Hi everyone,
I’m pretty new at this sport, started competing last February my sophomore year in college after deciding that I don’t want to play college tennis any more. Last year I ran the 400m (61.46) and occasionally the 200. This year I’m aslo getting ready for the long jump, and indoors (starting January) I will be running the 500m and the 4by4 relay. My goal is a 58s in the 400 for outdoors (never ran the 500m, so I don’t know what my goal is there). I’m in much better shape than I was last year at this time, so I’m hoping for good results.
This is what the last two weeks’ workout looked like: (note: we run on an indoor 165m track)
Mon (nov.10) 3660m, 1400m, 2-3min rest between every run
(660s ranges from 2:08-2:12, 400 about 73sec)
Weight room: 53 hang lean
45 lunges, super set with 410 split squat jumps
48 curl and press, super set with 45 pull ups
310 glute and ham raises
Tue plyometrics/ jumping
4.5mile run
Wed 10200m (30-32 sec) with 100m walk between
Weight room: 45 squats, super sets with 410 box jumps
46 front jerks, super set with 48 rows
315 hip extensions, super set with 3*8 3-way arm rises
Thu 4*330m, 2-3min rest between
Fri 300-200-100-200-300, about 2min rest between
Weight room: 53 hang lean
4hallway lunges(about 25m forward and backward)
super set with 45 chin ups
38 DB press on the big ball, super set with
312 side arm rises and 38 single leg hypers
Mon (nov.17) 200-200-200-400
200-200-400-400
200-400-400-400(but coach gave us the last 400
(walk 150m between runs, 5min between sets)
(the 200s were at about 30-32sec, 400 at about 73-75)
Weight room: same as previous week
Tue Plyometrics/jumping
5 mile run
Wed 5*500m (2-3min rest)
Weight room: same as previous week
Thu Plyometrics/ jumping
12*150m hills (walk 150m between)
Fri hard 1 mile
Weight room: should be same as last week’s but i didn’t go!!
(too tired from the stupid mile )
I’m waiting for your comments. This is my first official post, so please impress me