Ok, my last year of high school track ended about a week ago. I'm planning on running in college, so I don't want to lose the level of conditioning I've attained up to this point. I'm going to take a week off from running (Been going 6 days a week more or less non-stop for 5 1/2 months. I need a break) then I'm going to start some light to medium training over summer in order to not lose too much (if any) of my speed and conditioning.
I've never real lifted weights before, so I'm considering adding that into my schedule. I am a 1-2-4 runner with PRs of 11.4, 23.3, and 52.7 respectively.
Since my goal is mainly to keep my level of fitness, I'm planning on running longer distances to keep from getting fat and lazy and lifting weights to keep muscle mass and quality good. By longer distances I mean 1-2 miles of jogging a day (which I never really did). I'll probably lift weight every other day.
What I need to know before I start this is 1) Does my goal of just maintaining my level fitness reasonable (that is, can it be steady, or is it impossible to keep this static without being at the elite level)
2) If (1) is possible, does my sketched out work out plan seem plausible to accomplish my goal?
3) If (2) is a no, then could someone suggest a simple training program that would accomplish my goal?
To give a basic idea of my fitness level, I'm 5'11, 150 lbs.
If theres anything you need to know to answer any of my questions, let me know
Thanks
Tyler
PS. I forgot to add in anywhere from 30 minutes to 2 hours of bike riding in 30 minute sessions, depending on whether or not I'm sucking at riding my bike that day.
Great football program…not so great track program. Take a look around at threads like "off-season for short sprinters", "hypothetical thought", "400m training", etc. You'll get plent of ideas for off-season work.
And yes, you can maintain a good fitness level without going all out year-round.
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
8 x 200 @ 63% w/2:30 rest (in grass)
WEDNESDAY
20-30 minute run
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
FRIDAY
20 min. fartlek
Abs
Weights
Week 2
MONDAY
1 x 400 @ 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)
WEDNESDAY
long run. 20-30 minutes or so
Abs
Weights
THURSDAY
200-150-100-150-200 @70% 200 pace w/1 min. rest
6 x 100 strides @ medium speed w/1 min. rest
FRIDAY
20-30 minute run.
Abs
Weights
This is essentially the first two weeks of DaGovernor's 400m Workout Program with less weights, more distance runs, and a drop in volume for some of the more longer workouts.
Would this be effective at maintaining my fitness level if I were to cycle this workout over the summer?
As it stands right now, this is what I'm planning to use starting on Monday.
Also, I think that the longer runs will help me a lot. Last year my PR in the 400 was 57.something. I ran cross country this year to get some PE credits, and my 400 time dropped to 53.3 by the first league meet of the year (Early…Feb?) I really feel that the endurance? Stamina? from the cross country running helped me out a lot, so I'm hoping for a repeat performance over the summer.
ideas and suggestions/comments welcome as always.
no no NO! did you not read dagovs thread? hahaha sorry, but theres a lot of mixed signals in his beginning workouts so its not an optimal training program. if youre gonna copy someones training journal, you might want to check out alexs first. i think he has something better you could follow right away. dagovs workouts get better, but his first few are a little weird.
Could you tell me whats wrong with this one? I'm trying to look at some of these other threads but often their goal is significantly different from mine. And a lot of the theory threads are just over my head.
well it might help you keep in shape, but doing those workouts you shouldnt expect optimal results. there is no speed work and he adds tempo to almost every workout. basically all his training is aerobic. he has SE2, but thats not something you probably want to do over the summer when youre trying to take it easy a bit. you might want to try this:
M: accel dev, weights
T: extensive tempo
W: Intensive tempo, weights
Th: extensive tempo
F: long hills, weights
Sa: rest
Su: rest
just keep the volumes low if you want to take it easy. you can check training journals, the FAQ and such to get specific workouts if you dont make your own. i think this should be a decent start for a 1, 2, 4, runner. let me know if you need anything else.
That Helps a lot. Using the FAQ for reference hows this for a workout schedule (Note that I don't really remember what accel dev. is. I think its 30-60m, right?)
MONDAY
6x50m accel dev. Walk back recovery
Weights
TUESDAY
8x200 @ 75% 1 minute recovery
WED
4x150 @ 85% 2 minutes recovery
Weights
THURS
2x300 @ 90% 5 minute recovery
FRI
20-30 minute run (I can't think of anywhere to do long hills in my area. Longest I know of is about 50m)
Weights
I've lifted weight before, but not very often. As such, I tend to shy away from free lifts. I assume that machines will work just as well (given the right combination of machines)?
lets see…what else…Ok, I was thinking 2x12 @ 75% 1RM for weights. Any problems with that?
Oh, and I'll probably become a 2/4 runner in college unless my 100m time drops significantly by the time my next competition comes around (sometime next spring I think).
monday: accel dev is actually 30m and below.
tuesday looks fine, though you may or may not have to tweak the rest period, depending on your shape
wednesdays volume looks a little too low, you should probably add another rep or two. you might have to tweak rests there too, depending on your shape.
thursday: no :wink:. you want another extensive tempo workout which will NEVER be above 80%. plus 5 min recovery at that pace is probably way too short. so fix that.
friday: a 50m hill is plenty long. its supposed to be another accel dev/ strength endurance day, so keep that in mind and plan accordingly.
about weights, you should start using free weights as soon as possible. there is no way the benefits of machines can keep up with the benefits of free weights. if youre inexperienced with free weights, just make sure you have someone that can help you with form and keep the reps high (8-12 probably). youll be fine there. anyway, the plan is pretty basic. once you get into full training again youll have to tweak things a bit.
sounds good, though like i said you might want to reduce the reps on monday to 30m and below (roughly 10-30m) to make it true accel dev. otherwise youre doing short speed, which isnt necesarily bad, but you generally do accel dev first.
You say that you had poor endurance and after doing XC you got better? But you're trying to maintain fitness over the summer?
Well, first off I recommend taking complete rest off from running over the summer months to allow rest and then starting off slowly about when school starts and building into fast stuff by December/January depending if you have an indoor season. However, I can't convince EVERYONE to follow my beliefs
So, here's something you can do for awhile….
Monday - Acc. Dev. (10-30m reps / as much volume as you want really…just don't go too crazy).
Tuesday - Ext. Tempo (79% and below work for reps up to 600m)
Wednesday - Cross train. Go shoot hoops or something.
Thursday - Hills (I'd recommend shorter hills early so it's not too hard, but when you start getting closer to the season your hills should be at least 100m long).
Friday - Ext. Tempo
Take the weekends off.
I don't mind going 5 days a week during the summer as long as it's only enough to maintain fitness. When you try making gains over the summer that's when you start messing up.
The program you have is fine after Derrick's corrections, but remember that I'm biased against summer training so….
Derrick - You NEVER wanna do short speed over the summer. Always Acc. Dev. until the season starts.
Wound up doing 8x30 instead of 6, because after 6 it didn't really feel like I had really done anything. I stopped at eight because I didn't want to do too many.
Then I went and lifted weights on machine (since I don't have anyone to lift with yet). Wound up doing 2x12 @ 150 on an incline press leg machine thingy, Then did some work on a rowing machine, then a hamstring curl type of thing. I don't remember how much weight on anything but the press thingy.
I'm gonna play around with the weight a bit next time I lift to get it right. Might take a couple tries, but so far so good.
for future reference tyler, you could have afforded to do up to 10x30 easily, its still really low volume. and there are also many lifts you can do without a partner. and if you have a gym to go to you can do even more. i lift at home right now and all i have is roughly 300-400 pounds of weights that have to start on the floor. i use these exercises:
power clean or hang clean
deadlift or SLDL
military press or behind the neck press
upright row or bent over row
these can all be done easily without a training partner and i suggest using something similar. if theres a squat rack in your gym it gives you infinitely more options and the same with a pullup and dip bar. dont be afraid of free weights, theyre the best. and im gonna keep naggin you til you start using them:wink:.
I'm not going to start using free weights in lifts like a squat until I have a spotter. I've hurt myself before lifting weights and the only reason I wasn't seriously injured was because I had a spotter.
Skipped the workout out today because I was helping the coach put away all the mats and pads for the summer.
Think I gave myself a hernia. Water-logged mats (for some reason my school can't seem to figure out how to NOT hit the damned things with the sprinklers) are heavy. So lifting was my workout. i guess.
