Relentless Ambition

Thursday 8 November

10 min jog

Tempo Small circuit: 1 + 1 +1 | 2 + 1 + 2 | 1 + 1 + 1 | total of 1100m at 65% intensity

core circuit - bridges variations - isometric wall squat(3x 60sec)

Friday 9 November

10mn jog

warm up on hurdles (hip mobility)

10x60m with 30sec rest (90-95% intensity)

Sunday 11 November

Training In Park

20mn jog

40 step ups, 20 push ups, 3x20 ankle jumps with partner pushing down on shoulders

different jumps on hill

4x run circuit ( 270m in max. 45sec - jogging 50m - sprinting uphill (40m) - jogging back to start point = rest (5mins) )

core: 8x plank, 60 sec hold
wobble board different exercises

Monday 12 November

10mn warm up

Big core circuit

400m - 1mn16 , jog to 300m
300m - 56sec , jog to 200m
200m - no time

Tuesday 13 November

10mn warm up

Tempo - 15 x 200m in 35s (2min20s rec.)

Wednesday 14 November

20mn jog

Dynamic warm-up

2x3x500m (6min rest): 1’33 - 1’29 - 1’29 - 1’29 - 1’27 - 1’16

Thursday 15 November

Warm-up

Technique walks 5x20m (walking high on toes and mimicking good sprint mechanics)

Body weight circuit (1x):

  • bodyweight squats (25)
  • wide push ups (25)
  • superman (20)
  • lateral lunge (10 each leg)
  • 8 count body builders (15)
  • squat jumps (10)
  • hip thrusts (20)
  • diamond push ups (15)
  • burpees (8)

Friday 16 November

Warm-up

Hip mobility on hurdles

2x10x60m (rest: 30secs, R=8mins)

60m at high speed

Sunday 18 November

Training In Park

20mn jog

40 step ups, 20 push ups, 3x20 ankle jumps with partner pushing down on shoulders

4x run circuit ( 270m in max. 40sec - jogging 50m - sprinting uphill (40m) - jogging back to start point = rest (5mins) )

Monday 19 November

Dynamic warm up, drills

Core circuit

6x40m, faster everytime

300m in 50s

Tuesday 20 November

Tempo

2x8x200 in 36s. | 1min30 rest, 3min between set

Wednesday 21 November

20mn jog + drills

4x300m in 40s - 8mn recovery

39.78 - 39.78 - 41.00 - didn’t do the last one as I have tibia pain

Friday 23 November

Warm-up

Hip mobitlity on hurdles

2x10x60m at 90% intensity. 30sec rest between runs and 12 min. rest between set

Did only 1 set, couldn’t run anymore… foot pain near the ankle

Sunday 25 November

VMA test

Hill work:

  • forward and backward lunges uphill
  • broad jumps

Running up stairs 6x with 60sec recovery

Glute ham raises alternative (hammies are so stiff now)

Monday 26 November

Long warm-up

Strength training circuit (3x)

50kg squats 3x 20secs
5x5 hurldle jumps
medicine ball twists (core) 20secs
weighted lunges 2x
stiff legged deadlift w/o weight

4x120m strides

Wednesday 28 November

20min. jog

Drills, running A’s, B’s, etc.

2x3x500m - goal: 1st 500m: 1’25 , 2nd 1’20 , 3rd 1’15

1’29 - 1’20 - /

Couldn’t run after 2 reps because of my foot pain

Thursday 29 November

Strength training.

Squat 145lbs 1:8 , 175lbs 1:6 , 210lbs 1:5
Glute kickbacks 2:10 90lbs resistance
Back extensions 2:10 w/ 3sec pause at top (love this exercise, I feel it in the lower back, hamstring and glutes)
Roman chair: straight legged, 3:10

Sauna + shower

I notice that you measured your squats by time. what’s the story behind that??

By 1:8 i mean 1 set of 8 reps, with 2min. rest between each set

What about this from Monday the 26th?

“50kg squats 3x 20secs”

Was that a typo??