Thought it was about time I started a training log so people can see what I do on the track, I’ll also use this to document the training I do in Portugal when I go warm weather training in a few weeks.
The percentage figures I’ve stated are percentage of flat out pace at that distance.
So for anything 200m and below 100% = flat out, but for something like a 400m 100% means 400m race pace, so not quite as fast.
Tuesday 19th Feb
1 lap warmup, 20mins medball & bodyweight exercises, 6 mins stretching
300m x 2, 250m x 2, 200m x 2, 150m x 2, 100m x 2 w/3 min rest, working up from 70% to 90%
Thursday 21st Feb
1 lap warmup, 20mins medball & bodyweight exercises, 6 mins stretching
300m @ 70%
50m x 2, 60m x 2, 70m x 2, 100m x 2 @ 95% w/2 min rest
Saturday 23rd Feb
3 lap warmup, 20 mins dynamic drills
30m tyre pulls (10kg weight disc added) x 5 @ 95%
30m block starts x 5 @ 100% w/1 min rest
120m sprints @ 95% w/4 min rest, concentrating on technique
Tuesday 26th Feb
Resistance exercises, press ups, hops/jumps up stairs
High knees, side steps, heel flicks etc.
1st set - 200m x 2 @ 70%, 200m @ 80% w/2 mins rest between runs
5 minute rest
2nd set - 200m @ 90%, 400m @ 70%
5 minute rest
3rd set - 400m @ 70%, 400m @ 80% w/2 mins rest between runs