Hi all.
wanting advice on stepping up from 200 to 400m.
being a speed based athlete do i focus on this strength? training age is 3 years.
the current week is set up as follows
Mon - Speed
Tues - Tempo
Wed - SE
Thurs - Gym
Fri rest
Sat - hills
Sun rest
want to do 2 days in the gym but still maintain 5 sessions
any suggestions?
What is your speed workout consisting of? You could/should hit weights on that day as well. Might want to limit it to lower body weights though.
I would also consider rearranging your rest days so speed/weights is in the middle…
ie:
Mon - Speed/lower body weights
Tues - rest
Wed - SE/upper body weights
Thurs - tempo
Fri - Hills
Sat - Tempo
Sun rest
Cheers,
Chris
currently speed work on monday is
2 x 3 x fly in 30m
and 3-5 x 75m ins and outs with 10m peaks.
gym is 20 mins drive from the track, shouldnt track come before the gym?
Hard to change speeds every 10m. One other option for the week is to move Speed End to Thurs and spread weights out after Sp, SE, and hills. This would allow you to concentrate on the SE in a more rested state (where the requirement will be higher) and reduce the soreness from one mega-weight day (where the requiremet may be a little lower).
That is a good idea Charlie!
Something similar to the following?
Mon - Speed/weights
Tues - tempo
Wed - Rest
Thurs - SE/weights
Fri - tempo
Sat - Hills/weights
Sun rest
I think that will work.
Chris and Charlie thanks for input.
in the ins and outs the peaks are 10m and relaxation is 15m
is this ideal or not and should relaxtion be taken out further than 15m?
Also where we train its hard to get onto the track on a Thursday due to huge amount traffic on the traffic.
best access is Mon Tues Wed Sat. any thoughts of best weekly set up.