Ok people, I am starting my personal training (I actually started last Monday so this is actually the end of my second week so I am late posting this) to hopefully run some great times next year and beyond. My PR's are 20.99 in the 200 and 46.37 in the 400. I haven't ran in a long time though because of injuries. My GPP will last about 10 weeks. I'll post my workouts weekly for it will be much easier for me that way. If anyone has any questions or comments about what I post, PLEASE post and let me know. Thanks.
Week 1
MONDAY
1 x 600 @ 90% (400 pace) w/15 min. rest
1 x 300 @ 60% w/60 sec. rest
1 x 300 @ 70% w/5 min. rest
Abs
Weights
TUESDAY
12 x 200 @ 63% w/2:30 rest (in grass)
Weights
WEDNESDAY
3 x 200 @ 90% w/10 min. rest
3 x 200 @ 60%, 61%, 63% w/30 sec. rest
Med. Ball
Weights
THURSDAY
2 x 300 @70% w/2 min. rest
2 x 200 @70% w/1:30 rest
6 x 100 @70% w/60 sec. rest
Weights
FRIDAY
20 min. fartlek
3 sets of stairs â?? fast w/jog back rest
Abs
Weights
Week 2
MONDAY
1 x 600 @ 90% w/15 min. rest
3 x 300 @ 60% w/60 sec. rest
2 x 300 @ 79% w/5 min. rest
Abs
Weights
TUESDAY
11 x 200 @ 67% (in grass)
Weights
WEDNESDAY
6 sets of stairs â?? fast w/jog down rest
Med. Ball
Weights
THURSDAY
200-150-100-150-200 @70% 200 pace w/1 min. rest
6 x 100 strides @ medium speed w/1 min. rest
Weights
The only things I don't get is why you're doing weights 5 days a week and why you follow up fast runs by slow runs in the same session and then do tempo the next day. Would you like to clarify?
I have the same questions as 400Stud. I incorporate 5-6 days of weights a week myself but I think it really depends on what type of weight lifting your doing….....it makes a HUGE difference, so please clarify. Also, I don't understand the first Monday workout.
Week 1
MONDAY
1 x 600 @ 90% (400 pace) w/15 min. rest
1 x 300 @ 60% w/60 sec. rest
1 x 300 @ 70% w/5 min. rest
Abs
Weights
Does this mean you're taking 60 seconds rest in between the two 300m reps and 5 minutes rest between the last 300m and doing Abs?
Well if he does the same weightlifting he wants his athletes to do, I don't think it would work, do you?
And, sorry one more, why do you follow up tempo (aerobic workout) by a fartlek day (another aerobic workout) instead of doing something like hills or just bleachers…something a little more stressful on the CNS and more important for your events, since you take both weekend days off?
400Stud,
One of the main reasons I follow up fast runs with slow runs (aerobic work) is because as a 400 runner, it is my belief that you need to have alot of endurance (strength, tempo, etc) as well as speed to maximize your progression. So I am am in a way tackling both ends if you will. On the T and Th sessions, I don't HAVE to do tempo, but I choose to do so to maximize endurance (if that makes any sense).
I lift 5 days a week using the same method that we sprinters use for running. M, W, and F I do the CNS stressful lifts. On T and Th I do more circuits, and "recovery lifts" (curls, lunges, pull downs, etc.)
And mike,
as far as the Monday workout, your guess was right on the money. I take 60 seconds b/w each 300 and 5 min b/w the 300 and abs.
Now concerning the fartlek day, I was only planning to do that for the first 2 maybe 3 weeks because I am starting my training after a very long layoff. I am just doing that until I feel a little better (meaning not sore anymore). After that I also plan on training 6 days a week, so Friday's workout would in fact change to something more CNS stressful and important to my events.
Guys,
thank you for your questions and comments. As I'm sure is the case with all of us, we could all benefit from quality analysis. So please keep the posts coming.
I see where you're coming from, Gov, but at the same time, how do you expect to fully maximize gaining potential in either aspect (strength and endurance) if you don't single-out each component and work on them individually? You can get some strength in through the weights, plyos, aerobic endurance (ext. tempo) and build speed as well, w/o having to combine the two, minimizing gains.
I don't know about the fartleks still, but as long as you're not using them too long, I don't see the problem. Weights are okay, too.
We're all here to help, man. It's all good…just post and ask. :D
Originally posted by DaGovernor
Now concerning the fartlek day, I was only planning to do that for the first 2 maybe 3 weeks because I am starting my training after a very long layoff. I am just doing that until I feel a little better (meaning not sore anymore). After that I also plan on training 6 days a week, so Friday's workout would in fact change to something more CNS stressful and important to my events.
This is what I figured given your injury history and lack of general fitness you mentioned previously.
Originally posted by 400Stud
I see where you're coming from, Gov, but at the same time, how do you expect to fully maximize gaining potential in either aspect (strength and endurance) if you don't single-out each component and work on them individually? You can get some strength in through the weights, plyos, aerobic endurance (ext. tempo) and build speed as well, w/o having to combine the two, minimizing gains.
We're all here to help, man. It's all good…just post and ask. :D
I understand why you're asking that question. However, as we all know ext. tempo is not necessarily a training method to make you faster, nor does it attack your CNS. So it would seem to me that you can effectively add tempo to ANY workout, as long as it is not overkill. I add it to my CNS days (Mon. Wed. Fri.) as a form of warmdown, a means to develop endurance, and simply as a change of pace. Any thoughts?
And mike,
I will add my weight program also and you can take a look at it and see if all is well. Thanks again.
I guess I can see that. I always looked at Ext. Tempo as a form of active recovery, so I can be fresher for CNS days. Also, I like to spend my CNS days on my CNS, so I personally wouldn't use my time adding slow runs to a fast day, but I know where you're coming from. Just never heard/seen it done before.
Yes, they are negative. You're trying to get your body to run at very high speeds, then you follow it up with bouts of low speed, your body doesn't know what to adapt to, etc.
Now, having said that. I talked recently with someone close to the Baylor track program, and he told me that Clyde Hart trains his 400 runners that way. Again, I see the point you both are making, but what do you think about this being a Baylor training method, knowing the success of that program?
