Training Program

Members Area My Training Journal
1

I am a 110m HH
I am 24, 6’2’’, and I weigh about 215 lbs.

I have been out of competition for a little over year and a half and I am looking to get back into it this spring. I have been faithful to tempo runs 5-6 days out of the week in an effort to drop 10-15 lbs. (along w/a healthy diet)

I do not particularly enjoy running indoor becuase I lack foot speed and I am not as explosive as those who excel at the shorter races. Nevertheless, I will use indoor to get ready for outdoor. I sprint twice a week with two days of tempo runs in between for recovery. I have been running 6 x 30m with 3 min. intervals; 3 open and 3 over hurdles out of blocks. Recently I increased it to 6 x 40m with 4 min. intervals.

I am open to any and all criticism, suggestions, and any adjustments (small or large), that may need to be made to my training program. I am very passionate about competing, but moreso about the work that should go into it, so I can do so at an optimal level. Any insight that anyone can provide me would be much appreciated. Happy Holidays! God Bless.

2

I’m not sure how long you’ve been sprinting this season nor what your ability level is but over time, if not now, you are going to probably need to take longer rests between reps. Also do the reps in sets and take even longer between the sets.

If the objective is to do Special Endurance split runs with int. limits then keep the rest interval short. If, however, the runs are for speed development and fast hurdling rhythm, you’ll want to take longer rests. This is particularly true as you progress through the reps. What starts off as speed soon becomes speed endurance.

3

I appreciate your feedback. I will keep your advice in mind as I continue my training.