2 Week Training Sample - Sprint Treble + 400mH

The Forums Ask Us.
1

Have just begun my training for the track season - next two weeks look something like this;

Monday - Tempo

  • 10 x 100m @ 75% with 1 minute recovery

Tuesday - Speed

  • 4 x 30m from blocks with full recovery

  • Weights

20 minute rest

  • 4 x 80m with full recovery

Wednesday - Tempo

10 x 100m Hills (grass) with walkback recovery

Thursday - Speed Endurance

  • 3 * ( 3 x 80m) with 90 seconds between reps + 3 minutes between sets

  • Weights

Friday - Tempo/Lactic

  • 5 x 300m with 5 minute recovery

Saturday - Speed Endurance

  • 4 x 120 with full recovery

Sunday

Rest

Monday - Tempo/Lactic

  • 150m, 250m, 350m, 450m, 300m, 200m, 100m with 5 minutes rest

Tuesday - Speed

  • 4 x 30m from blocks with full recovery

  • 4 x 60m flying start with full recovery

  • Weights

Wednesday - Lactic

  • 6 x 150m with 3 minutes recovery

Thursday - Special Endurance

  • 150m, 200m, 300m with full recovery

  • Weights

Friday - Tempo

  • (600 - 200) ( 500 - 200) (400 - 200) (300 - 200) ( 200 - 200) with 200m walk between sets + reps

eg. run 600m, walk 200m, run 200m, walk 200m, run 500m, walk 200m, run 200m…

Saturday - Speed

  • 4 x 30m from blocks with full recovery

20 minute rest

  • 4 x 80m with full recovery

Sunday
Rest

Any thoughts/suggestions? Prior to this season I’d never trained more than 3 times per week - is this new program too much volume?

2

I think the tempo work and especially the lactic work is waaaaaay too much, you’ll probably end up vomiting from the lactic acid buildup. I would suggest resting more between repetitions, although intensity would be a very important factor, how hard are you planning on running them 75% intensity or more along 65%

3

  • 5 x 300m with 5 minute recovery @ 70%

  • 150m, 250m, 350m, 450m, 300m, 200m, 100m with 5 minutes rest @ 65 %

  • 6 x 150m with 3 minutes recovery @ 85 %

Basically, as hard as I can maintain for the entire session. I’d rather be consistent with my effort than anything else.

4

The Lactic workouts itself might not be the problem (if you are going for the 400H).
But to do it the day after SE or Speed (and the next day SE again!) might not be a good idea. And the overall week volume is waaaaaay too much, too:

TUE: 4 x 30m AND 4 x 80m full
THU: SE 3 * ( 3 x 80m) full
FRI: Lactic 5 x 300m
SAT: SE 4x120 full

If that does not kill you the same week - it will over a few weeks time :wink:

5

Thanks AUT,
My plan was to keep this up for the next three weeks, then drop back the volume.

My program was originaly only Monday, Wednesday, Friday but PJ suggested that I add speed work into the program.

So I basically put that on top of the original program.

Maybe not such a great idea :confused:

If I were to change the program to reduce the total volume, what would the new program look like roughly?

6

Sorry - just saw I posted under “Ask Us”. In depth issues concerning your plan should be answered by Charlie or one of his “approved coaches”.
It was just obvious that you’re doing too much speed, SE and lactic work p. week.