[vikingking]

vikingking on March 22, 2004 at 4:42 am #9026

okay sometimes i question my coaches workout plan he has going for us sprinters. It seems like we are doing a modified version of the distance workout here is an example of what we did here is what we did last week…

monday- hills, 2x(300,200.100,100)
the 300 was about 80%
the 200 was about 90%
the 2 100's were all out
then we did a 2 lap cooldown

tuesday- we usually run for about 20 mins then do plyo's and lift

wednesday-we did a "tempo" which consists of running a mile going very little slower than race pace if you did the mile ,

then we did, 200 200 100 75 40 40
the 2 200's were at about 85-90% and everything else was all out

thursday-jogged for about 25 mins then plyo's then worked on some 4×1 handoffs and lifted

friday- had no school so i just did like a 20 min jog

saturday- we worked on some triple jumping then we did kind of like a relay with 8 people, each of them are 50m apart, and we dont stop till everyone gets around the track 2 times these were at about 95-100% so in essence we did 16×50 with i guess 2 minute break and lift

sunday- he tells us to just got for 20-30 minutes

is this a good plan for the 200/400 runner?

[tylerkelly]

tylerkelly on March 22, 2004 at 6:24 am #26569

Probably won't do too much for a 400, but sounds like a pretty good workout for the two.

[silentscream]

silentscream on March 22, 2004 at 7:00 am #26570

It doesn't sound too much like a 400 workout, definitely more of a sprint workout. Here's what my quarter mile group did last week:

Monday: 8×200 @ 400 pace, 400m jogging rest
Tuesday: Crazy Interval 400's (400 goal, 400 jog, 400 goal, 200 jog, 400 goal, 100 jog, 400 goal, 400 jog)
Wednesday: 1×350 (Goal Pace, spikes)
Thursday: 6×150 @ 95% in grass
Friday: Form Work, Starts, Relays

[400stud]

400stud on March 22, 2004 at 10:05 am #26571

vikingking – your coach's workouts are garbage.

SilentScream – Where's the rest 😯 !

[QUIKAZHELL]

QUIKAZHELL on March 22, 2004 at 10:16 am #26572

i second 400stud.

[vikingking]

vikingking on March 22, 2004 at 5:15 pm #26573

i knew they were garbage, i cant do anything about it either. he thinks his way or highway. another example is for SPRINTERS squats he has it set up like this 2 sets of 25 3 sets of 10 2 sets of 7 i know that i can get faster because i feel more explosive before winter track than i do after winter/spring

[400stud]

400stud on March 22, 2004 at 6:42 pm #26574

Your coach needs to get a serious reality check or something. Sets of 25 for squats!?!? I see no need for any sprinter to EVER do that many. Even in circuit training it makes no sense.

[vikingking]

vikingking on March 23, 2004 at 3:49 am #26575

[i]Originally posted by 400Stud[/i]
Your coach needs to get a serious reality check or something. Sets of 25 for squats!?!? I see no need for any sprinter to EVER do that many. Even in circuit training it makes no sense.

yeah luckily he lets me do my own workout in the weight room but he still doesnt like it. what do you guys think i should do on the days that i run on my own like on sundays and our meets are tuesdays

[400stud]

400stud on March 23, 2004 at 4:00 am #26576

Take Sunday off. They're abusing you enough, you need to just go with the flow or you might take a chance on further detriments in training.

[silentscream]

silentscream on March 23, 2004 at 6:59 am #26577

Well, to answer your question 400 stud, we don't really get any real rest days, Friday (the day before most varsity meets) is our main rest day, because all we do is our warmup and handoffs. Today was really easy, 15 minute medium fartlek, would you consider that a rest?

Last week was srping break for us, and its widely considered the toughest week all season, even including the winter conditioning workouts. From here on in, the workouts should be a lot easier, and from the beginning of spring break to the beginning of the track season, the workouts were getting progressively harder

[vikingking]

vikingking on March 23, 2004 at 7:05 am #26578

im afraid usually to take days off, if i take sunday off i feel out of shape and my joints are stiff and what not the next day and tuesday is our meets. i am thinking of just stretching sunday.

[pete]

pete on March 23, 2004 at 8:48 am #26579

[i]Originally posted by vikingking[/i]
im afraid usually to take days off, if i take sunday off i feel out of shape and my joints are stiff and what not the next day and tuesday is our meets. i am thinking of just stretching sunday.

Stretching should definitely help.

[400stud]

400stud on March 23, 2004 at 9:03 am #26580

SilentScream – That's good enough. Should be doing tempo, though.

vikingking – go through a full warm up to shake off stiffness.

[vikingking]

vikingking on March 24, 2004 at 6:59 am #26581

hey 400stud i see ur in arizona im going to go to pheonix april 4th for a week do you think ASU would let me run there? and is it deadly to run in the afternoon? im in pa now and its freezing still

[400stud]

400stud on March 24, 2004 at 7:08 pm #26582

ASU might, but why don't you run at Phx Invite? It's a USATF sponsored meet and I'll be running there that weekend. If not, ASU might let you run, you should call the coach and see how to go about registering.

Actually, I've noticed that it's hottest out about when I practice (11am). At about 3-4pm when the meets start it starts cooling down and the heat isn't AS bad.

[silentscream]

silentscream on March 25, 2004 at 2:24 am #26583

What do you mean tempo?

[400stud]

400stud on March 25, 2004 at 3:19 am #26584

Tempo – slower runs at about 65-75% effort…usually higher volume and longer in distance (up to 600m).

[vikingking]

vikingking on March 25, 2004 at 6:10 am #26585

oh really? usatf is having a meet that weekend huh. do you know where it is held at? and how i would join it. and how much is it

[400stud]

400stud on March 25, 2004 at 10:50 am #26586

http://www.usatf.com/assoc/az

Go under the track and field section and look at the info for the Phoenix Invite. All info is there.