i don’t write anything because in this days i finally decide to get treated my right leg. so in this 3 weeks the doctor put in place my right leg, i have another one (the least) next monday, and i think my problem’ll be resolved. but in this 3 weeks i can only perform low intensity training, such stretch, running for the distance, and no more.
when thuesday i start again my training, what i must do?
is my first 6-7 weeks of training, so i would to perform 2 week of GPP (i did 9 weeks yet) and then do some SPP work.
someone can help me with my “return to training”?
finally i have 2 functional leg. i can arrive with my doubled leg at my pec, i have no pain on my butt and my posture is improved.
after this i do 2 week of training in this style.
Monday. sprint 5-6 x 60. intensity limit 30 (first week) and 40 the 2. and i did 7.78 (previously i did it without intensity limit).
TH: tempo run + weight
W: Rest
TH: tempo
F: sprint
Sat: tempo
Sun: Rest o tempo
i do EMS 3 x week and a lot of ab.
now i want to do another normal week and than tapering for 2 week.
i hope broke the 12’ time.
any advice?
return back from USA i started 2 week ago my training.
day 1. hills 4 x 4 x 40 m. weight (1leg squat, squat, deadlift)
day 2. tempo 1600 (first week, now 2200m total) weight upper body (3 x 10 bench, dip, military)
day 3: sprint form on track. plio
day 4: the same as day 2
day 5: same day 1
day 6: tempo, 60% intensity. 2200-2700