400m Hurdles Critique
Please find below a setup I’ll be running for my 400m hurdles for the next 40 days. The setup is the first compitition phase of our season and will run from September 11 to October 28. There will be 11 compititions in this period, although most are not significant. The compititions of significance are on: Sep 27, Oct 7, Oct 18, Oct 28.
11-Sep M Short Speed Endurance 85% SE “3 x 60m 3 x 80m 3 x 100m” Over hurdles 5 min Rest per rep 10 min Rest per set
12-Sep T Speed Endurance 90% - SE2 (SE2) “2 x 300m 1 x 350m” 20 min Rest per rep
13-Sep W Speed or competition ATP 6 x fly 20m 3 min Rest per rep 10 min Rest per set
14-Sep T Rest
15-Sep F Run Throughs
16-Sep S Competition
17-Sep S Rest
18-Sep M Strenght - Gym (small load)
19-Sep T Over distance - Long SE 80% (SE2) SE2 3 x 500m (300m Over hurdles, 200m sprint) 20 min Rest per rep
20-Sep W Power - Functional (Sled)
21-Sep T Short Speed Endurance 85% (SE) SE “5 x 120m 2 x 150m” Over hurdles 5 min Rest per rep 10 min Rest per set
22-Sep F Speed Endurance 95% (SE1) SE1 3 x 250m Over hurdles 15 min Rest per rep
23-Sep S Alactic Speed AS “5 x 30m 4 x 40m” 3 min Rest per rep 10 min Rest per set
24-Sep S Rest
25-Sep M ATP Speed ATP “5 x fly 20m 5 x 30m” 3 min Rest per rep 10 min Rest per set
26-Sep T Run Throughs
27-Sep W Competition
28-Sep T Strenght - Gym (small load)
29-Sep F Over distance - Long SE 80% (SE2) SE2 3 x 450m 300m Over hurdles, 150m sprint 20 min Rest per rep
30-Sep S Power - Functional (Sled)
1-Oct S Rest
2-Oct M Short Speed Endurance 85% (SE) SE “3 x 60m 3 x 80m 3 x 100m” Over hurdles 5 min Rest per rep 10 min Rest per set
3-Oct T Speed Endurance 90% SE2 “2 x 300m 1 x 350m” Over hurdles 20 min Rest per rep - Rest per set
4-Oct W Speed or competition AS “4 x 30m 4 x 40m 4 x 50m” 3 min Rest per rep 10 min Rest per set
5-Oct T Rest
6-Oct F Run Throughs
7-Oct S Competition
8-Oct S Rest
9-Oct M Strenght - Gym (small load)
10-Oct T Over distance - Long SE 80% (SE2) SE2 3 x 500m (300m Over hurdles, 200m sprint) 20 min Rest per rep
11-Oct W Power - Functional (Sled)
12-Oct T Short Speed Endurance 85% (SE) SE “5 x 120m 2 x 150m” Over hurdles 5 min Rest per rep 10 min Rest per set
13-Oct F Speed Endurance 95% (SE1) SE1 15 min Rest per rep
14-Oct S ATP Speed ATP 6 x fly 50m 3 min Rest per rep 10 min Rest per set
15-Oct S Rest
16-Oct M Alactic Speed “5 x 30m 4 x 40m” Rest per rep 10 min Rest per set
17-Oct T Run Throughs
18-Oct W Competition
19-Oct T Strenght - Gym (small load)
20-Oct F Over distance - Long SE 80% (SE2) SE2 3 x 450m 300m Over hurdles, 150m sprint 20 min Rest per rep
21-Oct S Power - Functional (Sled)
22-Oct S Rest
23-Oct M Short Speed Endurance 85% (SE) SE “3 x 60m 3 x 80m 3 x 100m” Over hurdles 5 min Rest per rep 10 min Rest per set
24-Oct T Speed Endurance 90% SE2 3 x 400m Over hurdles 20 min Rest per rep
25-Oct W Speed or competition AS “5 x 30m 4 x 40m” 3 min Rest per rep 10 min Rest per set
26-Oct T Rest
27-Oct F Run Throughs
28-Oct S Competition
Could you all please have a look and give some feedback. It will be much appreciated. This setup is run for high school hurdlers.