Here is what I am thinking about doing for the next couple of weeks as an accumulation phase.
Malik, what do you think of the Saturday and Wednesday workouts? Would you be interested in trying something like that for a workout?
sa - Short hills/weights1
su - REST
mo - am: Fartlek pm: weights
tu - REST
we - Long hills or power
th - Weights1/core
fr - REST
sa - short steep hills/weights1
2 (5 x 50 meter hills) walkback recovery
2 x 2 x 50 meter running A’s at walking pace
3 sets stepups
3 sets SLDLs
2 sets pulldowns
2 sets seated row
su - REST
mo - am - Fartlek PM - weights
Fartlek: 10 x (30 seconds run, 1 minute walk/jpg)
3 sets bench
2 sets rear delt
2 sets shoulder press
2 x 2 x biceps
2 sets dips
8 sets abwork
tu - REST
we - POWER/Long hills
5 x 200 on the track (6 minutest rest)
or
2 x 3 x 30 second hills 5 minutes rest
Wednesday and Saturday look good to me, although I don’t do any weights currently. To be honest, I hate doing them even though I know that they’re good for me.
Nice work yesterday … I know the feeling of finally getting out in decent weather! Where do you do your hills, and how steep is it?
I’m up for some 200s tomorrow if you’re interested. How fast were you planning on doing them? I’ll leave you a PM with my contact info in case you want to contact me.
Check your PMs. I am slotted to train legs tonight but will do a lighter workout so we can run tomorrow.
I am not sure on the target times for the 200’s. Pretty slow as they are my first on track runs of the year. Maybe repeats in ~30 seconds with 3-4 minutes rest between reps?
jog ~10 minutes
strides/stretching
4 x 15 second hills with 2 minutes recovery (fairly steep hill, we ran about 100 meters of it)
4 x stair bounds/high knees
cooldown
I was DYING after hills. They felt good and we ran them pretty fast. Stairs were a little better but I was spun out.
I ate about 45minutes before running (big mistake) so I nearly hurled after hills
BTW I am going to greatly reduce the amount of weight training I am doing. I haev been lifting weights all winter and feel I have plenty of strength. (700 pounds plus on the legpress, ~245 bench, SLDL with 225, lunges with 60 pound DBs etc) I want to convert that strength into power on the track.
Going to concentrate on circuits/hills for strength and strength end gains.
Trying to get in three quality sessions in a week.
1 Short hills/stairs
2 Tempo (12 x 120m)
3 Speed end (4 x 80, 3 x 100)
4 Tempo/circuits (12 x 120m) triples
5 rest
6 Max V - 4 x flying 20’s in spikes on the track
7 rest
I’ll insert extra rest days as necessary but so far so good.
It’s been great training with Malik. I have a lot of catching up to do in order to match his fitness!! That guy is in shape!
(Although I am carrying 40 extra pounds on him LOL)
3 sets stepups (155 for 6 each leg)
3 sets SLDL (135 for ten)
5 x 30 seconds on the heavy bag with 30 seconds rest
2 sets pulldowns
2 sets seated rows
3 sets incline situps
3 sets hanging leg raise
whew! What a day! Tempo and weight circuit in the same day is a lot. Going to take tomorrow off and sleep all evening tonight
warmup 1200m jog
dynamic stretching
drills
3 x 20 meter lungewalk
3 x 50 strides
5 x 80 from standing start in spikes (6 hurdle hops
between reps with 4-5 minutes rest between runs)
reps 5 x 30m running A’s
3 x (pushups (20) situps (30))
Good workout felt pretty strong
Thanks to Malik for letting me know there is a nice synthetic track about 5 minutes from my house and halfway between my house and the gym!
Lots of grassy area for tempo as well. Now I have NO excuse to not run
cheers
Chris
so how do you feel about sprint training now? are u feeling stronger on the track? do you think you have transferred what uve done in the weights room over winter to the track or do still need more time? come on man tell us how your times are going
gluck
komy
