Critique, Summer program for someone moving up to 400, that lacks overall fitness,and aerobic capacity. *Acc hills are really more of an int temp workout.
Meso 1
Micro 1 (3x)
Day 1 Acc Hills 2x10x10m, r=walk back rep,5min set Volume=200
Day 2 Ext Tempo 5-6X300m in 50, r=1:30-2 Volume=1500
Day 3 Acc 3x4x10m->15m, vary start ex- falling, pushup, r=1min rep, 5min set
Day 4 IT Hills 8-10X100m @80%, r=incomplete, 4-6min Volume=800
Day 5 ET/Active. Rec. 4x800m in 3mins, r=3mins + GS circuit Volume=3200
Day 6 Ext Tempo 2x10x100m @70% falling starts, r=walk 50m/1-2min rep, 5min set Volume=2000
Day 7 Rest
Micro 2 (1x)
Day 1 Acc Hills 2x7x20m r=walk back rep,5min set Volume=280
Day 2 Ext Tempo 3-4x500m (400 in 65-70),r=5-7min Volume=1500
Day 3 Rest Volume=0
Day 4 Acc 3x3x15m->20m vary start ex- falling, pushup, r=2min rep, 5min set Volume=135
Day 5 IT Hills 8-10X100m @85%, r=incomplete, 4-6min Volume=800
Day 6 ET/Active. Rec. 1-2miles @ decent pace Volume=3200
Day 7 Rest Volume=0
Meso 2
Micro 1 (2x)
Day 1 Acc Hills 3x5x25m r=walk back rep,5min set Volume=375
Day 2 Ext Tempo 5-6x300m in 50 , r=1:30-2 Volume=1500
Day 3 Acc 3x3-4x15m->20m, vary start ex- falling, pushup, r=2min rep, 5min set Volume=180
Day 4 ET/Active Rec. 2x600,500,400 @ 70%,r=4-6 min Volume=3000
Day 5 IT Hills 8-10X100m @ 85%,r=incomplete, 4-6min Volume=800
Day 6 ET/Active Rec. 2x10x100m@ 75% r=walk 50m/1min rep, 5min set + GS circuit Volume=2000
Day 7 Rest Volume=0
Micro 2 (1x)
Day 1 Acc Hills 4x4x30m Volume=480
Day 2 Ext Tempo 5x300m in 49, r=1:30-2:30 Volume=1500
Day 3 Acc 3x3x20m->25m, vary start ex- falling, pushup, r=2min rep, 5min set Volume=180
Day 4 ET/Active Rec. 2x600,500,400 @ 70%,r=4-6 min Volume=3000
Day 5 Int. Tempo 3x200 in 27,3-4x150 in 20, r=3-5min Volume=1050
Day 6 ET 8-10x200m in 31, (if you fall off pace do 150s,then 100s etc or increase rest), r=2-3mins Volume=1600
Day 7 Rest
Micro 3 (1x)
Day 1 Acc 3x2-3x25-30, vary start ex- falling, pushup, r=3min rep, 5min set Volume=225
Day 2 Int. Tempo 3x200m, 2x200m in 27 r=2min rep,8-10min set Volume=1000
Day 3 Rest Volume=0
Day 4 Acc 3x2-3x25-30, vary start ex- falling, pushup, r=3min rep, 5min set Volume=225
Day 5 Int.Tempo/SEII 3x450m (200 in 27), r=8-10 Volume=1350
Day 6 ET/Active Rec. 1.5-2miles @ decent pace Volume=2400
Day 7 Rest
Volume by micro
Meso 1
Micro1-7820
Micro2-5915
Meso2
micro1-7855
micro2-7810
micro3-5200
overall- 34600