Ok for the past 3 weeks I have been given this training which was to last for a 4 week block, now approaching the final week.
2 X Tues sessions which you rotate:
250,300,350,300,250, 200m recovery is 100m walk which should be 4 mins
4x4 100m 90 sec recovery - 200m walk between set which should be 7 mins
2 x Thurs sessions which you rotate:
6 x 300m 70% 4 mins recovery
8 x 200m 2 minrecoveryry
Sunday sessions:
Full drills including hurdle walks then:
4 x 8 min runs
4 x 4 sets back to back 60m with 30 sec, 25 sec 20 sec between each run and 2,3,4 minutes per set
I do upper body weights on a tuesday and thursday and then lower body on a monday and wednesday.
This 4 week block is what some would call " building an aerobic base", would this come under GPP? my group has just come off of our month off a few weeks ago. I was going to include cleans after this 4 week block, do you think i should add them as another excercise or drop the deadlifts and replace them with cleans? my coach last winter made us replace deadlifts with cleans after the first 4 weeks.
You could replace Deadlifts and Shrugs with Cleans, yes. In part at least, giving a transition period, if needed. Upright Rows may help during this period. I would also use some Shoulder Presses, as time goes by (e.g., as a progression/alternative to Flies). It would be good to consider Reverse Leg Press, Hypers, etc, too.
would you reccommend i do full body weights twice a week or split it as i have? im thinking on the grounds of CNS recovery but is that such a factor during this period of training ?
Also what would you guys say are realisitic targets to set myself for next season over the 60, 100 and 200 ? If I should even set them at all? do you think a sub 11 is ever possible not for next year but lets say by the end of u23?
its been a while since i updated my journal but to bring you up to date. on the 3rd of december i ran in the south of england student championships for 60m and ran a p.b of 7.3 and in my heat i ran 7.4. last year when i run this comp i ran 7.5 so im very happy with my results ! my first proper indoor race will be london indoor games on the 29th and 30th on january. followed by the essex indoor championships the weekend after. both of these i will be doubling up ( 60m and 200m).
my 6 week training block consists of change of pace stuff over 60m, blocks, some speed/ speed endurance e.g. 60,80,100,120 and 1x60m,2x200m,1x60m.
ok so yesterday was my first offical race of my indoor season. my first race i false started which really messed up my reaction and i got left in the blocks. i ran 7.42. in the 2nd round i got out better but still not happy with my first 20m. i ran 7.37.
