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?
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.
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?
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???
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
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.