Lactate Threshold Training

[pindaman]

After a really bad 300 strat of the season I am wondering what to do.
Sat I ran and my legs were still a bit tired on thuesday.
Today i am planning to do a really low key meet to do some speed work 100+200.

In 3 weeks i have a meet for my team, there i like to run decent.

I am a bit in the dark about what to do...

Planning for now is:
we: 100+200 +weight
thi: rest/massage
fri: tempo (weight)
sat: 2x200+200
su rest

mo short speed, 30~80 weight
th: 4x150
wed:; rest
th: 2x300+150 or 300+150 /200+150 (weight?)
fr rest
sat warmup/warmdowm
sun: 400(race)

mo tempo(4x150/5x200) + weight
th: rest/ massage
we short speed + weight
th 300+250+200+150 (15')
fr rest
sa: warmup maybe some starts up to 50m
su : 400-4x100-4x400

So any help/sugestions would be really appreciated(KK).

[kitkat1]

After a really bad 300 strat of the season I am wondering what to do.
Sat I ran and my legs were still a bit tired on thuesday.
Today i am planning to do a really low key meet to do some speed work 100+200.

In 3 weeks i have a meet for my team, there i like to run decent.

I am a bit in the dark about what to do...

Planning for now is:
we: 100+200 +weight
thi: rest/massage
fri: tempo (weight)
sat: 2x200+200
su rest

mo short speed, 30~80 weight
th: 4x150
wed:; rest
th: 2x300+150 or 300+150 /200+150 (weight?)
fr rest
sat warmup/warmdowm
sun: 400(race)

mo tempo(4x150/5x200) + weight
th: rest/ massage
we short speed + weight
th 300+250+200+150 (15')
fr rest
sa: warmup maybe some starts up to 50m
su : 400-4x100-4x400

So any help/sugestions would be really appreciated(KK).

Your spread and substance of training looks pretty good to me, from a 400m perspective. Sometimes the body just needs time to respond. Concentrate on how you run: look for your rhythm. Panic slowly

[eroszag]

KK, you'd still suggest spilt repas at race pace like 330+150 during comp season?better early in the week like race on sun, split on tuesday , speed on thu/fri and another race on sat/sun, or flip it up?

[ESTI]

My 400 boy made state finals in 3 events. 4 x 800 (2:00 split 1 st leg), 400 (49.8), 4 x 400 (49.0 anchor).

This coming week tuesday is our league championship. He will run 2 rounds of 200, 4 x 200 anchor, 400, and 4x400 anchor. Thursday is the county championship. He qualified in 200 and 400 plus all 3 relays. This meet he can do what ever events we choose.

June 4 th (2 wks) from today) is state finals. To be competitive he will have to run low 48. He will probably be in a slower heat as well. I think for Thurs I will have him run 3 rounds of 200 and open 400. From then on til june 4 take it easy with jogging and tempo.

Kk what are your thoughts on the race selections and the week leading to finals?

[kitkat1]

KK, you'd still suggest spilt repas at race pace like 330+150 during comp season?better early in the week like race on sun, split on tuesday , speed on thu/fri and another race on sat/sun, or flip it up?

Early in the week during Comp phase. But honestly, you need to appraise the needs of your athlete(s) and prescribe the appropriate workouts to address shortcomings which will always and most precisely be identified when they race. Sometimes of course it's better to let them race themselves into shape, but if it doesn't happen then you need to address the problem with specific training. The issue then, given you (may) have a race at the end of the week is: Do you run both reps are race pace, or do you tempo the opening rep and blast the back-up segment of the split-run? That's a case by case situation. It's another reason Charlie hated to be prescriptive when it is a "sight unseen" scenario, like this.

[eroszag]

She has her main problem running an opening 200m too slow in competitions..and in a strange way ( she has been an 800m runner, also competing in 1500m for severla years) her 27 ,5 1st 200 could be a 13,3 + 14,2, a bit different from what Iìd like...the same on the 400h, slow start..but her..a mental issue as well ( training..24 steps for H1..in her 2 races..always 25, and leading with the right...whereas all the training is done with a left leg lead , at least for first 4 hurdles or more..)
I like split runs, but during comp period I'd use a more controlled 1st rep and blast the second...and always have to have alook at her runnning form ..otherwise, she ends up lrunning ,like a miler...

[ESTI]

In the last week before state finals ( Saturday ), 200+200 in 24/24. I was happy. Hoping for mid 48 Saturday. Last week he ran 22.3 200. Quite an improvement from 23.6 in April. Will report back Saturday night.

[kitkat1]

In the last week before state finals ( Saturday ), 200+200 in 24/24. I was happy. Hoping for mid 48 Saturday. Last week he ran 22.3 200. Quite an improvement from 23.6 in April. Will report back Saturday night.

Goodjob ESTI: That's the kind of post it's a pleasure to read. Good luck at the weekend.

[ESTI]

With temperature high near 90 and humid, he ran ok. Not a season best. He ended up in 8 th place, enough for a medal! 50. 19 fat. He. Came through in 23 and faded at the end.

[TaSsl]

Season is finished here (or at least I can't find any more meetings), so after a couple of weeks "resting" I was thinking on how can I schedule my next season. I would be happy of any input you can provide (especially kitkat1, since I have "followed" his system, and I plan on doing a first complete season now ).

After 3 years without competing, I went back to track this season with only a few months of training. Surprisingly to me I did pretty well (for my standards) in 100-200m getting closer than expected to my PB. For 400m I lacked training and (specially) rhythm. The main problems that I felt while running where:

- Pain in tendons (hamstrings in general + aquiles).
- Crossing legs.
- Rhythm.

For the first 2 I have to visit a physiotherapist. I tried with some massages and stretching but... it even got worse. It felt like the muscles were to tight and instead of stretching the muscles I was pulling the tendons, which made the feeling worse, specially for the hamstrings.

I was planning on scheduling the training for a target time of sub-48.00 (my PB is 48.37). My PB in 100-200 are 10.93 and 22.15. Since I would try a (aprox) 22.8-24.8, I thought of starting with a short-to-long approach to the 400 and then move to 2 "kitkat1 programs". Even though I made times close to my PB, I have been running consistently slower while training (eg: my pb in 150m is 15.8 and the sb has been 16.5), and when I tried to run with the rhythm of a 400... I was going way too slow (I was pretty good at knowing the pace) so I thought that a S-L approach would help me improving the speed for the next phases. Does that makes sense?

As for how to schedule the macro cycles, I was thinking on 1 month of pre-season work, and then 12 weeks cycles (GPP+SPP/transition).

Even though I could start directly with a GPP, I prefer to have some time of recovery, specially from the tendon "problem". How would you schedule the pre-season?

I have several doubts in general with the program, but I will ask them later, when I am closer to the program . They're mostly related with the intensity of the sessions.

Thanks!