Hi guy,
Finally I improve a little bit my PB:
30: 4.10 (4.25)
40:5.25 (5.45)
60: 7.6 (7.7)
100: 12.25 (12.6)
150: 19.8 (21)
From this test, I noticed I have some lack of Acceleration and Endurance.
So, in the Xmas period I want to improve my Endurance, and do a work on Acceleration (a lot of hill, weight, and some work on track (10-20-30 m start and so on), to at least maintain It, and if possible improve.
So I write a week like this:
Day 1. Acceleration (approx 450 m on hill. General plio, weight)
Day 2. tempo: work on distance between 200-300. approx 1500 m (I try to increase) at 60%
Day 3. endurance on 150 m 1000 m approx. at 85%-90%.
Day 4. tempo. Work on 100-200 m at 65-70%
Day 5. Acc. Work on track (300 m) + plio + weight.
Day 6: a a mix between Tempo and endurance, I want to try to reach 400 m without lose all my speed (if I try to run at 70% of my speed, I can’t maintain it more than 300 m) so in this day I want to try to run between 300 to 400 without lose my speed!
It is a tempo work, I did it at 60-70%, but for my level, and for the distance, it will be for me a “little endurance wo). What do you think?
How It looks?