Although i dont have specific training program here’s a little bit of what I do.
Monday
-400m warm up
-5x20m blowouts
Then I start my workout.
-5x40m walking back is my rest
-5x60m walking back is my rest plus 30sec
-5x80m walking back is my rest plus 1 min
-Cooldown is another 400
Tuesday
-same warmup
I just do a few 200m
Wednesday
-Same as Monday
Thursday (Endurance Workout done at my Gym)
-3 miles on stationary bike
-1 mile on stair-master
-1 mile on treadmill
Friday
-Same as Monday/Tuesday
Saturday
-Pool workout
—sprints in the pool bout 10 times back and forth. with 30 seconds in between.
Sunday
-Rest
I’m only in the weight room probaby 2 or 3 times a week. Those days are Mon, Wed, maybe Fri.
Workout on Monday is Chest Back and Arms
Workout on Wednesday is Traps and Shoulders
Workout on Friday is Legs and Abs
If any body can give me some pointers itd be much appreciated.
I tend to do different sprint stuff each week. It really varies with how im feeling that day. But i always end up gettin in 5 days of sprint work. Its all peachy!
Fry my CNS? Please… dude, people don’t understand that my body heals extremely fast, I can do sprint work 4 days in a row and not be phased(when I say sprint work Im talkin about what I do on Mon/Tues/Wed)
Yea, I dont understand it either.
Well, you asked me about my goals? Currently in the 100 its 10.9. Since I’m in college, I gotta get lower…
And when I said I’m not on a specific training program, that was a lie. I change it up about every two to three weeks.
I think your workout looks ok. If you want to change anything, I’d slightly lower the volume of your sprint workout (maybe 600-700m total vol of sprints). Thursday, I would drop the stationary bike.
Along with decreasing your sprint vol, you may want to try to lift legs twice a week.
^^ i don’t uderstand how the workouts are “ok”… i mean he’s not even giving nearly full recovery between his spritns (1 min after an 80 m???)… am i missing something here?
lol, thats a type-o. its about 3 minutes plus the walkback…
I recover VERY fast!!! people don’t understand that about me. Anything 150 and under I dont need much recovery time. Its a different story with anything over. If im doing 200s I need like 5-10 minutes recovery. lol, lets not even talk about 300s and 400s.
You ain’t Wolverine, dude, and in your original post you said you “always end up getting 5 days of sprint work in…”
Do you have someone timing each of your 40’s, 50’s and 60’s? How much are you dropping off with such short rest time? I’d bet if you did pay attention to the demands of the body with 95% and above speed work, took longer rest and ran at a higher intensity you’d get better results.
Well, you asked me about my goals? Currently in the 100 its 10.9. Since I’m in college, I gotta get lower…
And when I said I’m not on a specific training program, that was a lie. I change it up about every two to three weeks.
lol, can I get some “constructive criticism” now?
So say what you mean then. What is your plan? You said you want to get faster, you are a sprinter, so why the hell are you doing endurance work on a bike?
Have you ever tried only doing speed work 3x week? with weights to follow?
It would help to know your stats, as much as possible. Those on this forum who take the time to help need to know something about first before throwing advice and recommendations your way. And so far much of what you have said contradicts each other…
I don’t have a specific training program/oh that was a lie.
I don’t have any specific goals/i want to get faster
I’m a sprinter/I do five miles worth of endurance work per week.
As far as us not understanding about your recovery level…if it’s true then great for you but only resting a couple minutes with a walk back after an 80 (if you are going after development of speed) is a bit ignorant.
However, the ultimate judging criteria of a program is the end result, i.e. you are a sprinter…are you getting faster?
My goals are clearly to get faster in the 100. Im not to concerned about my 200
What I do on the track is quite simple.
3-4 times a week i do sprint stuff. anything from 20m to 150m on blocks with full recovery, … which is short for me(depending on how I feel; like if im tired itll be longer and if i have energy to spare itll be shorter).
On off days i do some endurance stuff on the bike or treadmill(Since i dont like doing 200s all the time as my endurance work, i just get on the bike and haul ass for a couple of miles)
In the gym i lift weights 2-3 times a week. Saturday I do sprint work in the pool. Sunday is a rest day
Um… currently i weigh 155 or so… 5’9"
personal bests in 100/200 are 10.9/22.7
I train myself all the time and by myself.
My eating habits are very good. Breakfast every morning is a fruit salad with honey and nuts(pecans, walnuts, and almonds) followed by eggs of some sort(they are all organic) drink organic milk to(whole fat, none of that fat free stuff) Lunch is almost always a sandwich on sourdough with turkey and mild cheddar cheese and mayo. Dinner is always some kind of meat with a vegetable and some other food. Also eat a cucumber salad almost every night with dinner. Not to mention I take around 5-10 vitamens per day.
like ive said, my main goal is to get around the 10.3-10.4 range… and i damn well guaruntee that it will happen. It might take a while but i got ambition
So there you go… you have my workout, my diet, my current stats, and my goal.
So any type of help, or criticism, would be great.
If you want to get faster and to the level you desire to then i’d come up with a plan better than just doing a little of this a little of that.
I don’t care how great you think your recovery is at 5’9" and 155lbs you aren’t some anomaly above what i’ve experienced w/elite athletes running your times or better. that said, learn from those who have walked before you and limit your speed work to 3x week.
RE: CNS. this is a different kind of fatigue and one that creeps up on you when doing too much speed work. a rule of thumb for recovery with sprinting would be take 1 minute for every 10 meters you sprint or atleast let your heart rate get back down below 120bpm.
On off days i do some endurance stuff on the bike or treadmill(Since i dont like doing 200s all the time as my endurance work, i just get on the bike and haul ass for a couple of miles)
your off days are set up to assist in recovery. your endurance work is done with specific sprinting. you say your not as focused on the 200 so your special endurance won’t exceed a 200 by much here and there after you get into the outdoor season. you are a sprinter so training in the 95% and above and 75% and less is the area you need to strive for. the endurance work you speak of is more than likely exactly in the range you don’t want to be in. It is also pointless to be doing if you want to be doing what is optimal to get faster.
there are not many people who run legit 10.3’s and i can guarantee you those that do aren’t training on a bike and doing some worthless distance running.
In the gym i lift weights 2-3 times a week.
make this after your speed work. stick with 3x a week. forgive me but when you say you are in the gym 2-3 times a week it means f#@* all. how strong are you, what lifts, sets, reps, etc.
you sign up on this forum and start posting right away with some b.s. thread when you could’ve taken some time and researched numerous threads providing you with many answers and insights to solve your own dilemma.
you train on your own so it ought not to be a problem for you to research and then apply to your own program.
it’s not a problem for people to offer advice when it is warranted but others will not do for you what you will not do for yourself.
Remember that.
Saturday I do sprint work in the pool.
what’s the point of this?
My eating habits are very good. Breakfast every morning is a fruit salad with honey and nuts(pecans, walnuts, and almonds) followed by eggs of some sort(they are all organic) drink organic milk to(whole fat, none of that fat free stuff) Lunch is almost always a sandwich on sourdough with turkey and mild cheddar cheese and mayo. Dinner is always some kind of meat with a vegetable and some other food. Also eat a cucumber salad almost every night with dinner. Not to mention I take around 5-10 vitamens per day.
like ive said, my main goal is to get around the 10.3-10.4 range… and i damn well guaruntee that it will happen. It might take a while but i got ambition
So there you go… you have my workout, my diet, my current stats, and my goal.
So any type of help, or criticism, would be great.
Thanks and laters
food seems to be okay. not as great as you think…but…one step at a time.
Don’t take this negatively, my remarks that is, i’m just being blunt. there is a difference between having a goal and taking the best route to it and doing things cos you feel like it. sacrifices must be made as an athlete and we do not always do things we want to.
today it was raining and you didn’t do speed training…sounds like an excuse to me.
Monday I should do some Special Endurance training like 300, 250, 200, 150… would it be beneficial to me if I did it that way?
Tuesday could be block work… anything from 20-80m?
Wednesday would be a couple of 150s
Thursday would be same as tuesday
And friday be block work again.
Sat/Sun are normally rest days for me
And you suggested doing weights after, thats kind of a problem cause in my college I have to workout there around 1ish and I cant get to the track till around 5. So lately ive been hitting the weights before my running. But i should workout Mon/Wed/Fri…
As for the Endurance Workouts, im not to sure on what that consists of, could you tell me some kind of workout?
I said sprint/speed work 3x a week maximum. the outline you laid out above is still 5 days of speed work in a row. I personally would not start with special endurance. You have 3 phases of your 100, acceleration, max velocity and speed endurance.
A basic outline would address the week in this manner. For you, I presume you are either at the start of your season or still in off season so no need to focus on a whole lot of endurance yet. That will come.
*Note: this early in the season really no need to start doing blocks. once you get closer to indoor season you’ll be doing plenty. face down starts, roll starts…utilize these.
Tuesday: tempo at 70% or less and flexibility or any recovery methods. you say you can handle high volumes, etc so start with 1800-2000 meters. do a search on tempo to see the point and combos you can utilize. as with your speed work through the year you will start with small increments and lengthen them out as you get better conditioned.
Wednesday: I’d use this as your special/speed endurance day but at this early in the season there really is no point. More acceleration work, 0-30 meters but also some max velocity/fly runs too within this range.
volume: 300-400 meters
friday: 20-50 meters range
acceleration and velocity volume: 400 meters approximately
strength: primaries…2-4 reps/3-5 sets
secondaries…minimal if any.
saturday: tempo or off
sunday: off/recovery methods
And you suggested doing weights after, thats kind of a problem cause in my college I have to workout there around 1ish and I cant get to the track till around 5. So lately ive been hitting the weights before my running. But i should workout Mon/Wed/Fri…
whatever works for your schedule.
As for the Endurance Workouts, im not to sure on what that consists of, could you tell me some kind of workout?
Alright, i think thats it…
Later
prime example of what i am talking about. you are unsure of endurance workouts so do a search on “tempo workouts” and “endurance workouts” and see what comes up.
If you are really interested in becoming faster then I highly recommend you invest in Charlies products. the CFTS training manual is absolutely awesome and speed trap is just as enlightening. after reading these your preconceptions about speed training, intensity to train at and volume will be demolished.
Agree 100%