I recently came off an indoor season where I had very marginal results from my previous training reaching a time of 6.97s over 60m. With my last years pb being 7.02. In between these two indoor seasons I reached a pb of 10.79s in the 100m and 22.14s in the 200m.
At the end of the indoor season after running 6.97s I used the following program:
Cycle 1
Mon-speed endurance (300,250,200,200) 40s pace
Tues-sled pulls (10% bw, varying) 2x30m normal, 4x30m sleds, 2x30m normal
Wed-off
Thurs-2x200m
Fri-hills 6x80m
Cycle 2
Mon-technical speed and starts 10mx10
Tue-sled pulls 1x30m normal, 2x30m sled, 2x60m sleds, 2x60m normal
Wed-off
Thurs-speed endurance 150mx4
Fri- Plyo day
Cycle 3
Mon-off
Tue-Speed (6x flying 30m) Plyometrics
Wed-off
Thursday- specific speed endurance (100m from blocks, 200m from blocks)
Fri- plyometrics
With weights being lifted on Tues, Thursdays and Saturdays. The training leading up to both of these seasons was a mash of random sprint workouts from an old coach. As a result, my season opener for my outdoor season was 11.23s, with each subsequent race my 100m time is dropping slowly. After a month I’ve come back down to a closer time of 10.9s. To me this signified bad preparation and training methods, since I lost speed with my preparation period and only begun to build it again during competition period. What a waste of time!
I’ve decided to make some changes and follow a short to long approach, which I’ve instinctively always felt was the best approach. Here is my take on the approach:
GPP-Month 1
Sunday
4x4x20m starts
4x40m easy
Monday
8x200m Tempo
Upper body
Tuesday
4x20m fast starts
3x4x40m sprints
Wednesday
8x200m tempo
Core work
Thursday
4x4x20m
4x40m easy
Friday
8x200m tempo
Core work
GPP-Month 2
Sunday
3x4x30m
4x60m fast
Tuesday
4x30m fast starts
3x3x60m sprints
Thursday
3x4x30m
4x60m
Same tempo as before
SPP-Month 3,4
Sunday
4x30m starts easy
3x3x60m sprints (Ends when form deteriorates) progresses to 4x2x70m
Tuesday
3x4x30m blocks
4x60m
Thursday
4x30m- easy
3x3x60m progresses to 4x2x70m
1x220m (decreasing SE distance progression)
Same tempo as before
My weights are now on Sunday, Thursday and Tuesdays
My whole periodization is to emphasize 20-40m, and then 30-60m with an emphasis on 30m, then 30-60 with an emphasis on 60m, then 30-70m with an emphasis on 70m. I’ve added the lone speed endurance session because I am a 4x200m relay member but I wasn’t sure how to add this in.
Any comments?