my times let's see mid 8's for 55 hurdles
high 16's for 110s
That is what I ran last year. I know I can do a lot better.
Anyways we are doing a 2 day a week lifting program
I'll post it when I have time (maybe never)
Day 1 lift Tues
Wednesday
warm up 15 min
20X200m @ 45 sec rest= 1min 30sec
good workout, my calves started tightening up halfway through.
Don't really know. I agree the hills aren't that much, but I think they are supposed to be more focused to accel work. Our coach wanted us to do the 200s workout to get a good base in without having to run just continuous slow miles. I personally like the 20X200m.
Thursday lifting day2.
Friday off
Saturday basketball 1 hour
football 45 min.
got knocked out in football, even though it was just flag football.
hey on them 200 tempos…why u doing sop many and so slow..u should do like 10 x 200 @ 30 or makem more quality runs cuz 40s in 200m is not really gonna help unless you running the mile or something.maybe not even…arent you training for the 100m???
Wednesday
warm up 15 min
supposed to do 15X200m@40sec with 1min 30 sec rest
but ended up running too fast so
10X200@33-37, mostly 35sec. rest 1 min 30 sec.
cool down lap
stretch
sore
I know this thread is super old and im resurrecting it but I think this guy did too much volume to begin with? Not heavy enough weights during the summer and not enough time off inseason from lifting. I think you should be only lifting monday, tuesday and Friday. Of course some light biking on wednesday during the summer. Also his track workouts were less to be desired. Way to much volume 10x200????????at 33??? thats madness.
