Saturday, May 11, 2019


 Training's going well. Tonnes of crappy weather.
 A few workouts from the last couple weeks.

20 X 100 meter hill intervals on 1:30 walk back down. Averaged 16". Standing starts. Good session that knocked me down for several days but I bounced back just fine. Pretty sure this was considerably harder than the Sanya workout I did a few years ago (track- 10 X 200 in 30" on 2:00 rest at sea level) that ended my year. And this was all at 8000+ altitude. Good sign that I'm adapting.

6 X 150 on soccer turf on 1:30 rest. Averaged 20". Standing starts.

The one track session I've done as of late: All one step starts.
200- 30"
400- 65"
200- 30"
200- 30"
200- 31"
400- 64"
200- 30"
200- 31"
 All on 3:00 rest.

 First race of the year is in ~3 weeks. It'll be an 800. As of today I think ~2:08-2:10 would be solid.


Anonymous said...

Keep on working, great job!

Anonymous said...

Hey Lucho, I am a huge fan and long time endurance athlete looking to chase some fast track speeds before I start to get old and lose my speed.

What books would you reccomend to learn about training for the 400-800?

Lucho said...

The site and their podcast is about all you'll need. Their info won't tell you much about the 400/ 800 specifically but it'll give you a foundation on how to train for strength and speed. Before even thinking about race performance I'd look at improving things like lower leg stiffness and health (jump training helps with that) and getting in the weight room consistently! You won't be able to handle sprint/ speed training well at all if your tendons and muscles can't handle the loading. It's violent. is also OK.
If you're just starting out coming from longer, endurance training then I'd recommend starting out just focusing on the weight room and the 200 meter. You will never run a fast 400 if you don't work on your 200. And you will never run a fast 800 if you don't have adequate 400 speed.
As for programming, search for something like 400 (or 800) "training program PDF" You'll find some great stuff put out by high school and collegiate coaches. Using a high school program is a great place to start BTW because in a way you (and I) are basically developing athletes.

Anonymous said...

Thanks a bunch! You ever read up on conjugate training with Louie Simmons and his track book?

For distance training, I had a basic week that I would just replicate and slowly increase volume or intensity of the Tuesday intervals, Friday Threshold, weekend long run, etc...

Any similar templates out there for 400-800 work? I imagine the principal of slowly increasing workload is no different otherwise.

Thanks a bunch!

Lucho said...

I'd say a sprinter's program is basically conjugate. Mid-d programs are somewhat conjugate. Once you start to increase race distance from there it tends to become more linear.

Here's a link to a PDF-

Scan down to the "alternative plan" which is a program that starts out as a conjugate training system for mid-d or sprinters. It works off a 4 week mesocycle and each week you focus on one aspect of specific fitness. Speed, strength-endurance, speed-endurance, then a 4th week of recovery.
Conjugate works fine but coming from an endurance background you'd shift energy away from endurance work and more towards speed and strength.