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Jean Oberholster
Question:
Comments on current training program
I am currently coaching two athletes for the 1500m run. They're both 15 years of age and have great motivation.
Mondays are the short sprint days, 5X10m, 5X20m, 2X50m. Shuttle runs. 200m Sprints, 100m sprints.
This is to push the lactate threshold and help teach the body to recover within a specified time.
Tuesdays would be 200m sprint, 200m jog repeated 6 times. 400m Sprints. 200m sprints with rest.
Wednesdays are test days as this is a project - 1500m run, 5 minutes recovery. 800m run, 2 minutes recovery. 400m run, 1 minute recover. In all instances they're taking heart rates on intervals.
Thursdays and Fridays would vary between 3000m run, 2X2000m run and 5000m run. Sometimes 3000m run with 2 sprint intervals for 40m each 400m.
The results I've seen are remarkable. However, I would first like to hear what the community says about the program.
Asked by Jean Oberholster - 9 answers - 7 weeks 6 days ago
bolesey
Looks good but just keep an eye on their 1500m times to make sure they're not overtraining.
Also, you may want to consider replacing one running session with a strength session. Combining strength training (e.g. squats, 4 sets of 6 reps at 80% 1RM) with plyometric training will improve running economy and therefore reduce energy expenditure at a given velocity.
What results are you seeing? Were they already trained to a decent standard before you begain this program?
Submitted 7 weeks 5 days ago by boleseyJean Oberholster
Yeah I've been watching their 1500m times very closely. They weren't in the best of shape when I started with them 6 weeks ago. They've now improved on their best time by about 35seconds each. The one is now running it in 5m16s and the other in 5m40s.
I was thinking starting their plyometric next year just prior to the start of their season? Although, I know that the strength factor is extremely important. I will change their thursday program to a strength training day. Push-ups, sit-ups, squats, fartlek? Anything else? I don't believe they'll be able to do pull-ups as yet.
Submitted 7 weeks 5 days ago by Jean Oberholsterbolesey
Thats a pretty good improvement. Make sure they don't get demotivated though when they don't take another half minute off their time quickly!
If they are serious about improving then I'd suggest that strength training is a must. Start with body weight squats, lunges, calf raises etc and begin only making sure they get the technique correct. Once technique is correct I would recommend them going into the gym and performing these exercise with a bar on their back. There is no evidence to suggest this could be harmful to adolescents, provided they are able to perform the technique properly.
I would add the plyometrics in once they are comfortable with the strength work, as the eccentric load on weak muscles may cause injury.
Have a serparate core programme: plank, crunches, dorsal raise, windscreen wipers etc etc.
Submitted 7 weeks 3 days ago by boleseyJean Oberholster
Wow there's still plenty to be done. Yeah I'm making sure that they dont get demotivated. Was a tricky job getting them motivated lol
I wanted to get them into the gym from the start, I know there's serious importance lying there and well aware of how to train minors. Problem is, their parents aren't very supportive of the children nor are they willing to let them into the gym (age).
Yeah I was stumped to see the results, but they just keep on improving, it's excellent.
mmm... I'm going to have to start combining their strength training together with their running.
Question:
The athlete who came in at a time of 5m40, I did a bleep test with him, scored like 39% VO2max. Just want to know, the best way to kick VO2max is by means of LSD yeah? Or can anaerobic combined with aerobic push this up? i.e. 50m sprints X 3 together with 800m run and repeat?
Submitted 7 weeks 3 days ago by Jean Oberholsterbolesey
Most eveidence suggests the best way to increase VO2 max is to train at v-VO2max, which is the speed at which VO2 max occurs when tested on an incremental treadmill protocol.
I'd suggest interval training at work:rest ratio 1:1, e.g. high intensity runs for 90secs and very slow jog for 90secs x 6 for example.
Submitted 7 weeks 2 days ago by boleseyJean Oberholster
Awesome stuff. Thank you man and MUCH appreciated! :)
Submitted 7 weeks 1 day ago by Jean OberholsterOne more question, how does one improve on stride length?
bolesey
As a sport scientist/strength & conditioning coach, I'd suggest strength work on legs and plyomterics may also help.
I'd recommend discussing the more technical points with an athletics coach though for more ways to work on this.
Submitted 6 weeks 6 days ago by boleseyrunner4life
To help with stride length, I would have them doing incline and decline running. This type of training will help lengthen the stride as well as stronger strides. Have them do sprints up hill and have them stride it out downhill.
Submitted 5 weeks 6 days ago by runner4lifeJean Oberholster
Fantastic stuff! Thank you again!
Submitted 4 weeks 2 days ago by Jean Oberholster