Wed 5/10
Bike 10 mins
Weights
Squats 1 x 8 x 125kg, 2 x 6 x 135kg
Bench 1 x 8 x 90kg, 2 x 6 x 97.5kg
Row 1 x 8 x 65kg, 2 x 6 x 70kg
Bulgarian split squat 3 x 10 x 40kg
Shoulder press 3 x 8 x 47.5kg
Hypers 3 x 10 x 15kg
Core and abs
Felt a bit tired today after yesterdays 300s.
Thurs 6/10
3 x med ball acceleration1
3 x medball acceleration 2
4 x 5 x 100m tempo
3 x 40m run As
Depletion push ups 50,25,20
core
abs 4 x A-40
Hot and cold shower
What events do you run?
I run the 100m and 200m, I’m 51 yo. I also run professional handicap races from distances of 120m - 300m.
Sat 8/10
Hills
5 x 40m
5 x 40m- 3.5 mins/7 mins rec
Fence walk unders 2 x 10
Fence walkovers 2 x 10
Weights
Squats 8 x 125kg, 2 x 6 x 135kg
Incline Bench 8 x 75kg, 2 x 6 x 80kg
chin ups 8 x 10kg, 2 x 6 x 12kg
Step ups 3 x 10 x 40kg
Shoulder press 3 x 8 x 50kg
Hypers 3 x 10 x 15kg
Core and abs
Hot and cold shower
First time I have done ten runs on this hill in a while, felt quite strong and faster than last week which I feel is a good sign. Have 3 more weeks of GPP before moving into speed on the flat and then will bring 300s down slowly to 150s. Well that’s the plan.
sun 9/10
elliptical tempo, same as bike tempo download
core circuit
KB Swings 3 x 10 x 24kg
hypers 3 x 10 x 15kg
reverse hypers 3 x 10
ab circuit
Hot n cold
yoga in evening
Mon 10/10
10 mins elliptical warm up
mobility work
3 x 6 x box jumps 75cm
6 x standing long jump 2.45cm
bicep curls 3 x 10 x 35kg
core work
abs A-40 x 5
stretch
hot n cold
Easy session, using as a bit of activation for Tuesday track session
Tuesday 11/10
4 x 300 with 10 mins rec- 50.0, 48.1,48.5, 47.3
First time on synthetic track in 2 years, not terribly fast but a starting point.
Into third week of GPP after 5 months of no running.
Wed 12/10
Bike 10 mins
Weights
Squats 3 x 6 x 135kg
Bench 3 x6 x 97.5kg
Row 3 x 6 x 70kg
Bulgarian split squat 3 x 10 x 35kg
Shoulder press 3 x 8 x 50kg
single leg Hypers 2 x 10
Thurs 13/10
4 x med ball acceleration1
4 x medball acceleration 2
tempo 1,1,1,1-1,2,2,1-1,2,2,1-1,1,1,1
2 x 50m run As
Depletion push ups 55,27,22
core
abs 3 x A-40
Tempo was definitely harder with the 200s in there. Legs feel a bit beat up after track on Tuesday,which probably suggests I did too much. Rest day tomorrow. Had a massage tonight as well.
Looks like you’re getting some solid workouts in! I’m 41 and find 2000m of tempo just take too much out of the calves, so had to go back and slowly build it up. How do you feel after that volume?
How much are you doing now?
Around the 1000m mark, with some pool and bike in the mix to minimise pounding the calves. Speed is normally around 300- 400m at the most twice a week. It’s taken a while to work a load to allow decent quality and recovery
I have just built up to 2000m, it was quite hard yesterday but recover well the next day. I only do running tempo 1 x week an do bike or eliptical tempo the other day.
Makes sense, I find adding one of the alternatives as you have has helped also. Good luck
Sounds like a solid plan.
Be careful with the tempo volume…
I should add that I have had a history of calf and hamstring issues, the latest one keeping me out for 5 mths. What would you suggest re tempo volume. I find the 2000m keeps me lean enough and when I can get it done I appear to run well off it. Am open to suggestions though. Cheers
I normally recommend 1500m for most athletes 18-35yrs old. At your age I wouldn’t mind keeping it lower but hammer other low impact movements (900-1000 mb throws, gs circuits, bb circuits etc).
For example:
Tue:
Long dynamic warmup (similar to what i posted in my thread)
1-1-1 (perform 25 sit and press on one end, and 25 push ups on the other end)
1-2-1
1-1-1
Mb circuit 900-1000 throws. Perform 300 throws non stop rest 60 sec then repeat.
Chest pass x25
side toss r/l x25 each
oh toss
Abs x500
Thur:
Long dynamic warmup
Bike tempo 2 sets of 10 reps 45 on/ 15 off
Gs circuit A x10
Gs circuit B x12
Abs x500
Thanks heaps for that, it is definitely something to keep in mind.
Sat 15/10
Hills
4 x 40m
4 x 40m- 4.5 mins/10 mins rec
Fence walk unders 2 x 10
Fence walkovers 2 x 10
Weights
Squats 3 x 6 x 135kg
Bench 3 x 6 x 100kg
chin ups 3 x 6 x 12kg
Step ups 3 x 10 x 40kg
Shoulder press 3 x 8 x 50kg
Hypers 3 x 10 x 15kg
Core and abs
Hot and cold shower
Felt very good on the hill today, having the wind behind me helped, the longer recoveries as in CF GPP seem to make a difference, I haven’t used as long recovery before.
grooster, keeping you out for 5 months without tempo? What about pool or bike or both? Sounds like you need to be spending different amounts of time getting your tempo needs from some place other than the grass. Especially if you are having issues related to your calves and hamstrings. No suggested volume of tempo on any surface is a good idea if you can’t manage the injuries.
Goodluck, im heading to the park right now to workout. My body is feeling it today.