NyteHawx - 24 November 2007 04:12 PM
Hi, I'm a 24 year old sprinter who needs a major overhaul of my training. I don't believe everything with my coach and I haven't ran my personal best since I was 19. I don't want to give up because I believe I can be better. Is there a workout what I can do to improve my 200m/400m time.
My Typical Week Workout is the following:
Mon: 4x(20m-30m-40m) block starts, 2x120m (all max)
Tue: 3x(200-100-200-100) tempo pace
Wed: 4x(150m+60m) 30 seconds between the 150m and the 60m; 5 minute breaks between sets
Thurs: 3x(100-200-200-100) tempo pace
Friday: 4x(150m+100m) Upbeat Tempo
My personal best for the 200m is 23.00 (2002) and my season's best is 23.5. For the 400m, my personal best is a 52.00 (2001). I am doing a lot of leg strengthening and I can bench 250lbs, squat 335lbs and power clean 215lbs. I am 6'1" and 212 lbs. Is there something wrong with my training? What should I be working on? Where are my weakspots in my sprinting?
I will really appreciate it if anyone could help out.
Thank You.
Too much tempo running, rest intervals are too short. Mon is fine, tues could use a little more volume why not just do 10x300m tempo 6 min rest @ 400m pace + 7s (400m pace/400 *300 +7s = 46s of work) or 3x5x200m 5/10min rest @ 36s, do something like multi throws, multi jumps, a med ball circuit, or general strength circuit for 20-30m on wednesday, make thursday copy monday do 80m instead of 120 all-out, do 4x250 @400m pace (33s) with 12min rest between on friday. That's still 4000m of tempo/spec II work compared to the 6000m of tempo style work. If saturday is no meet then do something similar to wednesday. Sunday rest or active-rest of very low intensity like 10 min jog or 30 min walk. If you want you can TT 180/250m and 320/350m or 150m and 450m on saturdays by making fridays a tempo day such as a 6x200 @ 28s with 5 min rest between. As the season progesses wednesday becomes a TT or tempo day alternate each weak, tuesday becomes a 150-250-350 with 15 minutes between each, and thursday is medball day, with friday being 6x80m buildups and 1x150 or 1x250. The rest intervals are important, if times can't be hit stop the workout short, if need be make the rest intervals longer then shorten them up. The key is to hit the desired intensities/times during workouts not neccesarily the desired rest intervals. You'll probably see a significant improvement after 3-4 weeks about .5s in 200m and 1-1.5s in the 400m, from then on it will get tougher though.
Your weakspots are probably lack of maxV/accel development and special endurance II most probably. You probably die somewhere between 325-350m every race. By the way only lift 2x per week on mon and thursday with the intial setup i gave.
