Track & Field

Running

What does an ideal week of training look like, by day, when you’re midway through a season?

Optimal Midseason Training: High Mileage, Gym Sessions, and Recovery

For me, an ideal week of training looked like by day. So typically, in the midway through a season, you wouldn't be tapering up or anything like that. You'd be pretty high mileage. Double in 2 or 3 times a week to get those miles in. Sleeping a lot to make sure you're recovering and then also taking care of nutrition as well. The gym can also really complement your training. So 2 or 3 gym sessions a week would be great. But typically, just running easy miles on the days you don't have workouts. Typically, two workouts a week. The rest of the days would be easy minus a long run. So take it as you will. Everyone's different with mileage. But midway through a season, still training pretty hard to get those miles in. And make sure you recover for the next day too.

During the middle of a season, aim for two or three double runs, sleep and nutrition as well as two to three gym sessions per week. The rest of the days should be easy runs and one long run. Make sure to recover sufficiently for the next day.

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During the midway point of a season, an ideal week of training for me would look like this, broken down by day. It's important to note that this is a general approach and mileage may vary for each individual.

On 2 or 3 days of the week, I would aim for double runs to accumulate higher mileage. This helps build endurance and stamina. Adequate sleep and nutrition are crucial during this time to support recovery.

In addition to running, incorporating 2 or 3 gym sessions per week can greatly complement training. Strength and conditioning exercises can enhance overall performance and prevent injuries.

On the days without specific workouts, I would focus on running easy miles to maintain a consistent training routine. Typically, there would be two workouts per week, which could include speed work, intervals, or tempo runs.

Lastly, it's important to include a long run during the week to build endurance and mental toughness. The exact mileage will vary depending on individual capabilities and training goals.

Overall, during the midway point of a season, the emphasis is on maintaining a high level of training, getting in the necessary miles, and ensuring proper recovery for the upcoming days.

What are your mental strategies for coping with pain during tough workouts and competitions?

Mastering Mental Strategies: Break down workouts for better pain coping

Hey Lane, thanks for the question. Just wanted to break it down and give you a little bit of advice regarding that for me. Even if it's training or racing, it's just always better to break down your current event. If it's a mile or if it's a two-mile break it down, as much as you can which makes it more manageable for you. So for the Mi break it down into just four laps one of her time and that should be the best way for you to get through it. That's often what I do in Long workouts. Breaking things down, just it gives you that bit of relief when you've done one lap, you, you do another one. You're halfway done, just to left, and then you've got a full mile complete. So that's the best way for me. And hopefully, that will help you too.

Break down your mile into four laps, and you can focus on managing one lap at a time. This makes it more manageable and will help you get through the race.

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When it comes to coping with pain during tough workouts and competitions, I find it helpful to break down the event into smaller, more manageable parts. Whether it's a mile or a two-mile race, I mentally divide it into smaller segments. For example, in a mile race, I focus on completing each lap one at a time. This approach provides a sense of relief and accomplishment as I progress through each segment. Breaking things down helps me stay motivated and gives me a clear sense of how much I have left to complete. I hope this strategy can be beneficial for you as well.

An unreliable VO2 max test from 2013 - ballpark estimate around 80!

Hey Greg, thanks for the question and ultimately don't really have a specific answer for you. I did get my VO2 max tested when I was in university back in 2013, it was just a gimmicky treadmill test, which came out to be 72. Just ballpark don't know how accurate that was, but I would say it would be towards 80, maybe a little above 80 as an example. But, yeah, don't have a given number to give you really

don't have a specific answer, but ballpark I would say it would be around 80.

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Hey Greg, thanks for asking about my VO2 max. I had it tested back in 2013 during my university days, but it was just a basic treadmill test, so I'm not sure how accurate the result was. It came out to be around 72, but that's just a ballpark estimate. If I were to guess now, I would say it might be around 80 or slightly higher. However, I don't have a specific number to give you.

Do you incorporate sprinting into training for a 10,000 m race?

Sprinting for Success in 10,000m Races

Very good question, and sorry for the delay in getting back to you. But yes, I definitely do incorporate sprinting into training, especially for the longer distance because a lot of times these races actually come down to a Sprint and is whoever's the fastest over the final stretch. The final 200 meters, for example, for instance, who would eventually win the race, so we do a lot of Sprint in but occasion. Well, occasionally it more so than not, it's actually after we do Some volume in the first instance, get some fatigue into the legs and then we will hit some Sprints, some quick wrist, pissed off. And even even one session. Every couple of weeks we will do strictly Sprint in and nothing else because it is, is a valuable tool to have especially in Championship season. So, yes, definitely doing cooperate and a typical session. We've done what you can give you. An example of would be We do a 300 all hours, fastest can pretty much, take long rest, do a 200 all out again, plenty of rest in between all of these efforts. Then we do some moderate, accelerations over 150 minutes, just gradually picking up through, 150, take some big rest and then go again with. Like I said, a starting spot. We do another would do a two hundred and a 300. So, a little bit reversed from what we do at the start of the session our workout. So that's Dove a little insight but definitely very important to do speed sprinting sessions because that's where Metals come from.

Yes, I do incorporate sprinting into my training. A typical session might include 300m all-out efforts, 200m all-outs, and 150m accelerations with plenty of rest in between. Doing speed sprinting sessions is important as it can help you win medals.

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Yes, sprinting is definitely incorporated into training for a 10,000m race. These longer distance races often come down to a sprint finish, where the fastest runner over the final stretch wins. Therefore, we focus on incorporating sprinting into our training regimen.

Typically, we include sprinting after some volume work to introduce fatigue into the legs. Occasionally, we even have dedicated sessions solely focused on sprinting. This is especially valuable during Championship season.

An example of a typical session would be starting with a 300m all-out effort, followed by a long rest period. Then we proceed with a 200m all-out effort, again with ample rest in between. We also incorporate moderate accelerations over 150m, gradually increasing speed. After taking a significant rest, we repeat the process with a reversed order, starting with a 200m and then a 300m sprint.

These sprinting sessions are crucial because they play a significant role in determining race outcomes.

How was having World Championships in the US different than having it abroad?

US World Championships: Close to Home, Hot Weather, and Hype

Honestly for me it wasn't a whole lot different. Technically, it was abroad for me because I'm International anyway. But at the same time, spend a couple of days in Portland before it obviously really close to Eugene so that was nice kind of home away from home. But yeah, it was different because it was hot. A lot of people don't like the heat so that was one big difference. But yeah, it was good in the sense that we could stay really close to the track. Um, the accommodation was stadium was just over the road. The food was really good. Something I'm used to being from the US or training in the u.s. I should say. And yeah, just the fact that it had been hyped up for a long time, the first championships ever to be held in the u.s. so that was really good as well. So on the whole, It was different in the sense that the food was different. The weather was a little different, but obviously, same competition shows up and it's hard as ever. So yeah, it was good though, really glad to be a part of it in Eugene.

I didn't find it too different from other competitions, but the weather was hot and the food was different. It was exciting to be part of the first championships ever held in the US.

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Having the World Championships in the US wasn't significantly different for me. As an international athlete, it was technically abroad. However, I did get to spend a few days in Portland, which was close to Eugene and felt like a home away from home. The main difference was the heat, which not everyone enjoys. On the positive side, we were able to stay very close to the track, with the accommodation just across the road. The food was also really good, which I'm accustomed to as someone who trains in the US. Additionally, there was a lot of hype leading up to the championships, being the first time it was held in the US. Overall, the food and weather were different, but the competition was just as tough as ever. I'm grateful to have been a part of it in Eugene.

What did you think of the immediate medals that were handed out at World Athletic Championships in Eugene?

Immediate Medal Ceremonies Increase Fan Engagement at World Athletics Championships

Yeah, good question, actually, I definitely did like this concept more so because a lot of the times the medal ceremonies and not Immediate. So a lot of people who go to the event specific session to watch family friends, people like that, usually wouldn't go the next day. So they don't get to see the medal ceremonies and wouldn't see their friend or family member on on the podium. So, I felt that was nice but at the same time, it's difficult. The you never know. Actually, for example, if there was song fills A drugs test after the race has concluded, then the person who would be moved into the medal position would not obviously get that moment there and then which is a shame, but you can't do anything really about that. So those are the two kind of sides of the story. But definitely a fan of it and hopefully we can see it more often.

I liked the concept of immediate medal ceremonies because it allowed people who attended the event to witness their family or friends on the podium. However, sometimes if a drugs test is done after the race has concluded, then the person who would be moved into the medal position wouldn't get that moment which is a shame.

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I really liked the concept of immediate medals being handed out at the World Athletic Championships in Eugene. It was great because often the medal ceremonies are not immediate, which means that people who attend a specific session to support their family or friends miss out on seeing them on the podium. So, having immediate medal ceremonies allowed everyone to witness those special moments.

However, there is a challenge with this approach. If there is a drug test failure after the race, the person who would have originally received the medal may be disqualified, and the medal would go to someone else. This means that the person who actually deserves the medal wouldn't get that immediate recognition, which is unfortunate. But unfortunately, there's not much that can be done about that.

Overall, I'm a fan of the immediate medal concept, and I hope to see it implemented more often in the future.

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Marc Scott is a British long-distance runner. He won bronze in the 3000m at the 2022 World Indoor Championships, and holds the European indoor record for the 5000m. He represented Great Britain at the 2017 London, 2019 Doha and 2020 Tokyo World Athletics Championships and Olympics.