[markk]

markk on June 24, 2004 at 11:51 pm #9465

im new to track and i was wondering have i been doin enough, this is wut ive been doing over the last month

mon-3×30,3×40,4×50
tues-tempo, 3×100,3×200,5×50 at 75% with full recovery
wed-same as monday
thurs-repeat 100's
fri-warm up and stretch
sat-meet
sun-off

[jumpscoachmike]

jumpscoachmike on June 25, 2004 at 12:33 am #29729

Looking at your tues. tempo session, it looks to me like you need to fix it up a bit. If you want an intensive workout, stick to reps of 150m or so (drop the 50m sprints altogether) and hit it up for 8. Your intensities need to be higher if you're going this route as well…in the 85% and higher range. 2'-3' recovery would work here.

If you want an extensive workout, go with reps in the 200m range and perform them at the 75% intensity you listed above. 8-10 might do the trick. Recovery could be 60" here.

If you're training 4x week, your wed. could remain similar to your monday workout OR you could develop a day for acceleration work here, and I would substitute another tempo session in on thurs. The repeat bouts of 100m could perhaps be effective w/ the proper rest intervals but I like to plan tempo at no less than 150m personally.

[Mike Young]

Mike Young on June 25, 2004 at 7:33 pm #29730

I'm with Mike. If your Tues and Thursday workouts are for recovery purposes, I'd probably lengthen the interval to about 150 or greater and increase the total volume of the workout. Also, I wouldn't do the exact same workout Wednesday as you are doing on Monday. Give some more information on what event you are training for and whether or not you're competing this summer and we can provide some more helpful suggestions.

ELITETRACK Founder

[markk]

markk on June 25, 2004 at 11:09 pm #29731

i dont have ne meets over the summer and im a 100,200 runner

[jumpscoachmike]

jumpscoachmike on June 26, 2004 at 2:48 am #29732

You could try something of this nature:

M-MaxV
T-Tempo
W-Accel. or Speed End.
R-Tempo
F-Accel. or Speed End.

I listed a workout of Friday because you are not competing on saturdays anymore and don't absolutely need to rest on Friday anymore. Wed. and Fri. workout could go either way in my mind….you could fit accel. development on one and speed endurance on the other.

markk- if you are not competing in any meets this summer, this type of set-up may not be the best for you. I am not sure exactly what your goals are so that makes the story a bit different. I'm sure there are other opinions out there as to what type of weekly set-up would be best, but this is something SIMILAR to what my 100/200 sprinters are involved in currently….keep in mind though that they are currently competing over the summer.