I don’t mean to hijack this thread but I have a similar question that I posted. I’m not trying to make junior Olympics, I’m much older, and I would like to hear from your experience about what realistic goals I can set for myself. I play a field sport, serious about getting faster for it, and have the time and equipment to train.
I’ve been following my first structured Charlie Francis sprint program for the past 2-3 months, hills and tempo. My hand timed 100 M has improved from 12.9 to 12.7…its difficult to really say since its hand timed but I do feel faster. Is this normal improvement in 2-3 months?
I’m 31, played field sports from HS up, BW 190, 6’1, squat 310-320, deadlift 405, Power clean 195, clean 225.
What’s a realistic goal for me to shoot for in the next year? Again, I’m sorry if I’m hijacking this thread.
Welcome to the world of “old track guys”. I’d think that you will make significant improvements just by keeping on running. If you are running self-timed 12.7, then your real time is 13 or 13.1. Nothing wrong with that. I’d not do CF’s workout, but rather just get out and do a lot of running. Your strength is good, but since you are playing (soccer, football, or whatever) you should just do a really simple running program that gives you 2 days of tempo (longer distance – 200-500m runs – with shorter rest) and 2 days of speed (1 of accel – start to top speed; and 1 of Max Velocity – going to full speed running from a flying start).
Plus do a day or two of plyos – for a a field sport – maybe some bounding and hopping on grass.