My main even is the 400 and my first meet is in the end of January.
Now I’m practicing with a team in Greece (doing an abroad semester, but I go to school in the States and run for college) and since now, we’ve been mostly doing endurance training, and now we’re getting into interval running (still endurance…). We’ve been doing stairs every now and then too. BUT the thing is that I feel there’s TOO MUCH endurance going on and no speed, so this what I’m thinking:
Since Wednesday and Thursday I practice alone due to schedule conflicts, I want to incorporate plyos, weights, speed and faster runs in those two days. So this is what my training schedule would look like:
Monday: intervals (sometimes stairs)
Tuesday: 40min run
Wednesday: plyos, speed, weights
Thursday: intensive tempo
Friday: intervals (sometimes stairs)
Saturday: rest (should I do some speed then too?)
Sunday: weights (or rest, depending on the coach)
i dont think you should do intensive tempo the day after a CNS intensive day. i dont know the intensity of your other work so i wont comment, but you usually want to alternate high intensity (over 90%) and low intensity work (under 70%), and i dont think they match up.
Because for some reason my coach likes these 40min runs…they are our “cool down” days, but really, I agree that a tempo session would be a lot more beneficial. 40min runs just tighten up my legs and especially my calves…
Well she’s my coach here in Greece, so I practice with her team and do whetever the team does…I suppose she knows what she’s doing, since she has a 400m athlete who made it to the Olympics last August as a substitute for the 4*4 team, but still…that doesn’t mean I should agree with everything she does.
well the way you put it above, and depending on how your volumes/intensities are, i think saturdays workout and sundays workout sound like a bad idea. if your volumes and/or intensities are low on your sat/sun woprkouts, it could work fine.
there is a sample program of a 400m runner (wizzard) that is posted in ‘planning and periodization’. i think u should take a look at it as this is what u should be considering
Are you doing the long run on trails/grass etc or on the road? Sort of cross country style?
How are the intervals and stairs broken up? (intensity, distance etc)
What about something like this:
Monday: intervals (and definitely do stairs for a light plyo component)
Tuesday: Extensive tempo
Wednesday: plyos, speed, weights
Thursday: Extensive tempo
Friday: intervals/weights
Saturday: 40 minute run
Sunday: rest
The long runs are sometimes done on a dirt road, and other times they are done on the track. Only once were we lucky enough to do it on grass, because the people at the stadium just cherish the soccer field and don’t want people running on it… :rolleyes:
Some examples of interval workouts would be:
[50mfast, 50mslow, 100mfast, 50mslow, 150mfast,100mslow] 5 times, where fast is about 80% and slow is about 65%.
10minslow, 10mfast, 10minslow, where slow is just under a 2min 400 and fast is hmmm…a 1:35-1:40 min lap I think.
6-8* 200m repeats at 85%
Would you call these intensive tempo, or extemsive tempo days???
When we do stairs, we will do something like: go up the stairs hard, run across, then go down, run back to where we started and then go up again (the loop takes about 55seconds) and we will do 3 sets of 3 continuous loops (3-5min rest between each set).
Then we go to some larger bleachers (twice the size) and do some upstairs bounding: 3 sets of two upstairs.
