This is a plan for a 400m runner i train with looking to run 48.Low in may 2010. Their Current 200m speed is 22.7-22.9 and he is looking to get in the 22.0-22.2 range next year to be able to achieve the 400m time. This is pre-season training before we go back to college and his school doesnt do speed work in any interpretation of the word. Long story short is that i’m wondering how to put acceleration into this gpp plan without causing a peak, staleness or some other problem?
Week 1-4
sun-long run (15-20mins)
mon-GS circuit GS
tues-600,500,400,300,200 @ 65%-EXT Temp
weds-GS circuit GS
thurs-----Rest----
fri-3x200,2x200 in 26.0 -->24.5 Int Temp
sat----Rest------
Week 5&6
sun-4xLong Hill Str/ ExtTemp
mon-GS circuit +10-15min GS/Long Run
tues-600,500,400,300,200 @ 75% EXT Temp
weds-GS circuit GS
thurs-4x5mins run with 3mins rest EXT Temp
fri-3x200,2x200 in 25.5 -->24.5 Int Temp
sat-----Rest------
After that he will start training with the school team again but they only train mon-thurs and have to run cross country so a 10k on sunday. I thought maybe he could do a short hill on friday;
2x10x20m-30mhill @ 80-85% with walk back recovery (i know not really “true” speed work, but it works acc and strenght and it can’t be done in spikes)
But what about the 6 weeks before starting school practices?