Hey guys,
First off the history; I’ve been running for 3 1/2 years now (started last quarter of 2004), and did cross country pretty much mainly until mid last year where I decided track was where I wanted to excel. Mainly the 400m, but also the 200m as well.
My current P.B.s are as follows;
200m: 24.88
400m: 54.83
My current training looks like this, (some of you may recognise this is like Baylors, as this is what I based it off as I believe it will work), bare in mind that I am in NZ and the season is at a different time of year for me;
-
Off Season (April through August)
Mon: 1. Warm‑up: 1 mile cross country run
2. Flexibility exercises*
3. 2 x 600 Speed 65 sec.400m/rest 15 minutes
4. 3 x 300 Speed 55 sec./rest 1 minute
5. 3 x 300 Speed 45 sec./rest 5 minutes
6. Cool down: 1 mile cross country run
7. Weights**
Tue: 1 . Warm‑up: 1 mile cross country run
2. Flexibility exercises*
3. 10 x 200 Speed 30 sec./Rest 3 minutes
4. 6 x 150 long hill runs Speed fast/rest, jog back
5. Cool down:1 mile cross country run
Wed: 1. Warm‑up: 1 mile cross country run
2. Flexibility exercises*
3. 4 x 350 Speed 52 sec/Rest 10 minutes
4. 3 x 200 Speed 30‑29‑28 sec/Rest 3 minutes
5. Cool down: 1 mile cross country run
6. Weights**
Thu: 1 . Warm‑up: 1 Mile cross country run
2. Flexibility exercises*
3. 600‑400‑200‑400‑600 Speed 30 sec 200m pace/rest 5 minutes
4. 6 x 100 strides Speed medium/rest 1 minute
5. Cool down: 1 mile cross country run
Fri: 1 . Warm‑up: 1/2 mile cross country run
2. Flexibility Exercises*
3.Two mile cross country timed run
4. Weights**
Sat: 3 miles running
Sun: 20 min fartlek.
*Flexibility Exercises are usually things like bounding and plyometrics.
** Weight training is usually Power Cleans, Snatches, Deadlifts, Squatting, Bench Press. Doing 5 x 5 now, but please see my other thread about how many reps/sets/weight I should be doing.
http://charliefrancis.com/community/showthread.php?p=156069
The rest of the year follows the basic outline of this article (not that the months are different).
http://www.nacactfca.org/articles/Hart-eng.htm
How does that look for the next few months?