Help with GPP for 400/800

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1

i want to improve my conditioning right now in order to run in a couple indoor and outdoor meets in feb-apr. this is the plan i’ve kind of put together, input would be appreciated!

Day 1-

Warm up:
800m jog, A skip, B skip, kareoka, high knees
3x10m 1 min rest
3x30m 3 min rest
Lower Body Weights

Day 2-
Same Warm Up
10x100m in 16.5-17.5 seconds 30 sec rest

Day 3-
Warm up
2x10m 1 min rest
4x60m 5 min rest
Upper Weights

Day 4-
2-3 mile run, plan on working up to 3-5 miles

Day 5-
5x400m tempo (thinking in around 75-80 seconds, 3 min rest)

I dont know whether to take day 6 and 7 off completely, or what else i could throw in here? i’m thinking possibly another longer run, or maybe a 3x300 or 2x3x200 workout at a faster, SE type pace? like maybe 40 seconds for the 300’s and around 28-29 for the 200’s?

Personal Bests:

100m: 12.1ht (never ran it in high school, just kind of got thrown into it at one meet)
200m: 25.3FAT (again, kind of thrown into it, running from lane 10)
400m: i split a 52 in the 4x400, best open performance was 55.
800m: ~2:12, don’t remember exactly, ususally ran it right after the 400 so was gassed.

Long term goals are to brek 50.0 in the 400, and break 2:00 in the 800. short term i’d like to run 53 and 2:05.

Any input, comments/advice is greatly appreciated!

2

We incorporate a body weight circuit that not only develops muscular endurance and strength but provides a good cardio workout.

That could be on day 6

Sit Ups
Push Ups
Crunches or Calf raises
Chin Ups
Body Squats
Dips

Do 5 circuits of the above and try to limit the rest time between exercises.

Maybe a 6 to 8 run throughs over 100m & some dynamic stretching to warm up before getting into the circuit.

Your program could be a tad light, depends on how old and conditioned you are.

However I assume you are starting from scratch a bit, which means your initial program is a common sense approach and gives you something to build on.

3

Perhaps inserting day 5 extensive tempo after day 2. Perhaps more in the tank when you perform your second speed day? So…

Day 1-

Warm up:
800m jog, A skip, B skip, kareoka, high knees
3x10m 1 min rest
3x30m 3 min rest
Lower Body Weights

Day 2-
Same Warm Up
10x100m in 16.5-17.5 seconds 30 sec rest

Day 3-
5x400m tempo (thinking in around 75-80 seconds, 3 min rest)

Day 4-
Warm up
2x10m 1 min rest
4x60m 5 min rest
Upper Weights

Day 5-
2-3 mile run, plan on working up to 3-5 miles

4

i’m 19, i’m not in terrible shape, but i’m far from where i want to be, or even where i was in high school, i’d say if i laced up my spikes right now for a meet i’d post a 57 second 400.

how many reps would you do per exercise for such a bodyweight circuit? i’d assume you’d do more pushups and crunches than pullups and dips, maybe not?

and someone commented that it may be too light, i plan on adding some volume after maybe a week or two.

how much volume should i look to eventually have for speed and tempo, either per session or per week?