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??
Oh I forgot about last Monday, yes the squats were timed indeed. We had to do most half squats possible in 20 secs
Same thing for medicine ball twists and some other weird exercise
Monday 3 December
Strength training
Squats 185 lbs , 3x8
Pull Ups 3x8
Glute kickback 45kg resistance 2x10
Back extensions 2x10
Leg curl lvl 5, 2x10
Calf raises lvl 5, 3x15
Wednesday 5 December
Test day
500-300-150m all with 15min. rest between runs.
500m 1:12 (pb) Started to accelerate only after 250m so I know I could have run a good 1:09 or so.
I’m in good shape right now, my energy levels are up since I started eating more (strength training makes me hungry), added 4.5 lbs in about a month.
Didn’t do the 300 and 150… foot pain.
I won’t be able to run for a few days/weeks though because my top of foot is hurting like crazy, I walk funny now
I’m always having foot problems… is it due to weak ankles/foot? Maybe someone can help me out here 
!
Thursday 6th December
Stationary bike: 3km in 5’35 min. avg 32 km/h
Strength training
Pull ups 3x8
Deadlift 1x6 145 lbs , 2x5 185lbs
Glute kickbacks 2x10 50kg resistance , 1x15 40kg
Back extensions 2x10