my workout plan. please critique..

    Posted In: Sprints

        • Participant
          birdmanwangthang on September 30, 2004 at 7:08 am #9847

          the season starts in late january and i want to know if my workout seems ideal to prepare my indoor track season.

          monday
          stairs/hill and then workout
          tuesday
          4×400 with 4min rest
          wedsday
          2miles and stretch
          thursday
          6x200m with 2min rest
          friday
          4×340 with 4min rest and then workout

          this plan goes for 8 weeks, from sep. 27th to nov 19.

          what do you think of my plan? is this good for 100m and 200m runner? i need to improve my 200 time. i run 11.01 in 100 but 22.7 in 200. any feedbacks or comments would be really appreciated. THANK YOU!

        • Participant
          QUIKAZHELL on September 30, 2004 at 7:13 am #33630

          Speedwork??????

        • Participant
          birdmanwangthang on October 1, 2004 at 8:45 pm #33631

          it seems like its too early in the season to start speed work. and i am also working with mostly 400m runners who also run 200m. what do you think?

        • Participant
          pzale8018 on October 13, 2004 at 10:35 am #33632

          It really depends on your training philosophy. If you’re thinking is going long at the begining of the year, and then shorter and shorter as the year goes on, then your plan doesn’t look too bad at this point. Suggestion though. If you want to get serious about the 200 and 400, you might want to think about a short to long program. Build your speed first, then add the distance to it. I think you’ll get better results from this.

          By the way, how old are you, and what level is this you’re running at (HS, college)?

        • Member
          400stud on October 14, 2004 at 7:13 pm #33633

          Add speedwork, drop all the Int. Tempo, cut out the mileage, make sure to add a solid weights program.

        • Participant
          punisher on October 16, 2004 at 5:04 am #33634

          Add some flexibility/mobility and technique work(starts/drills/accelerations etc)

        • Keymaster
          Mike Young on October 17, 2004 at 2:09 am #33635

          In my opinion, speed work of some type should be within a sprinters program all year long whether it be in the form of some type of acceleration development (resisted runs, hills, etc.) or speed development (short flying sprints, stadium stairs, etc.).

          ELITETRACK Founder

        • Participant
          punisher on October 17, 2004 at 5:00 am #33636

          I agree with mike. sprinters should be doing speedwork throughout the season. For general preparation flying 30s can be used to help develop maximum velocity running technique.

        • Participant
          birdmanwangthang on October 20, 2004 at 9:24 am #33637

          Thanks for the reply. I am 19 yr old freshman in college. i ran 11.01 and 22.79 in 100 and 200 in HS. This year is actuallly the first time i start getttng trained in the fall. so i am very excited about this season. actually my plan changed a little.

          mon.
          stretching/some plyo/stairs/workout
          tue.
          6x150m at 85% with 2min rest
          wed.
          2mile jogging
          thurs.
          6x200m with 2min rest at about 28-30
          fri.
          3mile jogging/workout

          Oh, and I don’t run 400m. My main is 100 and maybe 200.

          what do you think?

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