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What pace should aerobic recovery runs start and end at?
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Aerobic recovery runs should start at a 6:50 pace, gradually increasing speed to 6:30-6:40 per mile.
Incorporating lifting three times per week is essential. What focus should these lifting sessions have?
Lifting sessions should focus on explosive movements like squats, single-leg squats, and jumps to build power and explosiveness.
Describe the workout and its purpose for Pure Speed Wednesday.
The workout involves short sprints like 5x60m or 7x100m to develop speed necessary for competition, emphasizing form and explosive speed.
Why are aerobic recovery days scheduled twice a week on Tuesday and Thursday?
These days focus on recovery from power and speed workouts while maintaining aerobic fitness and preventing fatigue.
How should Sunday’s Long Run be structured for optimal training results?
Sunday’s Long Run should be 5 to 6 miles with the last 2 miles at a tempo pace of 6:15-6:10, focusing on endurance and race preparation.
How is the lifting regimen adjusted on Pure Speed Wednesday?
Wednesday's lifting focuses on light arm exercises to maintain a balanced physique, in contrast to explosive lower body movements on other days.
What is the purpose of including a combination of tempo paces in Sunday’s Long Run?
Including tempo paces enhances endurance and simulates race conditions, helping athletes develop the ability to finish races strong.
What is the goal of Friday's Tempo SL Endurance Building session?
The goal is to build mid-race endurance through various tempo workouts, enhancing strength for sustained racing effort.
Explain why embracing soreness is encouraged in this training regimen.
Embracing soreness is seen as part of the improvement process in offseason training, indicating that muscles are building strength.
How should an athlete's approach to training innovation affect their performance over time?
By incrementally innovating training tactics each season, athletes can continually improve their performance and adapt to new challenges.
Describe the type of workouts classified as ‘Power Day’ exercises and their intended effects.
Workouts like hill repeats and explosive strength exercises are intended for building power and speed endurance crucial for 800m performance.
What is the primary objective of Monday's Power Day for 800m runners?
The primary objective is to build power essential for 800m runners through workouts like hill repeats and explosive lifting exercises.
What is the recommended weekly mileage range for maintaining endurance?
The recommended weekly mileage is between 19 to 30 miles to support aerobic capacity while avoiding overtraining.
What alternatives are suggested for aerobic recovery workouts if running is not preferred?
Alternatives include cross-training options like biking, swimming, or circuit training to maintain aerobic fitness and variety.
How can runners assess and improve their sprinting form during Pure Speed Wednesday?
Runners can record themselves during sprints to critique and improve their form, focusing on efficient movement.
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