Guess i’ll start with some background. I’m a freshman in college, did track in high school, was decent at it, and have decided to make a run at walking on to my schools team next year. In high school I split a 52sec in the 4x400m relay, primary events are going to be (hopefully) the 400 and 800m.
PR’s:
100m: 12.1
200m: 25.x (dont remember, only ran it once) 400m: split 52
800m: 2:12, never trained for it, usually ran it within about 15 minutes of the 400m dash
Right now i’m doing a gpp type of phase, trying to structure my training for the first time. my workouts for the last couple weeks have been as follows:
2/25:
800m warm up
Butt kicks, high knees, lunges, etc 200m
6x200 under 35 1 min rest
Abs 95 reps
2/26:
800m warm up
butt kicks, high knees, kareoka, 100m all (50 down, 50 back)
5x10m 1 min rest
3x20m 2 min rest
1xflying 30m (20m run in) 3 min rest
1x100m strides
2/27:
1 mile jog ~15 min rest
1 mile faster jog
Abs 80 reps
2/28: mom was here, did nothing.
2/29:
800m warm up
Stretch
16x100m 18 sec/30 sec rest (two of them over, 19.4, 19.1, goal was under 20)
3/1:
Ran ~3 miles on chipman trail (local trail, it’s pretty flat, had to go running due to an agreement for a fund raiser program here at school0
3/5:
jogged to track (~ ½ mile?)
16x100m in 17-18 seconds (about half and half, 1st 20.2, last 16.7)
walked back to dorm
3/6:
800m jog
static stretching
dynamic drills (over bush, high knees, but kicks)
5x10m 1min rest
2x20m 2 min rest
1xflying 30m (~20m run in)
i am planning on doing tempo 3x per week and speed 2-3 times per week for the next 4 weeks or so, in addition to weights 3x per week. After this i plan possibly replacing a speed day with a hills day, and possibly one of the tempo days for some long repeats (300-600m). I am going to run in an open meet here in april, just for fun and the spirit of competition, hoping to post a 54-55 low.
any thoughts/critiques/suggestions would be greatly appreciated! you all know a lot more about this than i do!