[irishboy]

irishboy on June 28, 2006 at 8:46 pm #11993

Hi,
I am looking to get a basic year round 2 days a week 400 metre training program.
Due to work commitments I can not train more than 2 days a week.
On two other days I do weightlifting(squats, benches, deadlifts etc)…..
I am 39 years old, 210lb and regularly run 2 mile race, sprint events, soccer etc and am in good nick…
Any help much appreciated.

[Mike Young]

Mike Young on June 30, 2006 at 9:21 am #54970

2 days a week? WOW….that's gonna be hard.

I'd probably go on a 3 day cycle with the first day being an intensive tempo workout followed by general strength and / or weight circuits. Day 2 would be some form of speed work followed by heavy weight lifting. Day 3 would be some form of special endurance work and medium intensity lifting.

ELITETRACK Founder

[irishboy]

irishboy on July 4, 2006 at 1:54 am #54971

Hi,
Thanks for the info.
A further question. Lets say that one wanted to do a 400m workout that could be used year round.
So I am thinking of say 8 x 50(flatout), 5 x 200(90% effort), 1 x 400(flatout – timed).
I know that it is not the scientific approach or the terms that are used :smug: but can you construct a training program that could be used year round?

[davan]

davan on July 4, 2006 at 6:04 am #54972

Doing all of that in one session? That isn't too smart of an idea really. If you want something year-round, it'll be hard to organize if you're only training 2 days a week. Do you have any target dates for competitions? It would be easier to work backwords from a date (or approximately when you would compete) to organize training.