cycling/weights
Good weight workout today
5 sets squats (up to 275 for three buried)
4 sets reverse leg press
3 sets bench (225 for 4)
3 sets weighted chins (25 pounds strapped on for 5 reps)
3 sets standing shoulder press (115 for 6)
3 sets standing calf raise (250 for 10)
3 sets ham curl (170 for 10)
3 sets leg extension (150 for 10)
Was strong today. Might start hitting weights the day after speed regularly.
Cheers,
Chris
Here is what I am thinking after talking to several members here (snelkracht)
Track days:
Day 1
2 x (80, 60, 40) from Blocks
Weight day:
3 sets backsquats
2 sets powercleans
3 sets bench
Day 3
2 x 4 x 200 @80-85%% = 30-32 seconds per 200rep with 100 meter walk in between reps. 3 minutes between sets
Day 5
8 x 100m @~90-95%% 3 minutes between sets 12.5-13 seconds per 100
3 sets snatch grip deadlifts
3 sets standing shoulder press
3 sets weighted chins
Day 6 - Core
hanging leg raises
weighted incline situps
side bends (weighted)
med ball
Thoughts appreciated!
I have got to get myself back down in the 7.30-7.50 range.
Chris30
Here are my thoughts. I can only give a rough outline, you will have to flesh out the details.
Currently I would guesstimate your capabilities as following:
60m: 7.8
100m: 12.3
200m: 25.0
400m: 57 - 58
Realistic goals over a period of 12 months, given you have previously done track and run 100m/10.9:
60m: 7.3
100m: 11.5
200m: sub 23.5
400m: sub-54
I suggest giving attaining all four goals equal priority. You need a solid base to work from. You cannot shoot a cannon out of a canoe. You cannot expect to improve your 100m to 11.5 or stay healthy doing so if you can hardly break 60s for the 400m.
Current strength levels are adequate. I would limit strength sessions to squats, bench, and cleans 1xweek, working up in each session to triples at your current 5RM, and trying to adding 10lbs or so per month, though this has very low priority and must not cut into recovery. Core work and stability work can be done up to 3x a week in separate sessions or as a part of your track sessions.
Track sessions:
I would work in blocks of 8 weeks, with loading patterned after light-moderate-heavy-light-moderate-heavy-heavy-active rest
Three sessions a week: (i)short speed/technical work (20m - 50m) (ii) speed endurance (80m - 150m) (iii) special endurance 2 (300m - 600m) for the first two 8-week cycles, and special endurance 1 (150m - 300m) afterwards.
Intensity can be roughly gauged by the total distance of quality work done. At the end of each 8-week block the baseline of what constitutes light, moderate or heavy work has to be revised upwards.
You currently do about 150m short speed/week and 300m speed endurance/week. I would use this as the benchmark for a “moderate” week as of now.
For speed days I would continue doing whatever you are doing right now; I think this is the area you have spent by far the most time thinking and reading about, and I wouldn’t want to second-guess you at this point. Try and get someone with an experienced eye to watch you run every now and then, and comment on the technical aspects.
For speed endurance I suggest sessions such as 6x80m/6 min recovery or 5x120m/7min or 150-80-120 @ 7min/6min (the exact total distance depending on the loading intensity of the particular week) and increasing the total distance run with each new training block.
For SE-2 work (and later SE-1) the trick is to find a running pace, and recovery time between reps, which enables you to complete the session as fast as possible without losing form. For instance, 4x300m with one lap easy jogging recovery between reps, run at a pace such that you do not fall to pieces before you have completed the last rep, but neither should you feel as if you have much gas left in the tank either. If your form suffers (knee lift declines, shoulders hunch up etc) then either the pace is too fast, recovery is too short, or too many reps are being run.
Typical SE-2 sessions would be (i)4x300m (ii)3x600m (iii) 800-500-300 (iv) 500-300-400. Total distance run per session is in the order of 1000m (light) - 2000m (hard). Recovery is typically in the order of 3 minutes if walking or standing, 5 minutes if active (jogging)
Typical SE-1 sessions would be (i)6x150m (ii)5x200m (iii) 300-250-150-200. Total distance run per session is 600m (light) - 1200m (heavy). Recovery is typically 3 -5 minutes.
It’s important with SE work to keep track of the pace you are running, and actually crank the pace up each training block. For instance in the first block you run 6x200m rec. 3 min at say 32 sec. tempo. In the second block this has to be bumped up to 30 sec. /rep. It’s all too easy to fall into the trap of running SE on autopilot, and not actually making any progress at all - this is the biggest danger of long-to-short programs.
What you should do is sit down with a scratch pad, and outline one training block. Plan speed work, speed endurance, SE-2 sessions. Set realistic target times, and realistic increases. Follow it. Evaluate regularly. Run time trials at the end of each 8-week block: 30m, 60m, 150m, and 300m. Each of these four distances should improve, and your 300m time should improve the most dramatically - if not, something is going wrong somewhere.
The goal of what I outlined above is twofold. (1) Build a solid base up to 400m (2) Grease the running groove, remove the rust of 5 years of track inactivity. When you take a car out of storage you got to warm her up, ride her in, clock up the mileage, before you start adding afterburners and spoilers.
Hope this helps.
Excellent info man I really appreciate it.
Your numbers are very close. This summer I ran a 12.00 FAT in the 100m with only 4-5 weeks back into training. (GPP stuff)
I have recently run around 6.0 for 50m from blocks (first movement in training) I was thinking this would translate to mid 7’s FAT in the 60m. That is what I was hoping for this past weekend but had a crappy start/race. 
I like what you have outlined. What do you think of the following:
1 Speed End/Core
2 REST
3 Short speed/Weights
4 REST
5 Spec End 2/Core
6 REST
7 REST
Day 1 Speed End/Core
Warmup, drills etc
5 x 80 meter standing start, 6 minutes recovery
core:
3 sets weighted incline situps
3 sets hanging leg raise
3 sets weighted side bends
3 sets weighted hypers
Day 3 Short speed/Weights
Warmup, drills etc
standing
3 x 50 from blocks
5 x 30 from blocks
weights:
2 sets powercleans (I am usually dead after speed)
3 sets backsquats
3 sets bench
3 sets chins
Day 4 REST
Day 5 Spec End 2/Core
Warmup, drills etc
4 x 300 with lap jogged in between
3 sets weighted incline situps
3 sets hanging leg raise
3 sets weighted side bends
3 sets weighted hypers
Thanks again for all your help on this. Your thoughts are appreciated. I am not sure how much to increase the volume or if I should start lower in the beginning.
Cheers,
Chris
Chris30
Sounds good. Keep a record of your times and recoveries, and periodically check back to make sure you are actually turning up the heat a little every week. Vary the SE-2 distances to avoid geting stale. The speed endurance days are the hardest to get right, training partners really make a lot of difference here.
[Please note that everything I post is only a guide, feel free to deviate from it. If you really, really enjoy lifting weights, for instance, there’s no reason why you can’t sacrifice a little progress in the 100m to lift 2x a week - life is too short to skip stuff you like. A lot of weight sessions may be irrelevant to running 7.3 at this point - but it may be relevant to your quality of life. Just a thought.].
Good luck.
Maybe I’ll spread out the weight portion. ie: Do upper body on one day (Maybe Speed End) and lower body on the shortspeed day. That with core work on the other days will be fine I think 
One thing that sucks about the track I train at (UofT) is that it is very difficult to get quality longer runs in. The track is always packed and the varsity team has a tendancy to block off the sprint lanes down the straight. (Which SUCKS for getting in SE or any longer runs in)
The hardest part for me is going to be determining volume and tracking progress. I don’t have a training partner so getting timed runs or gauging my progress from someone else is often difficult.
Thanks again for your help, I’ll post how things go.
cheers,
Chris
Still felt a little cooked through the calves/shins from sat so decided to hit lower body weights tonight again
4 sets backsquats (295 doubled BURIED. Probably could have gotten a triple)
3 sets powercleans (155 for 5) Could feel my knee slightly after the second set might do hangcleans for a bit. (From where I slipped a while ago on ice)
3 sets (hamcurl, leg extension, adductor, abductor)
3 sets hanging leg raises
3 sets weighted incline situps
3 sets weighted side bends
Great workout but tired afterwards. I felt like I could have doubled 315 to the ground easily on backsquats. Dont know why I feel so strong lately. I did eat roast beef on Sunday and had a another sandwich last night. Maybe my diet is low on creatine. I eat red meat only about once every 8 weeks hehe
Cheers,
Chris
10 minutes cycling 100rpm HR 120bpm
4 sets bench (225 for triple)
4 sets bent over row (185 for 5)
3 sets hypers
13 minutes cycling 100rpm 135bpm
Cheers,
Chris
lower body weights/core
4 sets squats (245 for 4 buried)
3 sets of hang cleans 155 for 5
3 sets jump squats (95 pounds for 5 reps)
2 x 3 x seated/standing calfs
3 x (ham curls, extensions, abdutctor/adductor)
4 sets hanging leg raise
3 sets weighted incline situps
4 sets side bends
upper body/cycling
10 minutes on bike followed by stretching
4 sets standing shoulder press (155 x 3) (hang cleaning each set into press position)
4 sets chins (10 reps)
2 sets dips
3 sets hypers
2 sets single arm curls
stretching
good workout. Felt strong and fast today.
Dec 26th Lower body weights
10 minutes on bike
4 sets backsquats (245 for 5)
3 sets jumpsquats (115 for 5 reps)
3 sets hangcleans (up to 185 for triple. Last rep a little sloppy)
3 sets hanging leg raise
3 sets weighted incline situps
3 sets weighted sidebends
good workout
Cheers,
Chris
Monday
3 sets hang cleans (155 for triple)
3 sets jump squats (115 for triple)
3 sets bench (225 for triple)
3 sets chins (6 reps)
3 x (calf, ham, leg extension, abductor/adductor)
3 sets hanging leg raise
3 sets weighted incline situps
4 sets side bends
Jan 3 lower body and core
3 sets hang cleans (165 for triple)
3 sets of jump squats (95 for 5)
3 sets of squats (225 for three buried, very fast)
3 x (extension, ham curl, abductor, adductor)
3 sets hanging leg raises
3 sets weighted incline situps
4 sets sidebends
2 sets hypers
Good workout. squats felt powerful and hangcleans did as well.
going to start running on the track again next week.
Cheers,
Chris
Jan 4 upper body core
8 minutes cycling
4 sets bench (up to 255 for single)
4 sets bent over row (185 for 5)
3 sets hanging leg raise
3 sets weighted incline situps
After much thought here is my new workout schedule for the new year
Pool work will switch to tempo as my fitness and lower legs improve
Day 1 Speed 1/Weights/Core (Short speed)
Day 2 Pool Work
Day 3 REST
Day 4 Speed 2/weights (Longer speed)
Day 5 heavier Weights/Core
Day 6 REST
Day 7 REST
Day 1 - Speed 1 (Short speed)
Speed:
4 x 50 (6 minutes rest)
4 x 30 (5 minutes rest)
Weights
3 sets hang cleans
3 sets weighted jump squats
3 sets bench
Core:
3 x hanging leg raises
3 x weighted incline situps
2 x weighted side bends
2 x hypers
Day 2 - Pool work/tempo
2 x 6 x 45 seconds running A’s in the pool followed by stretching
Day 3 - REST
Day 4 - Speed 2 (Longer speed)
6 x 120 at 85-90% (Not sure on rest times here)
3 sets hangcleans
3 sets bench
Core:
2 x hanging leg raises
2 x weighted incline situps
2 x weighted side bends
2 x hypers
Day 5 Weights
cycling 10 minutes
3 sets backsquats
2 x light (leg extension, ham curl, calf raise, abductor/adductor)
3 sets standing shoulder press
3 sets weighted chins
Day 6 - REST
Day 7 - REST
Jan 7th Lower body/core
3 sets hang cleans (165 for 3)
2 sets powercleans (185 for double)
3 sets stepups to high box (135 for 8 reps each leg)
3 sets jump squats (95 pounds for 5 reps)
3 x (extension, ham, abductor, adductor)
3 sets hanging leg raise
4 sets weighted incline situps
3 sets alt knee situps
Cheers,
Chris
Been dying with the flu. Started off stomach sick and now chest/sinus
Off work Thursday and Friday. Starting to feel better today. Going to do some light flexibility work and core.
Chris
back from the gym.
Decent workout tonight.
10 minutes on bike. 120rpm heart rate: ~110-120bpm
4 sets hangcleans (135 x 5)
3 sets jump squats (95 x 5)
3 sets step ups to high box (185 for 6 reps each leg)
3 x (calf raise, leg extension, ham curl, abductor/adductor)
3 sets hanging leg raises
Felt pretty good. I am liking the stepups as they are not cooking my CNS like the heavy squats were.
Chris
upper body bodyweight circuit triples
2 x 3 x (10 chinups, 30 pushups, 50 situps) with 4 minutes rest between triples
Felt GREAT but tiring
today
OLY lifts and core
3 sets hangclean (135 for 4 reps)
3 sets hangsnatch (115 for triple)
3 sets powersnatch (135 for triple)
3 sets hanging leg raises (20 reps)
3 sets weighted incline situps
4 sets side bends
3 sets RDLs
Good workout hit pos chain hard. right wrist hurts on hangcleans from the fall I took the other day. snatch stuff was fine on the wrist.
Chris