10.3 - Texas Relays

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21

Well, for the past 4 weeks ive been doing this

Monday - 500, 400, 300, 200, 100 (Walk distance im about to run)
Tusday - 2x4x200
Wednesday - Rest
Thursday - 5x200
Friday - Jog, fartlek
Sat/Sun - Rest

I guess you could call that a GPP, for me at least.

The 5, 4, 300 thing on monday is done with relative ease.
500 - 80 sec, 400 - 65 sec, 300 - 50 sec, 200 - 30 sec, 100 - 12 sec

all my 200s are done in 30-33 seconds. I take about a 2.5 minute break btwn each one and and 4 minutes btwn each set

All of it is just really tempo.

Weights

Monday - Back & Shoulders
Tuesday - Chest & Traps
Wednesday - Legs
Thursday - Arms
Fri-Sun - Rest? (Most of the time ive been doings 2-3 things for my upper body)

And there you have it! My workout to pave my way to get me to a 10.3! :wink:

Any suggestions for my tempo work?

Once im done with my GPP, im going to start doing my speed work.

Im just wondering… does anybody know what the average time is at the “Texas Relays?” Like what do i HAVE to be at to qualify?
Thanks

22

Well, after 5 weeks of a GPP, Ive decided to make a 1 week deload. (Mainly because I had a cystoscopy; a surgery were they stick a rod up my “man hood” to see why Ive been having a few problems.)

With that being said, Ive been doing good. My endurance has skyrocketed since I started five weeks ago.

Im also gonna try and hit the weights pretty lightly for the next couple of days. Then on monday Im gonna start my sprinting phase, bulking, etc.

So, till monday…

I gotta pee :o (Ive had over 3/4 a gallon of water! :eek: )