Hey,
Im looking for some opinions on a 100/200 plan (60/200 indoors). Following a disappointing year over 400m im looking to change things up a bit and get back to enjoying my running.
Ive been training for 3 years (since 19) or so for 400/200 with PRs of 49.6 and 22.8 (september 2005). My training up to this point has consisted of 3 days a week intensive tempo/ SE I and II work with little to no max velocity training or weight work and limited GS/circuits. Due to academic commitments this year, I could manage only 2 days per week of poor quality work which resulted in a poor 51.1 and 23.5 SR. After a period of apathy and loss of confidence Ive decided to train for the 100m/200m i order to increase my raw speed.
After purchasing CFTS, Speed Trap and GPP download (best money ever spent) ive put together the following 4 day a week plan for GPP (lasting 8-9 weeks);
M-Hills (building up from 10m followed by introduction of accel deveopment), Plyos, Weights (Bench, Squat, Clean- 75% 8 reps, 5 reps for cleans)
W- Tempo- Big circuit, Low intensity med ball throws, Ab circuit
F-As Monday
S-As Wed
Im looking to emphasize strength and acceleration as these are my major weaknesses and looking to add a bit of lean muscle on my upper body. Unfortunately, due to study constraints, I can only fit in 4 days a week. As my workload decreases I may look to intoduce a fifth day consisting of tempo etc.
Any comments? Im looking to hit low 7.0s indoors and high 22s.
Many Thanks