My season was awful, and didn’t plan to run any competition. But my team/club asked me to compete for the nationals relays 4x400. We were 2nd. I ran 1 400flat and the relay. split was 48.8. Not too bad. The program was inspired by mr Kitkat…(lactate threshold) my abstract came in handy there. I did absolutely no weight training because of time restraints. i did some ab work on rest days.Maybe someone can benefit from this program, so take what you like or comment on it. Days i did nothing are not mentioned
This was my training to that competition:
Start aug 1- nationals sept 29
week 1
2-08: acc: 230/280/290 break 2x150
3-08: tempo 10100 <17
4-08:3300 walk(about 1’ between runs) than 3min ->2300 walk between runs then 10’ and 3*80 (300in 53/51/50/(after 3’ break–>49/50)
6-08 330/230fly/2*60 feeling bad legs. stopped.
7-08 to 12-08 SICK!
13-08 330/280(40/40 F/S)/290 fsf- 300 in 41
14-08 260/380 2150(19.6) and 3x200 2 mins(25.6/25.5/26.4)
16-08 easy warm up 300+150(38.8+19.8) FR(40’) 300 (36.7)
17-08 easy tempo
18-08 short speed. 360 3200 2min(26.0/25.4/26.4)
20-08 480 300+460/200+460/150+460 (36.2;+48.0/23.1+47.8/17.6) Fulle rec 20-25’
21-08 10x200 tempo
23-08 260/280 ; 200+200 2’ 23.6+24.4 Frec 300(36.6)
24-08 180-180-150-150-120 (22.7/23.2/19.2/18.8/14.5)
25-08 easy tempo 2k + stretching
28-08 330 230block 360 280 rec 7-10’
29-08 3200 2’ 24.4/26.0/26.4
01-09 330
03-09 3300 2,5’ 24.9/25.1/24.7
04-09 10100
05-09 530/560 bend
06-09 200+200 24.6/25.0
08-09 acc 220/330
09-09 competition 500 - 49.45 (windy)
10-09 2*150 2’ 19.5/19.1
12-09 tempo 10x100
15-09 300/250/200/150 10’ 39.7/31.2/24.0/22.1
22-09 5x200 walk (times berween 25.5 and 24.5)
23-09 tempo + abwork
24-09 430 260 3*40block
25-09 300+150 (35.4+19.6
29-09 national 4x400 2nd leg 48.8
thats it.
I had almost no troubles with injures.2x cramp in training but it didnt hold me back.