 12:43 (was able to run it a little faster again today).  I think that is going to be the limit without having to change gears.  

1 mile cool down.

Did some rope skipping later.

I have really been thinking about how to train for running the 800m and 1500m.  None of the three of us really knows what to do.  We have not been getting much guidance from our coaches.  We are under the direction of the sprinting coaches, but they just tell us to go for a long run.  It seems to me that since 1500m is the longest we will be running, doing long distance runs is not going to be that helpful.  It seems to me that we need to be doing more fast stuff.  

 

Comments
From Sarah! on Thu, Feb 28, 2019 at 22:06:11 from 96.60.205.222

I would think it’s more beneficial to have a couple faster workouts a week than to just do distance runs.

Oooh buckle up I’m about to shed some knowledge ;)

HOW TO PREVENT INJURIES THROUGH FITNESS TRAINING (as learned in my classes and running under two different coaches/programs- high school and collegiate -for a grand total of 7 years)

Firstly, follow periodization, which includes a transitional stage. This is the off-season. Get away from the sport, so cross-train or just take off. This lasts a couple weeks and gives your body time to recover and relax, which also gives you the best chance of not burning out. Next comes the preparatory stage. Distance runs are great to build up base mileage in the first part of the preparatory stage, phase 1 of training. In this phase, your focus is on hypertrophy of the muscles and increasing endurance. High volume, low intensity. Then the second part of the preparatory stage, phase 2, intensity and volume should be balanced. Both should be at a moderate level. So instead of just long distance runs, start doing a tempo, pickups or hills of some sort. But no speedwork. Quicken the pace and get your legs moving. This phase’s focus is strength. Then phase 3 of the preparatory stage is in season. The focus here is power. Less volume, higher intensity. This is where speedwork comes in. You have the base/endurance already, you’ve built up strength, now you want to be able to generate force quickly.

The next stage of periodization is competition. This is the end of the season, conference championships/state/nationals whatever that may be for you. Now that the work is done and you’re in your best shape, you race your hardest :)

Improving muscular strength (I.e. weight training, core exercises, rehab/physical therapy) will help with running because although endurance is huge, the strength must be there too especially in events like the 800 and 1500. And increasing muscle strength certainly helps prevent and recover from injury.

A major focus for us runners is cardiovascular training - heart and lungs. To improve cardiovascular endurance, you may do intervals (a period of high intensity, rest, high intensity - aka speedwork on the track), continuous (easy, long, continuous - your long runs, tempo runs, our percentage runs here at SUU, etc), and fartlek (a mix of the both - I.e. pickups. “Speed play” in Swedish)

I hope this was somewhat helpful. As for you right now, if I were you I’d definitely be doing some form of speedwork. Tempo runs, fartlek/pickups, hills, track intervals. But remember that rest is very important. You will not receive the benefits of training unless you allow time for your body to recover and rebuild. Ive been taught in classes that 48 hours between intense workouts is best. My college coach loves to do 3-4 days of “effort” in a row, which I guess is a more intense way of breaking us down, but we typically get a lot of recovery time after those weeks to build back up, for like a week with only one workout in there I think.

Take what you will from what I’ve learned, I hope it helps :)

From Sarah! on Thu, Feb 28, 2019 at 22:25:54 from 96.60.205.222

Also, just from my experience of running in college - at SUU we have 2 different groups, the 800/1500 group and the 1500/5k group. The 800/1500 group workouts are typically shorter and faster than the 1500/5k group. More focused on turnover/power/speed. The 5k group is longer/slower paced. Still quick, but a pace you can hold for a longer period of time. Both groups typically do the same tempo runs. Endurance is still important for mid-distance. But more focused on strength/speed

So, for example, on track days the 800/1500 group will do 5x500s really focusing on switching gears the last 100 instead of coasting through. On the same day the 1500/5k group will do 8x1000s, sometimes focusing on switching gears in the last 200 sometimes not. Or 800 group will do 12-16x400s at 75-80 and 5k group will do 20-25x400s starting slow at 86-88, then getting faster each set and only the last set is 75-80. Our coach has all sorts of whack combinations that depend on the upcoming competitions we have. Hope that helps or gives you some direction

From Eva Splaine on Fri, Mar 01, 2019 at 08:45:58 from 108.61.201.170

Sarah, Thank you SOOO much for this information. I have taken several notes of the things you have written and will be working on a training schedule over the weekend. Then I will try and discuss it with our coach next week. The 800/1500m runners (three of us) are under the direction of the sprinting coaches. They have just left us on our own basically. We do weight training with them but other than that, coach tells us just to go for a long run. We are kind of the misfits on the team.

With your helpful tips we will come up with a plan and get approval from coach next week.

Thanks again Sarah!! Your are the GREATEST!

Add Your Comment.
  • Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
  • Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
  • If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.
Only registered users with public blogs are allowed to post comments. Log in with your username and password or create an account and set up a blog.
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: