KevinG's journal!

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1

DAY 1: Monday, June 2

  1. Warmup: 800m jog, 5 x 50m strides (gradually faster)

  2. 7 x 30m @ 100%; 3 min recovery

These runs got slower with every rep. I had planned to complete 9, but I cut it short after 7 because my speed had dropped off substantially.

  1. IN-PLACE JUMPS:
    a. tuck jumps (3x5)
    b. split jumps (3x5) (very taxing)
    c. single-leg jumps (2x5)

My legs were totally wasted by the time I hit the single-leg jumps, so this exercise was of poor quality.

  1. Streching
2

DAY 2: Tues, June 3

  1. Warmup: 800m jog

  2. EXTENSIVE TEMPO: 5 x 4 x 100m @ 60-75%/50m walk

  3. Stretching

Quite sore from yesterday, particularly in the hips, abdominals, and posterior delts

3

5x4x100!!! thats 20!!!

4

Yes that’s 2000m. I thought that’s a normal volume? I did not find it hard, if you’re implying that that is too much.

5

DAY 3: Wed, June 4

800m jog, thorough PNF stretching.

Sore as all hell today!

6

I think you should give yourself longer rests in between 30m reps.

7

DAY 4: Thurs, June 5

Today was a day of complete rest.

I had planned for a second speed day today, but I still have some soreness left so I’m holding off.