… how you can improve your PB within 6 weeks
This program applies to any endurance track athletes from 800m -1000m, its designed to take place 6-10 weeks before competition. A typical environmental setup is High Altitude. Athletes do longer workouts above 8x1000m 3 times weekly and Rest one day a week. A long run more than 2hrs is at the end of the week before rest day and above 1:20minutes mid-week. The workouts are done on track and dirt roads, all asphalt must be avoided.
Sample Training Plan for 5000m
|Monday||Long Run||40minutes||Progressive with a fast in the last 15minutes|
|Tuesday||40 minutes||15 X 400m||40 minutes||Maximum effort, maintaining constant pace.
Goal is to complete the 15 repeats
|Wednesday||1hr||40 minutes||80% effort
|Thursday||55 minutes||Hill repeats sprint||40 minutes||100% effort|
|Friday||Diagonals, Use soccer field.||Maintain a long comfortable stride 50% effort|
|Satturday||55 minutes||40minutes||40minutes||Record your time
And check Heart rate, compare with the previous weeks data.
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