Here is the program I have designed for myself…i’m looking to run sub 47.3 by seasons end…I do not plan to run more than 7 competitions (indoor and outdoor)…any comments , criticism and corrections are needed please…
A)Off Season (September - December)
Monday - SPEED
2-4 m/r, 10-15m/s, 85-100% v=580m
- Warm-up 1/2 mile run + stretch & drills
- 5 x 50 meter
- 4 x 60 meter flying
- 3 x 30 meters accl
- 100 - 300 scattered/split ab work
- WEIGHTS
Tuesday - TEMPO
3m/r, 65%, v=3800m
- Warm-up 1 mile run + stretch
- Flexibility exercises
- 8 x 250
- 6 x 200
- 4 x 150
- 100 - 300 scattered/split ab work
Wednesday - ENDURANCE
- Warm-up 1 mile run + stretch + drills
- Flexibility exercises
- 15 minutes steady-speed
- 30 minutes of fartlik running (50/50)
- WEIGHTS
Thursday - ENDURANCE TEMPO
- Warm-up 1/2 mile run + stretch
- Flexibility Exercises
- Two mile cross country timed run
Friday - SPEED ENDURANCE
75-85%, v=1230
- Warm-up: 1 mile run
- Flexibility exercises
- 160-250-310-250-160 5m/r
- 6 x 100 strides, rest 1m/r
Saturday
- Warm-up 1 mile run + stretch + drills
- WEIGHTS
B)Early Competitive Season (January-February)
Monday - SPEED ENDURANCE
- Warm-up 1 mile in and outs (100 stride/100 walk) (4th lap run 200, 27 seconds)
- Flexibility Exercises
- 2 x 500 Speed 56 seconds 400/rest 15 minutes
- 3 x 200 Speed 30-29-28 seconds/rest 3 minutes
- 8 x 10 second rope jumps/rest 10 seconds, repeat
Tuesday - TEMPO
- Warm-up 1 mile run + stretch
- 8 x 200 2 minutes rest
- 6 x 300 2 minutes rest
- 50-100-150-200-300-350 Walk same distance for rest.
- WEIGHTS
Wednesday - SPEED
85%, 3m/r 10m/s
- Warm-up 1/2 mile run + stretch & drills
- 6 x 150
- 3 x 85
- WEIGHTS
Thursday - TEMPO
- Warm-up 1 mile run + stretch
- 6 x 300 2 minutes rest
- 50-100-150-200-300-350 Walk same distance for rest.
Friday - SPEED
- Warm-up 1 mile run + stretch + drills
- 4 x 60
- 6 x 30
- 3 x flying 20’s (35m total run)
Saturday
- Warm-up 1 mile run + stretch + drills
- WEIGHTS
C)Mid Season (March-April)
Monday
- Warm-up 1 mile in and outs
- Flexibility Exercises
- 2 x 450 Speed 52 seconds 400/rest 15 minutes
- 3 x 200 Speed 28-27-26/rest 3 minutes
Tuesday
- Warm-up 1 mile in and outs
- Flexibility Exercises
- 6 x 200 speed 26 seconds/rest 3 minutes
- WEIGHTS
Wednesday
- Warm-up 1 mile in and outs
- Flexibility Exercises
- 4 x 300 (Event run) Speed 42 seconds/rest 5 minutes
- 8 x 100 fast/rest walk back
Thursday
- Warm-up 1 mile in and outs
- Flexibility Exercises
- 3 x 200 speed 26-25-24 seconds/rest walk 200
- 3 x 150 (build-ups) speed slow-medium-fast/rest walk back
- Weights
Friday
- Warm-up 1 mile in and outs
- Flexibility Exercises
- 3 x 200 speed 26 seconds/rest walk 200
Saturday
- Meet or WEIGHTS
D)Late Season (May-June)
Monday
- Warm-up 1 mile run + stretch + drills
- Flexibility Exercises
- 1 x 450 speed 50 second 400/rest 15 minutes
- 3 x 200 speed 26-25-24 seconds/rest walk 200
Tuesday - TEMPO
- Warm-up 1 mile run + stretch + drills
- Flexibility Exercises
- 2 x 300
- 3 x 200
- WEIGHTS
Wednesday
- Warm-up 1 mile run + stretch + drills
- Flexibility Exercises
- 3 sets speed makers speed fast/rest jog
(50 meter sprints–50 meter stride–50 meter slow jog)repeat until 4 sprints are done) 3 minutes rest between setsThursday
- Warm-up: 1 mile in and outs
- Flexibility Exercises
- 2 x 200 speed 26 seconds/rest walk 200
Friday
- Warm-up 1 mile run + stretch + drills
- Flexibility Exercises
- 1 x 320 (Quality run) speed fast/rest 15 minutes
- 2 x 200 speed 26-25-24 seconds/rest walk 200
- 4 x 80 meters fast/rest walk back
Saturday
1)Meet or OFF or TEMPO/WEIGHTS
regards…
Wizzard