[onk]

onk on April 20, 2004 at 10:17 am #9141

In preparation for next years track

first month:

lifting ( work every single muscles )
plyos

second month:

add tempo to what im doing the first month

third month:

add Speed Endurance

fourth month:

remove speed endurance,and add speed workout

fifth month:

remove plyos and add special endurance

6th month:

remove everything and do 400m workouts

[Mike Young]

Mike Young on April 20, 2004 at 11:48 am #27287

I wouldn't recommend going right from tempo into speed endurance, especially after having only done it for a month. Also, don't think you have to completely phase out any training parameters because you've reached a certain point in the year. It's good to follow a logical training progression but don't limit your options so much.

ELITETRACK Founder

[Jay Turner]

Jay Turner on April 20, 2004 at 7:30 pm #27288

So, if month by month, you did it this way would it work?. . .

1. weights, and plyos
2. + tempo
3. + Special Endurance (instead of Sp. End.)
4. + Speed
5. + Speed Endurance

Thoughts?

[400stud]

400stud on April 20, 2004 at 7:46 pm #27289

That's a bit confusing Gov. Can you rewrite that with everything you'd include in each month?

Ex: 1 – speed and plyos
2 – speed, plyos, tempo,
3 – speed, plyos, tempo, SE

etc. etc., cos it looks like at then end you'll be training 4-5 different things! 😀

[onk]

onk on April 21, 2004 at 5:52 am #27290

umm

(from the first thing i would do to last)

1) weights, plyos
2) tempo runs, weights, plyos
3) special endurance ( thx mike and DaGovernor ) , weights, and plyos
4) speed workout , weights , and plyos
5) speed endurance, weights, maybe no more plyos.
6) nothing but 400m workout and tempos

So….

1) Odd Days: Upper Body
Even Days: Lower Body
Plyos every two days. ( low intensity )

2) Some 60-70% 300s, 400s then hit the weight and plyos
3) 150s, 200s, 300s at 70-80% and then weight room
4) Flying 30s, 50s, 60s and block work. which brings up a question ive been meaning to ask. ill open up another thread. then hit the weights.
5) 150s and 200s ( 200s becuz im gunna be a 400m runner). 80-90%
6) basically speed endurance. but at 90% and 200s , 300s.

my coach also told me i should do 500s and 600s to train on overdistnace. should i do that?

[Mike Young]

Mike Young on April 21, 2004 at 1:19 pm #27291

What you have looks fine but it's difficult to make a hard judgement based on what you have because there is so much we don't know about the training setup. As for overdistance, it can be quite helpful for long sprinters but be sure not to over do it as it is typically performed considerably slower than race pace.

ELITETRACK Founder

[onk]

onk on April 22, 2004 at 3:35 am #27292

we'll see =]