Most of the people who still log on here are probably familiar with me. I’m not going to write a paragraph of details as I already have written a journal on here, but basically I’m a 100-200, 22 y/o sprinter who has sub-11 goals and has ran low 11 and sub-23 before. Been trying to go S-L but I guess I’m just not doing it correctly. I couldn’t handle the split 60 workouts as it simply is just too many accels for me to handle (for example, a 3x3x60 workout would be 9 starts and would trash me to the point of having no quality. I have tried these and that’s why I preferred to do the 2x2x150 or 2x2x200 I mention here). I just don’t know how to progress myself, and it’s just hard training alone since my 60m runs volumes are probably too low (since I train alone my training times aren’t going to ever be much over 95%, so I guess I could add volume? To like 6x60? I don’t know. I wouldn’t even know how to progress, what rests to use. That’s for you experts to figure out though… I just want someone to help design me a program so that I can get back to sub-23 by the end of spring. Thanks…
Anyhow, what I have been doing up to this point was:
3-5x flys (5-7min rest)
3-5x short starts (5min)
3-4x 60 (10min)
For about a month, I was doing 2x2x150 and then after 2-3 weeks of those I went to 2x2x200 workouts with 3-5min/reps and then full recovery/sets
Then this past month in prep for a meet I have done speed endurance ladders like this
1x80, 1x100, 1x120,1x150, 1x200 full recoveries
(I understand this is a mistake for me right now since I was not ready for such)
Friday: Similar to Monday
2-3x flys (5-7min)
4-5x short starts (5min)
I just ran 24.1 lol. Poopy. When I used to run 23.1 easily in high school off a program with little speed (linear classic L-S).
I do realize I will probably shave off a bunch my next race as this is my first race, because of training alone, but again, here are my main concerns:
- Should I increase the volume of 60m runs since I am pretty sure I could handle 6x60?
- What rest should I use? And how should I go about progressing?
- I just can’t figure out what to do on my Wednesday workout. Should I stick with special endurance workouts like the 2x2x150/200 workouts or should I go even longer to like 300s? And how would I set up a progression for that in volume and rest?
- Or maybe I should go into something completely different.
If anyone wants to design a training program for me, I’m willing to do anything. Who knows, maybe I just need to go linearly again. That would suck, since I do enjoy the recovery you get from a three day HI-Low schedule.
Maybe my special endurance isn’t enough on a weekly basis, due to max v and speed on Mon/Fri and my only ‘long’ session being on Wed.
Maybe I need to do special endurance on Friday as well?
I just have no idea how to progress myself.
I don’t care if you completely rework my training program