two month ago I set my pb time of 12.26 (100m) 7.5 (60m)
after this i did 4 week of this training:
day 1: speed (450 m approx) and weight
day 2: speed endurance 200-300 m
day 3: tempo run (2200m)
day 4: acc on hill + weight
day 5: tempo
day 6: tempo or rest
than 10 days rest and now 2 weeks of this training
day 1 : speed 350 m + weight
day 2. tempo 2200
day 3: tempo 1600 m
day 4: rest
day 5: speed on track
day 6 tempo 2200 m
i did a lot of abd training, few med ball training.
now my time are very worsted:
some days ago I do 60 m, the best time was 8.15
today I do hill on 40m (i did 5.7, now 6.1)
on the 100 m I did 13.3 (only to try).
what’s happened? i’m overtrained? what shall Ido?
because it isn’t speed endurance…I try to explain:
I have a poor endurance, so when i Do 300 m, I do it in 48" but it was very demanding to me. so I thought that did 300s and 400s at low speed help me to improve my endurance…but evidently i did it wrong
it was a mix between tempo (done at 70%) and speed endurance
I would not think it would be ideal to follow up two active recovery/tempo days with a day of total rest and then another speed day. Could be too much of a gap between speed sessions-Mon. and Fri.
than 10 days rest and now 2 weeks of this training
day 1 : speed 350 m + weight
day 2. tempo 2200
day 3: tempo 1600 m
day 4: rest
day 5: speed on track
day 6 tempo 2200 m
Why did you have 10 days rest? Do you mean complete rest or were you active in other ways.
Interesting to note your times. Are these training times or competition? I run 7.5 60m in competition yet run 11.4/5 for the 100m and i’d be the first to admit that my speed endurance isn’t great but i’m still able to run 23.4 for the 200m.
Agree with the comments regarding weekly schedule, looks like you need to tinker with that. I’d strongly suggest you purchase the “structure of training for speed” download which will give you a lot of clarity on how to put your training schedule together. I’d probably limit your speed endurance runs to 150m as you’re obviously losing way too much speed over 300m for it to be effective.
I rest 10 days because I go to spain and I cannot training. now i must take another 4-7 day week in tthe 20-27 feb because i travel.
yes I know i have pratically no speed endurance, for this I go to do 300 m, because i think i can improve, but now I know isn’t a good thing.
now i’m going to do a lot of tempo run, until abril and until i improve my fitness.
another thing i must improve surely is my anterior pelvic tilt and my different flex in the right leg (i can flex it to the chest, while the left yes).
Now i’m doing like John says to me, a lot of tempo run, 2 day speed to mantain speed.
I want to organize right my prox week plan, if i open a diary you can help?
so…the next 2 weeks i go to train in a “relaxed mode” because I must travel this weekend, and between 21-27 I have to travel. i try to do at least 3 days of tempo and 1 day of high intensity.
than i want to organize right my training to finally improve my time, expecially the 100 m because my 30-60 is relatively good compared with 100.