What would be a good typical work-out week?

The Forums New to training
1

Hey sprinters. I just started this sprinting thing about 2 months ago. Here is (for the most part), my weekly schedule:

M - Day off
T - Track work (500s, 300s,200s, etc.)
W - Easy recovery jog (4 - 5 M) in PM; Plyos in AM
R - Hill repeats
F - Easy jog in AM; Legs in PM
Sat - Practice 400M, Race, biking/spinning, or easy run
Sun - Easy run or LONG run (6 M)

I started to do leg lifts, but it seems to mess up my quality work-outs as my body does not have enough time to recover. How often should I do legs? And should I do legs one week, plyos another?

Mike

2

Whats the goal of your workout program?

3

Sorry, my goal is run a solid 400M time.

Mike

4

I think you will find little benefit in the long runs. If you were to squat etc on the Sudnay morning instead, you should be recovered for your Tuesday track session I would think. You could perhaps combine plyometrics and weights on a Wednesday in a complex lifting type programme, rest or recover Thursday and shift the hill session to the Friday??

5

Ya I see little benefit too in the long runs, although maybe just a long warm up jog for most of your track workouts, and high total distances of tempo with short recovery to build the aerobic part of the 400m.

6

Thanks for the feedback. I will do leg weights (e.g., squats) on sundays instead of long run.

What is a “bread and butter” work-out for the 400M? And, what is a tempo run?

Mike