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    Help putting a program together

    Posted In: Sprints

        • Participant
          Michael Maynar on June 8, 2009 at 2:54 am #15846

          Hi, I’m 25 5″11 190lbs 12% bodyfat From the UK

          I have never had any training for running, i currently train judo twice a week and practise boxing skill most days as well as doing the odd bit of conditioning and strength training.
          My focus now is to improve my 100 and 200 meter times.

          I went to a proper 400 meter track for the first time ever just over a week ago.
          I timed myself at the 100 and did it in 15 seconds, that’s with my own wrist watch and from a standing start. But then later realised that i was starting a few meters before the start line, so i recon it should be more like 13. something seconds, i will test again tomorrow.

          I have also tried the 200 and got 24 seconds but i’m not sure if it was the correct distance as again it’s my first time ever at a track and the many markings all around the track are confusing. Don’t suppose anyone has a pic/diagram of the start line for the 200 ?

          Anyway the reason i have joined this forum is to ask for help in putting together a program to get faster at my chosen distances.

          Does anyone know what would be a good program for me to follow ?

          I can train every day apart from sunday. As stated i train judo for an hour twice a week on a monday and friday, and also go to boxing once or twice a week. But i only work part time so i can fit in my running on the same days.

          Thanks in advance.

          Mike

        • Participant
          Matt Norquist on June 8, 2009 at 1:31 pm #84626

          Lines are pretty well marked usually. You cal tell the 200m starting points based on lines that go across each lane with a corresponding number for that lane immediately behind that lane.

          In the absence of that, start at the begining of the curved part of the track and run half a lap.

          Questions:

          1. Why are you training for running? (What is the purpose of your wanting to run the 100m and 200m).
          2. What kind of condition are you in for other activities? Lifting #s, How high can you jump, etc.

          If you’ve never run before, I’d just get out and run. Longer runs 1-2x a week and repeat runs back and forth on a football pitch, etc a few times a week. You’ll want to simply get your body in condition to run before you start training seriously.

        • Participant
          Michael Maynar on June 8, 2009 at 8:23 pm #84628

          Thanks Matt, i am training for running because i would like to know that i can at least run a 12 second 100 meters and a 22 or at least 23 second 200 would be nice. Why ? it will just make me feel good to know i can run at least those times.

          I started boxing around 2 years ago and have been boxing on and off though not had a bout yet. Before that i was doing strength training for a couple of years. Mainly Bill Star’s intermediate 5×5.
          I reached a weight of around 225 lbs. Numbers for lifts where.
          Sqaut 440 1rm
          bench 297 1rm
          Over Head Press 165 1rm
          Pendlay Rows 187 3rm
          Deadlift – never really pushed these but around 440 or just below for a 1rm

          I don’t use weights as much anymore. But numbers are something like.
          Sqaut 330 1rm
          bench 264 1rm
          OHP 143 1rm
          Deadlift 396 1rm

          All natural.

          I’m in ok condition.
          I can do 100 burpees with a pushup in 7:20 at my current bodyweight of 187 – 190lbs
          Can spar for 3 x 2 minute rounds without gassing.
          At the track i did a 400 meter warm up, followed by 100 meters at 80% max effort
          Then ran 100 meters twice. then 200 meters 3 times then another 100 then a 400.

        • Participant
          Michael Maynar on June 8, 2009 at 11:50 pm #84630

          Just got back from track again. Timed myself, results are.
          100 = 13.3
          200 = 27.6
          Wsn’t feeling 100% today, i only did a 400 meter warm up then 100 x 2 then a 200 and finally a 400 warm down and stretch. Got judo tonight also and sleeping and eating patterns havn’t been the best.
          I plan to run a longer distance tomorrow, like 2 – 3 miles. Then boxing on wednesday and either hill sprints or go back to track on thursday. Does that sound like a good idea.
          Also i’m using road running shoes will that hinder my performance, feels a little spongy running on the track.
          Anyway people’s input would be great.

          Thanks

          Mike

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