2nd week of training
Monday - Speed and Resistance
- 2 x 30m, 2-3 minutes recovery
- 4 x 30m with 30% of bodyweight, 2-3 minutes recovery
- 2 x 30m, 2-3 minutes recovery
- 1 x 90m at 400m finishing pace. The 400m runner failed to grasp the concept and run it at about 1 second too fast
Weights
1a. Clean Pull + Hang Clean 5 x 2 (2+1)
1b. Squat Stretch 5 x 20 sec
2a. Hip Thrust 2 x 10
2b. Military Press 2 x 6
2c. Front Hold off Bench 2 x 30 sec
3a. Lat Pulldown 2 x 10
3b. Front Squat 2 x 6
3c. Kettlebell Overhead Walk (1 arm) 2 x 30 sec each side
Tuesday
Tempo - they have a choice between running, rowing, bike, swimming and 3 programmes for each.
Wednesday is off, although they most do another sport
Thursday - Resistance
1a. 1 Arm Suitcase Deadlift 4 x 4 each side
1b. Yoga Move 4 x 4 each side
2a. 1 Legged Squat 3 x 4 each side
2b. Floor Press + Push Up 3 x 5 + max
2c. Dragonflags 2 x 30 sec
3a. Arabseques 3 x 10 each leg
3b. Bent Row + Rev Push Ups 3 x 6 + max
3c. Side Holds 3 x 25 sec each side
Friday - see Tuesday
Saturday - Hills
- 2 x 20m, 2 minutes rest
- 2 x 200m, walk back between reps then 8 minutes
- 2 x 60m + 100m + 60m, walk back between reps then 8 minutes
They didn’t do there Tuesday or Friday session, as they were tired due to Uni and work committments - but still race a 7km race on Sunday. Haven’t spoken to them about that, only found out as a friend tried to beat them.
For smart people, they are stupid and old training beliefs espoused by family are difficult to break down.