I have been training in a variety of sports over the years including many 10k road races.
As I am an ex-rugby player, I have always trained hard and kept my body in great condition. I played in the backs at rugby so not over large.
I am 75kg at 5′-10″ tall with OK fat levels.
So, I have been doing quite a lot of running of late just to keep fit, ie, 4 nights a week going out doing 3 mile runs. On the track I have been twice per week doing things like; 200, 250, 300, 250, 200 (3 mins rest)
Another night would be 5 x 250m (3 min rest)
I have also done 200m high knees immediately followed by 200m normal. (4 sets with 3 mins rest)
Another session will be 3 x 3 x 200m
Generally mix it up like this and have done this for about a month now. No problems with muscle soreness etc.
All runs are about 80 – 85% as I thought it best to build up slowly. I have no intention of competing until May / June 2010 so I thought I have time to let my body adapt to the work. I train 2 – 3 times a week on all the big lifts plus some other supplementry exercises. I feel in fantastic shape and ready to work hard to achieve a respectable time next year.
Well, even if I don’t win anything, I will at least get some great conditioning!!
So, if anyone can give me a sample training routing for the next 8 months I would be most greatful.