okay til end of this year this is how my training is going to be
monday
60mx10 100% effort
friday flying 30’s x 10
training for 60m this december is there anything else i should include in my training?
also next year im training for the 100m what sort of distance should i be running for speed endurance? 80m?
Hello Runningfaster. I was just checking out your log. What is your rationale for organizing your training? Also sorry if I missed it but what are you doing for restoration work? Extensive tempos etc?
hey matt i dont do tempo work at all atm what would you suggest?
i’m usually pretty sore(legs) from training and recover after about 3days of no sprint work
You might like to cut the 60’s down to 3 with 10 mins recovery, and the 30’s down to 6 with 5 mins recovery.Then on the alternate days you could do 10 x 100m tempo at 75% intensity or LESS.
sounds good grooster so program will look like this…
monday
3x60m
wednesday
tempo 10x 100 75%
friday
flying 30’sx6
is that enough for now or should i do more???
btw i’m a beginner in term of sprint training so any advice is much appreciated
cheers michael
You could do the tempo runs on tuesday and saturday and do weights after the speed sessions,maybe bench ,squats ,seated row, begin with 2-3 work sets of 10 reps
Tempo runs are used to increase aerobic capacity, usually HR 14-160 from what I understand and they also have a restorative nature. By this I mean that they help facilitate recovery from the previous high intensity stressors. Are you just planning on training mon/wed/fri. How are you incorporating your strength and explosive training into this?
Sorry for the questions I’m just interested
thats okay Matt im glad people are explaining these things to me, i havent planned any strength or explosive training in yet as im out of shape atm maybe incorporate them as i slowly progress???
today 100’sx4 100%
today
tempo 100x9 75%-100%
today 110x4 100% intensity
1st run 12.97
2nd 13.06
not bad gone from 13.44 to 12.97 in 2 weeks will be back in the high 11’s this time next year
yesterday 3x100 1xflying 30m 100%
tomorrow
tempo runs 10x100m 100m walk back between runs
today 110mx4
1st run 12.87
2nd run 13.00
other two runs were not timed
is there much difference timing on a track compared to grass? would track be slightly faster?
today 1x200 1x100
200m:25.28
today tempo 6x100 2x200
today
110mx4 12.81 13.13
grass track i have been training on has a 60m and 70m line i used measurement between the 2 to take 10m checks and it seems i may have been running 110m… not 100% sure but running a 6.09 50m and then a 12.81 100m doesnt add up at all
metres have been changed was accidently running 110m lol couldnt figure out where i was losing a full second…
started doing squats again 3x3 started at a weak 80kg ,legs very sore for at least 3-4days afte, hoping that will go away as my body gets used to the stress.
sunday 6th of december end of year meet
60m 7.21 stumbled out of blocks hope to do a 7.10 next time
100m 11.18
by the way these are all handtimed
did well for my first meet.
mondays: 4x100m situps 4x20 100%
wednesdays: 4x40m squats 100kg 3x5 100%
fridays: 4x100m technical runs