BTW: easy aerobic run would be about 6-8km, and the sunday run would depend on how im feeling but anything up to 28km, cutting this down between now and Nationals (in march). One of the speed endurance days would be done on stairs or hills.
Ok: Friday i did an upper body weights session in the morning, an relaxing spa and pool session for an hour in the afternoon, and an easy mile run home from my ex gfs place. dont ask why.
saturday: a mate asked me if i wanted to race the 800m and the 200m. so i did. it was the first track meet of the the season. really hot and realloy windy. Did the 800m, 2nd in my age group, had to lead till the 2nd back straight, did 2:08. bad time but felt ok, starting speedwork this week, so its definately going to improve. then walked over to the start of the 200m and did that, 25:66, into a massive headwind, came third. Didnt warm down (IDIOT).
Sunday (today): just did the waitats. the hardest run of my life. took about 3 and a half hours ish. i think i have issues with my blood sugar levels. Massive hills, 15-20km worth of hills, one stretch was winding uphill on gravel for about 8km. so hard. struggled to complete it. most of the team pulled out.
Right calf is useless today. so stiff and sore. going to the pool this arvo for a swim and a spa, been stretching it all day, slowly getting better. Today is my last day for the creatine loading phase.
Monday: Easy day: anything i feel like doing.
Tuesday: weights or circuits plus plyometrics and hurdle repetitions over 200m.
Wednesday: Speed endurance.
Thursday: Weights or circuits plus plyometrics and hurdle repetitions over 400m.
Friday: Easy day: anything i feel like doing.
Saturday: Race (sprint or hurdle race plus a middle distance race and a relay if possible) or a hard training session involving lots of hard anaerobic work.
Sunday: long aerobic run plus weights and cicuits if possible.
Did a 30 minute spa yesterday, to try and stretch out that right calf. And did an easy 1km jog home from the pub in the evening. Going to the track this arvo to do a seesion of 200s, in 27 seconds each. il keep you posted as to how I go.
Did the 5 x 200s: with 200m fast walk recovery; 26:09, 26:03, 26:81 (decided i should ease up a bit), 26:59 (same again), 25:81. Not bad considering a 200m PB of 25:20, should smash it this summer.
1st program:
Monday: Easy aerobic run followed by flying 30s.
Tuesday:Weights/circuits and speed endurance.
Wednesday: Easy aerobic run followed by flying 30s.
Thursday: Weights/circuits and Speed endurance.
Friday: Easy aerobic run.
Saturday: Race OR VO2 max workout.
Sunday: Circuits/weights and aerobic run.
2nd program:
Monday: Easy day: anything i feel like doing.
Tuesday: weights or circuits plus plyometrics and hurdle repetitions over 200m.
Wednesday: Speed endurance.
Thursday: Weights or circuits plus plyometrics and hurdle repetitions over 400m.
Friday: Easy day: anything i feel like doing.
Saturday: Race (sprint or hurdle race plus a middle distance race and a relay if possible) or a hard training session involving lots of hard anaerobic work.
Sunday: long aerobic run plus weights and cicuits if possible.
ur 1st profram provides sufficient recovery between hard days and traind all energy systems whereas your 2nd program has 3 hard days in a row and no high-end aerobic work (you took out the v02max session. I'd say if you want to reach your potential in the 8, use the 1st program.
Today I am running with the top 800m men in my area. Training has been all over the show due to exams, after the 11th of November everything will have a lot more order to it. yesterday i finished the loading phase of the creatine im taking. Im not sure exactly what the guys are doing for training but i do know it is speed work.
This weekend I am racing the 200m and the 400m I think, (no 800 being held), and hopefully a relay if we can sort out a team. might ask the marathon boys to come and do a 4 x 100 lol
Taking into account what Citius said, I talked to a coach about what he had his athletes do.
He said:
Monday:hill repetitions
Tuesday:aerobic run
Wednesday:speed endurance
Thursday:short speed work
Friday:easy run or rest
Saturday: race
Sunday: Aerobic run
That looks a lot more balanced. What do you guys reckon?
Yesterdays track session. 5 x 200m, meant to be starting at 28, then 27, 26, 25, then 24, with 400m jog recovery. Started these with a rolling start. First two were a little fast, third one bang on, fourth a little slow, then the last on in 24:44. i was really happy with that. Even though it was a rolling start, it was the last rep and into a slight headwind, with a 200m pb of 25:20, i was really stoked. Did a 3km warm up, drills, and a few strideouts. 800m barefoot jog warmdown on grass.
