my training from july to october

Members Area My Training Journal
1

July
Week 3 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Speed & Technique 230 Flying360280 100% Costing100% 4 min3 min5 min 4 min3 min5 min
Monday Strength general Weight training
Tuesday
Wednesday Strength general Weight training
Thursday Speed & Technique 240 flying6302602120 100% 100%Costing100% 4 min3 min3 min6 min 4 min3 min 3 min
Friday Rest
Week 3 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance specific 32004150 85% of 200m tpb90% of 150 pb 3 min4 min 8 min
Sunday Speed & Technique 230 Flying360280 100% Costing100% 4 min3 min5 min 4 min3 min5 min
Monday Rest
Tuesday Endurance Specific 2 * 3 * (50+50+50) (100%, 80%, 100%) of 100m tpb 3 min 5 min
Wednesday Evaluation 200 m 100% of 200m
Thursday Pool
Friday Rest
Target personal best in 100 meters: 11.00 sec
Target personal best in 200 meters: 22.80 sec
Personal best in 400 meters:

Week 4 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Technique 3 * 3 * 30 Starts (blocks) 100% 3 min 5 min
Monday Strength general Weight training
Tuesday Rest
Wednesday Rest
Thursday Rest
Friday Rest
Week 4 noon
Day Develop Session Effort Recovery
Rep Set
Saturday
Sunday
Monday Technique 3 * 3 * 30 Starts (blocks) 100% 3 min 5 min
Tuesday Rest
Wednesday Evaluation 100 m
Thursday Evaluation 200 m
Friday Rest

August
Week 1 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Anaerobic Quality 2 * 3 * 80 90% to 95% of 100m tpb 2 min 5 min
Monday Strength general Weight training
Tuesday
Wednesday
Thursday
Friday Rest
Week 1 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Technique& speed 3 * 3 * 30 Starts (blocks)2120 100%100% 3 min 5 min 5 min
Sunday Rest
Monday Endurance Specific 22*150m 100% 10 min 15 min
Tuesday
Wednesday Technique & Speed 3 * 3 * 30 Drive 95% to 100% 5 min 10 min
Thursday POOL SESSION
Friday Rest

Week 2 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Technique 3 * 3 * 30 Drive 95% to 100% 5 min 10 min
Monday Strength general Weight training
Tuesday
Wednesday
Thursday
Friday Rest
Week 2 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance Specific 2 * 3 * (100+100+100) (100%, 80%, 100%) of 200m tpb 3 min 5 min
Sunday
Monday Endurance Specific 22150m 100% 10 min 15 min
Tuesday Anaerobic Quality 2 * 3 * 120 90% to 95% of 200m tpb Anaerobic Quality 2 * 3 * 120
Wednesday Technique & Speed 3 * 3 * 30 Drive 95% to 100% 5 min 10 min
Thursday POOL SESSION
Friday Rest

Week 3 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Anaerobic Quality 3 * 6 * 80 80% 200m tpb 3 min 5 min
Monday Strength general Weight training
Tuesday Anaerobic Quality 3 * 6 * 40 80% 100m tpb 3 min 5 min
Wednesday Strength general Weight training
Thursday Technique 3 * 3 * 30m (with tyre) 3 min 5 min
Friday Rest
Week 3 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 2 * 3 * 350 80% of 400m pb 3 min 5 min
Sunday
Monday Endurance General 33200 80% of 400 pb 3 min 5 min
Tuesday
Wednesday Endurance General 2 * 3 * 350 80% of 400m pb 3 min 5 min
Thursday Rest
Friday Rest

Week 4 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday
Monday Strength general Weight training
Tuesday
Wednesday Strength general Weight training
Thursday
Friday Rest
Week 4 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 2 * 3 * 300 80% 400m pb 3 min 5 min
Sunday
Monday Endurance General 2 * 3 * 300 80% 400m pb 3 min 5 min
Tuesday
Wednesday Endurance General 2 * 3 * 300 80% 400m pb 3 min 5 min
Thursday Rest
Friday Rest

September
Week 1 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday
Monday Strength general Weight training
Tuesday
Wednesday Strength general Weight training
Thursday
Friday Rest
Week 1 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 23150 80% 100m tpb 3 min 5 min
Sunday
Monday Endurance General 23505120 80% 100 m tpb 3 min 5 min
Tuesday
Wednesday Endurance General 24*200 80% of 200 pb 3 min 5 min
Thursday
Friday Rest
Week 2 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday
Monday Strength general Weight training
Tuesday
Wednesday Strength general Weight training
Thursday
Friday Rest

Week 2 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 25200 80% 400m pb 3 min 5 min
Sunday
Monday Endurance General 2360590 80% 100 m tpb 3 min 5 min
Tuesday
Wednesday Endurance General 23*250 80% of 200 tpb 3 min 5 min
Thursday
Friday Rest
Week 3 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday
Monday Strength general Weight training
Tuesday
Wednesday Strength general Weight training
Thursday
Friday Rest

Week 3 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 24200 80% 400m pb 3 min 5 min
Sunday
Monday Endurance General 23405150 80% 100 m tpb 3 min 5 min
Tuesday
Wednesday Endurance General 23*250 80% of 200 tpb 3 min 5 min
Thursday
Friday Rest

Week 4 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday
Monday Strength general Weight training
Tuesday
Wednesday Strength general Weight training
Thursday
Friday Rest

Week 4 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Technique & Speed 820 Drive540 Drive2120 100% of 100 90% of 100 m tpb 5 min 10 min
Sunday
Monday Endurance General 23100 stride850 stride 90% 100 m tpb 3 min 5 min
Tuesday
Wednesday Endurance General 24150 80% of 200 tpb 3 min 5 min
Thursday
Friday Rest

October
Week 1 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday
Monday Strength general Weight training
Tuesday
Wednesday Strength general Weight training
Thursday
Friday Rest
Week 1 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance Specific 2 * 3 * (100+100+100) (100%, 80%, 100%) of 200m tpb 3 min 5 min
Sunday
Monday Speed 3 * 3 * 80 95% to 100% of 200m tpb 3 min 5 min
Tuesday
Wednesday Anaerobic Quality 2 * 3 * 120 90% to 95% of 200m tpb 2 min 5 min
Thursday
Friday Rest
Week 2 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday
Monday Strength general Weight training
Tuesday
Wednesday Strength general Weight training
Thursday
Friday Rest
Week 2 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance Specific 2 * 3 * (100+80+100) (100%, 80%, 100%) of 200m tpb 3 min 5 min
Sunday
Monday Speed 2 * 3 * 50 95% to 100% of 100m tpb 3 min 5 min
Tuesday
Wednesday Anaerobic Quality 2 * 3 * 140 90% to 95% of 200m tpb 2 min 5 min
Thursday
Friday Rest
Week 3 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday
Monday Strength general Weight training
Tuesday
Wednesday Strength general Weight training
Thursday
Friday Rest
Week 3 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance Specific 2 * 3 * (50+50+50) (100%, 80%, 100%) of 100m tpb 3 min 5 min
Sunday
Monday Speed 2 * 3 * 60 95% to 100% of 100m tpb 3 min 5 min
Tuesday
Wednesday Anaerobic Quality 2 * 3 * 120 95% to 100% of 100m tpb 3 min 5 min
Thursday
Friday Rest
Week 4 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday
Monday Strength general Weight training
Tuesday
Wednesday Strength general Weight training
Thursday
Friday Rest
Week 4 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance Specific 2 * 3 * (50+30+50) (100%, 80%, 100%) of 100m tpb 3 min 5 min
Sunday
Monday Speed 3 * 3 * 40 95% to 100% of 100m tpb 3 min 5 min
Tuesday
Wednesday Anaerobic Quality 2 * 3 * 80 90% to 95% of 100m tpb 2 min 5 min
Thursday
Friday Rest

this is my training program from july to october and any day where there is no session then this is the DeMOlishing day(competition day) :cool:

wht is ur opinion,
note before every seesion there is a regular warm up and running drills

2

hey its not so bad, but this brian guy i think has missed out on so many things. first of all tempo (since u were asking me), wat about plyos (bounds, skips, box jumps etc), wat about cct training to develop muscular endurance.
plus there is a greater percentage of short sprint distances (20s, 30s etc) u should spend most of ur time working specifically in the 50-150m range for the 100m. 11.00 is not hard at all, but u need a good base of endurance and strength and u should run with no worries. dont worry about block starts the first few strides. worry about wat happens after 60m. as charlie says, go for the 5seconds in the 200m out of endurance b4 thiking about the 0.3 in the first 30m. thats my advice to u.
gluck

3

i think i had to work out some block starts because my start is awful thanks god i have improvin it,the problem is that i had a very important meet next month ,so i didnt have time for phase 1,so i guess i linked the two seasons to gether cuz there is no time but after this meet i 'll try ti imrove my muscular power and endurance

4

hy komy i did with ur advise and i added some polymetrics training and circuit training to the program

July
Week 3 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Speed & Technique 230 Flying360280 100% Costing100% 4 min3 min5 min 4 min3 min5 min
Monday Strength general Weight training
Tuesday General fitness Polymterics
Wednesday Strength general Weight training
Thursday Speed & Technique 240 flying6302602120 100% 100%Costing100% 4 min3 min3 min6 min 4 min3 min 3 min
Friday Rest
Week 3 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance specific 32004150 85% of 200m tpb90% of 150 pb 3 min4 min 8 min
Sunday Speed & Technique 230 Flying360280 100% Costing100% 4 min3 min5 min 4 min3 min5 min
Monday Rest
Tuesday Endurance Specific 2 * 3 * (50+50+50) (100%, 80%, 100%) of 100m tpb 3 min 5 min
Wednesday Evaluation 200 m 100% of 200m
Thursday Pool
Friday Rest
Target personal best in 100 meters: 11.00 sec
Target personal best in 200 meters: 22.80 sec
Personal best in 400 meters:

Week 4 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Technique 3 * 3 * 30 Starts (blocks) 100% 3 min 5 min
Monday Strength general Weight training
Tuesday Rest
Wednesday Rest
Thursday Rest
Friday Rest
Week 4 noon
Day Develop Session Effort Recovery
Rep Set
Saturday
Sunday
Monday Technique 3 * 3 * 30 Starts (blocks) 100% 3 min 5 min
Tuesday Rest
Wednesday Evaluation 100 m
Thursday Evaluation 200 m
Friday Rest

August
Week 1 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Anaerobic Quality 2 * 3 * 80 90% to 95% of 100m tpb 2 min 5 min
Monday Strength general Weight training
Tuesday
Wednesday
Thursday
Friday Rest
Week 1 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Technique& speed 3 * 3 * 30 Starts (blocks)2120 100%100% 3 min 5 min 5 min
Sunday Rest
Monday Endurance Specific 22*150m 100% 10 min 15 min
Tuesday
Wednesday Technique & Speed 3 * 3 * 30 Drive 95% to 100% 5 min 10 min
Thursday POOL SESSION
Friday Rest

Week 2 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Technique 3 * 3 * 30 Drive 95% to 100% 5 min 10 min
Monday Strength general Weight training
Tuesday General fitness Circuit training
Wednesday
Thursday
Friday Rest
Week 2 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance Specific 2 * 3 * (100+100+100) (100%, 80%, 100%) of 200m tpb 3 min 5 min
Sunday General fitness Polymetric
Monday Endurance Specific 22150m 100% 10 min 15 min
Tuesday Anaerobic Quality 2 * 3 * 120 90% to 95% of 200m tpb Anaerobic Quality 2 * 3 * 120
Wednesday Technique & Speed 3 * 3 * 30 Drive 95% to 100% 5 min 10 min
Thursday POOL SESSION
Friday Rest

Week 3 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Anaerobic Quality 3 * 6 * 80 80% 200m tpb 3 min 5 min
Monday Strength general Weight training
Tuesday Anaerobic Quality 3 * 6 * 40 80% 100m tpb 3 min 5 min
Wednesday Strength general Weight training
Thursday Technique 3 * 3 * 30m (with tyre) 3 min 5 min
Friday Rest
Week 3 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 2 * 3 * 350 80% of 400m pb 3 min 5 min
Sunday General fitness Polymterics
Monday Endurance General 33200 80% of 400 pb 3 min 5 min
Tuesday
Wednesday Endurance General 2 * 3 * 350 80% of 400m pb 3 min 5 min
Thursday Rest
Friday Rest

Week 4 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday
Monday Strength general Weight training
Tuesday
Wednesday Strength general Weight training
Thursday
Friday Rest
Week 4 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 2 * 3 * 300 80% 400m pb 3 min 5 min
Sunday General fitness Circuit training
Monday Endurance General 2 * 3 * 300 80% 400m pb 3 min 5 min
Tuesday General fitness Polymetrics
Wednesday Endurance General 2 * 3 * 300 80% 400m pb 3 min 5 min
Thursday Rest
Friday Rest

September
Week 1 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday
Monday Strength general Weight training
Tuesday
Wednesday Strength general Weight training
Thursday
Friday Rest
Week 1 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 23150 80% 100m tpb 3 min 5 min
Sunday General fitness Circuit training
Monday Endurance General 23505120 80% 100 m tpb 3 min 5 min
Tuesday General fitness Circuit training
Wednesday Endurance General 24*200 80% of 200 pb 3 min 5 min
Thursday General fitness Polymetrics
Friday Rest
Week 2 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday
Monday Strength general Weight training
Tuesday
Wednesday Strength general Weight training
Thursday
Friday Rest

Week 2 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 25200 80% 400m pb 3 min 5 min
Sunday General fitness Circuit training
Monday Endurance General 2360590 80% 100 m tpb 3 min 5 min
Tuesday General fitness Circuit training
Wednesday Endurance General 23*250 80% of 200 tpb 3 min 5 min
Thursday General fitness Polymetrics
Friday Rest
Week 3 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday
Monday Strength general Weight training
Tuesday
Wednesday Strength general Weight training
Thursday
Friday Rest

Week 3 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 24200 80% 400m pb 3 min 5 min
Sunday General fitness Circuit training
Monday Endurance General 23405150 80% 100 m tpb 3 min 5 min
Tuesday General fitness Circuit training
Wednesday Endurance General 23*250 80% of 200 tpb 3 min 5 min
Thursday General fitness Polymetrics
Friday Rest

Week 4 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday
Monday Strength general Weight training
Tuesday
Wednesday Strength general Weight training
Thursday
Friday Rest

Week 4 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Technique & Speed 820 Drive540 Drive2120 100% of 100 90% of 100 m tpb 5 min 10 min
Sunday General fitness Circuit training
Monday Endurance General 23100 stride850 stride 90% 100 m tpb 3 min 5 min
Tuesday General fitness Circuit training
Wednesday Endurance General 24150 80% of 200 tpb 3 min 5 min
Thursday General fitness Polymetrics
Friday Rest

October
Week 1 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday
Monday Strength general Weight training
Tuesday
Wednesday Strength general Weight training
Thursday
Friday Rest
Week 1 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance Specific 2 * 3 * (100+100+100) (100%, 80%, 100%) of 200m tpb 3 min 5 min
Sunday General fitness Circuit training
Monday Speed 3 * 3 * 80 95% to 100% of 200m tpb 3 min 5 min
Tuesday General fitness Circuit training
Wednesday Anaerobic Quality 2 * 3 * 120 90% to 95% of 200m tpb 2 min 5 min
Thursday General fitness Polymetrics
Friday Rest
Week 2 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday
Monday Strength general Weight training
Tuesday
Wednesday Strength general Weight training
Thursday
Friday Rest
Week 2 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance Specific 2 * 3 * (100+80+100) (100%, 80%, 100%) of 200m tpb 3 min 5 min
Sunday General fitness Circuit training
Monday Speed 2 * 3 * 50 95% to 100% of 100m tpb 3 min 5 min
Tuesday General fitness Circuit training
Wednesday Anaerobic Quality 2 * 3 * 140 90% to 95% of 200m tpb 2 min 5 min
Thursday General fitness Polymetrics
Friday Rest
Week 3 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday
Monday Strength general Weight training
Tuesday
Wednesday Strength general Weight training
Thursday
Friday Rest
Week 3 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance Specific 2 * 3 * (50+50+50) (100%, 80%, 100%) of 100m tpb 3 min 5 min
Sunday General fitness Circuit training
Monday Speed 2 * 3 * 60 95% to 100% of 100m tpb 3 min 5 min
Tuesday General fitness Circuit training
Wednesday Anaerobic Quality 2 * 3 * 120 95% to 100% of 100m tpb 3 min 5 min
Thursday General fitness Polymetrics
Friday Rest
Week 4 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday
Monday Strength general Weight training
Tuesday
Wednesday Strength general Weight training
Thursday
Friday Rest
Week 4 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance Specific 2 * 3 * (50+30+50) (100%, 80%, 100%) of 100m tpb 3 min 5 min
Sunday General fitness Circuit training
Monday Speed 3 * 3 * 40 95% to 100% of 100m tpb 3 min 5 min
Tuesday General fitness Circuit training
Wednesday Anaerobic Quality 2 * 3 * 80 90% to 95% of 100m tpb 2 min 5 min
Thursday General fitness Polymetrics
Friday Rest

please tell me your opinion and put in mind that this training program of a season that still didnt end and by the way what is meant by gpp

5

GPP= General Preperation Period. basically meaning phase 1, where you work on your general developemnt.

on other thing to point out i see that during July week3 u have an endurance specific session on tuesday that is performed at 100% followed next day by a 200m test. never sprint back to back days as it sets up for injuries. a hard training session should be followed by a lighter session the next day so as not not overstress your CNS.

6

the 200 meters test wasnt a real test it was the 200 meters race which i ran in under 20 years alexandria championships,i ran it on 24,2 just tempo :wink: :wink:
so it wasnt really a real test also i am planning to start my gpp at the begining of december,just to rest a bit between seasons
are polymetrics so important? :confused:

7

August start of season

Week 1 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Anaerobic Quality 2 * 3 * 80 90% to 95% of 100m tpb 2 min 5 min
Monday Strength general Weight training
Tuesday Technique& speed 3 * 3 * 30 Starts (blocks)2120 100%95% 3 min 5 min 5 min
Wednesday Strength general Weight training
Thursday General fitness Polymetrcis
Friday Rest
Week 1 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 2 * 3 * 350 80% of 400m pb 3 min 5 min
Sunday General fitness Circuit training
Monday Endurance Specific 22*150m 100% 10 min 15 min
Tuesday General fitness Circuit training
Wednesday Endurance General 2 * 3 * 400 80% of 400m pb 3 min 5 min
Thursday Pool
Friday Rest

Week 2 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday General fitness Circuit training
Monday Strength general Weight training
Tuesday General fitness Polymetrics
Wednesday Strength general Weight training
Thursday General fitness Circuit training
Friday Rest
Week 2 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 5k 5k rp+10%
Sunday Anaerobic Quality 3 * 500m 80% of 400m pb 4 min
Monday Endurance General 5k 5k rp+10%
Tuesday Anaerobic Quality 3 * 400m 80% of 400m pb 4 min
Wednesday Endurance General 5k 5k rp+10%
Thursday Pool
Friday Rest

Week 3 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday General fitness Circuit training
Monday Strength general Weight training
Tuesday General fitness Polymetrics
Wednesday Strength general Weight training
Thursday General fitness Circuit training
Friday Rest
Week 3 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 5k 5k rp+10%
Sunday Anaerobic Quality 3 * 500m 80% of 400m pb 4 min
Monday Endurance General 5k 5k rp+10%
Tuesday Anaerobic Quality 3 * 400m 80% of 400m pb 4 min
Wednesday Endurance General 5k 5k rp+10%
Thursday Pool
Friday Rest

Week 4 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Endurance General 5k
Monday Strength general Weight training
Tuesday Endurance General 5k
Wednesday Strength general Weight training
Thursday Rest
Friday Rest
Week 4 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 2 * 3 * 300 80% 400m pb 3 min 5 min
Sunday General fitness Circuit training
Monday Endurance General 2 * 3 * 300 80% 400m pb 3 min 5 min
Tuesday General fitness Polymetrics
Wednesday Endurance General 2 * 3 * 300 80% 400m pb 3 min 5 min
Thursday General fitness Polymetrics
Friday Rest

September
Week 1 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Endurance General 5k
Monday Strength general Weight training
Tuesday Endurance General 5k
Wednesday Strength general Weight training
Thursday Rest
Friday Rest
Week 1 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 23150 80% 100m tpb 3 min 5 min
Sunday General fitness Circuit training
Monday Endurance General 23505120 80% 100 m tpb 3 min 5 min
Tuesday General fitness Circuit training
Wednesday Endurance General 24*200 80% of 200 pb 3 min 5 min
Thursday General fitness Polymetrics
Friday Rest

Week 2 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Endurance General 5k
Monday Strength general Weight training
Tuesday Endurance General 5k
Wednesday Strength general Weight training
Thursday
Friday Rest

Week 2 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 25200 80% 400m pb 3 min 5 min
Sunday General fitness Circuit training
Monday Endurance General 25200 80% 400m pb 3 min 5 min
Tuesday General fitness Circuit training
Wednesday Endurance General 23250 80% of 200 tpb 3 min 5 min
Thursday General fitness Polymetrics
Friday Rest

Week 3 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Endurance General 5k
Monday Strength general Weight training
Tuesday Endurance General 5k
Wednesday Strength general Weight training
Thursday
Friday Rest

Week 3 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 24200 80% 400m pb 3 min 5 min
Sunday General fitness Circuit training
Monday Endurance General 23405150 80% 100 m tpb 3 min 5 min
Tuesday General fitness Circuit training
Wednesday Endurance General 23*250 80% of 200 tpb 3 min 5 min
Thursday General fitness Polymetrics
Friday Rest

Week 4 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Endurance General 5k
Monday Strength general Weight training
Tuesday Endurance General 5k
Wednesday Strength general Weight training
Thursday Rest
Friday Rest

Week 4 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Technique & Speed 820 Drive540 Drive2120 100% of 100 90% of 100 m tpb 5 min 10 min
Sunday General fitness Circuit training
Monday Endurance General 23100 stride850 stride 90% 100 m tpb 3 min 5 min
Tuesday General fitness Circuit training
Wednesday Endurance General 24150 80% of 200 tpb 3 min 5 min
Thursday General fitness Polymetrics
Friday Rest

October
Week 1 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Endurance General 5k
Monday Strength general Weight training
Tuesday Endurance General 5k
Wednesday Strength general Weight training
Thursday Rest
Friday Rest
Week 1 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance Specific 2 * 3 * 200 80% 400m pb 3 min 5 min
Sunday General fitness Circuit training
Monday Anaerobic Quality 3 * 6 * 40 80% of 100m 2 min 5 min
Tuesday General fitness Circuit training
Wednesday Anaerobic Quality 2 * 3 * 120 90% to 95% of 200m tpb 2 min 5 min
Thursday General fitness Polymetrics
Friday Rest

Week 2 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Endurance General 5k
Monday Strength general Weight training
Tuesday Endurance General 5k
Wednesday Strength general Weight training
Thursday Rest
Friday Rest
Week 2 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance Specific 2 * 3 * 250 80% of 400m pb 3 min 5 min
Sunday General fitness Circuit training
Monday Speed 2 * 3 * 50 95% to 100% of 100m tpb 3 min 5 min
Tuesday General fitness Circuit training
Wednesday Anaerobic Quality 2 * 3 * 140 90% to 95% of 200m tpb 2 min 5 min
Thursday General fitness Polymetrics
Friday Rest

Week 3 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Endurance General 5k
Monday Strength general Weight training
Tuesday Endurance General 5k
Wednesday Strength general Weight training
Thursday
Friday Rest
Week 3 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance Specific 2 * 3 * (50+50+50) (100%, 80%, 100%) of 100m tpb 3 min 5 min
Sunday General fitness Circuit training
Monday Speed 2 * 3 * 60 95% to 100% of 100m tpb 3 min 5 min
Tuesday General fitness Circuit training
Wednesday Anaerobic Quality 2 * 3 * 120 95% to 100% of 100m tpb 3 min 5 min
Thursday General fitness Polymetrics
Friday Rest

hye komy i ahve modified the training and i set it up so there is no competetions so this tarining is my gpp