Trainingsession 1/2/10-7/3/10
Training the week after Nationals.
Monday- 30 mins easy
Tuesday- 30 mins easy plus 5x5/6s hill sprints
Wednesday- 30 mins easy plus 5x5/6s hill sprints
Thursday- 7 mile run of 4 miles steady and then the last 3 miles acceleration format. First 4 miles were at 6:14 pace then I did 5:40, 5:28 and then 5:01. Felt so good on this run and quite easy. Felt fresh up until the last mile and even then, the last one wasn't too bad.
Friday- am: 30 mins easy
pm: 30 mins easy. Ok
Saturday- am: Session with Steve over Cannon Hill of 8x2 mins off 90s then 5/6x hill sprints. 2 mins were run at 4:25 mile pace. It felt hard but I was quite controlled, happy with a good workout.
pm: 30 mins easy
Sunday- 75 mins. Last 15 mins were tough. I was hanging by a thread, probably because of a heavy last few days.
52 mile week
Comments On "1/2/10-7/3/10"
Hill Sprints
Hey Ian,
Nick Goolab Posted on March 14th, 2010The hill sprints aren't difficult at all. They're only 5/6s long and I find no matter how hard I run, I never get tired. I can extend my stride as long as I want and move my legs as fast as they will move and they don't get tired! It's quite surreal because you can smash them as hard as you want and there are no detrimental effects.
With regards to benefits, I'm not sure if it's too early to be seeing any. I know speed is something you can develop at lot quicker than endurance but I reckon it will take a few more weeks to see big differences. Saying that, in my next training log you'll see the session of 300's I did on Tuesday and it went very well. I don't know if the times we were running has something to do with the hill sprints or just my state of fitness at the moment.
Either way, I think these are a cheap and easy way to get some speed through little effort. I know they are a bit random this week, but from now on they'll be done on a Monday, Thursday and Saturday.
Cheers,
Goolab xxx
Hill sprints
Nick
Ian Posted on March 13th, 2010Noticed that you have started adding the Lindsay Duncan recomended short hill sprints following sessions!
Are these really hard going and painful- do you feel any benefits yet?