Elitetrack: Sport Training & Conditioning

hello I am 25
51 on 400m
1.58 on 800

Training now preseason

m:10 min jog ,10min easy plyos +25 min extensive tempo running, recovery
t:10x20 sec hill runs + strength (squat, bench, military press)
w:1 hour easy jog
t:6x300m,(49-53) 3x200m,(30-31) 1x150(20) 2 min rec (squat, bench, military press)
f:10 min jog, 30 min extensive tempo+general strength circuit
s:plyos +hills: 6x7 seconds. 4 min rec
s:4min 3-3-2-2-1-1. 1,30 min rec. (1000-800-800-600-300-300)

It was snowing today. Legs not good
Rec=2 min

1000=3,38
800=2,45
800=2,45
600=1,58
600=1,54
300=52
300=48

Made one change: Tuesday will from now on be 8-10x80 sprint

what phase of training at you in at the moment?

I think what you in US are calling SPP

Plan is to cut down the volume on thursday and sunday and icrease speed. Train more like a 400m runner. Also speed session on saturday will be on the track when competion season is starting.

I will try to record some times and put in here.

after reading more about 400m training my program I have changed my training again:

mon:10 min jog ,10min easy plyos +20 min extensive tempo running + general strength circiut

tue:8-10x80-100m speed endurance. 3-5 min recovery. + Strength in gym

Wed:1 hours easy running/swimming/basketball

Thur:6x300m, 3x200m 1x150m + strength in gym

Fri:10 min jog + 25 min extensive tempo running + general strength circiut

Sat:plyos + 6x7 seconds hill sprint. 5 min recovery

Sun:5x600m (2.00-1.50) +2x300m 2 min recovery

Any comments? I dont have any coach so I am open for suggestions

Ran 8x80m`s.

Best 9,63
Average 9,80
Rec. 3-4 minutes

Felt good and this is also PR in training

god training today

5x300m 2 min rec. 47-51 ave 48,5 +2x200m (30)
Strength.

Plyos+hill runs (6x7,5 sec) 4 min rec

5x600m 2.30 min rec. Times: 1,56 - 1.58 - 1.55 - 1.49 - 1.48
2x300m 48 - 44.6 2 min rec.

Felt good.

Easy week:

mon:warmup+80m strides
t:6x60m+ strength. speedsquats, incline bench, rdl, military press
w:extensive tempo
t:6x200m. 3 min rec.
f:extensive tempo
s:plyos
s:8x150m walk back rec+strength

Today i did 60m. First time this year in spikes on track.
3 of them at 7,25s

ran 6x200m 3 min rec.
times between 26 high and 28 low.
Feeling not that good

Did plyos followed by sprints. 5x60m
Sprints where going slow after plyos. Normal?
Average around 7.5-6

today I did 9x150m with 2.30 min rec in training shoes.
average around 19.8 sec.
Last one 18,34

feeling good. Feels like speed endurance is improving

after my easy week I have got new views on my training and I want to change it to pure 400m training.

This week will look like this:

mon:extensive tempo 25 min+GS
tue:8x80m 4-5 rec+strength in gym. 9.5-10.5
wed:extensive tempo
thu:6x300m+2x200m between 800m and 1500m pace+strength in gym
fri:extensive tempo+GS
sat:plyos+5x60m sprint
sun:8-10x150m at 19-20sec. 2-3 min rec

Comments?