I'm not starting my GPP until the first week of March, but I've decided to create my training journal now. Hopefully, I'll be able to get the kinks ouf my my upcoming program before I start it. Here's some background info:
6'1"
187 (Will drop to 178-182 during the course of the summer)
26 years old, but I turn 27 in March
Training age: 3 years
PB's: The only one worth mentioning is my 60M time, which is 6.90. I truly haven't ran up to my potential outdoors due to injuries, lack of transportation, etc
Goal: Sub 11 or die!!
This year is definetly going to be a huge breakthrough year for me on the track. During my previous years, I seriously under performed in races, both indoor and outdoor. This fall and winter, I concentrated on staying in shape, staying fairly lean, and improving my flexibility. Last year was a disaster, due to not having adequate transportation. That simple hinderance gave me little to no time to train and I only raced a couple of times. Not to mention that backpacking & bussing it made me tight to no end.
But, in the off season, I trained hard, which has paid off. I've ran a 6.90 without doing any true speed work, so I'm excited to get started on my training for the summer track season. I'm not going to peg myself into running an exact time, but I do expect to venture into the 10's. Winning is my motivation, and the times will come if I concentrate on destroying my competition.
Here's my tenative plan for GPP:
Meso 1
Accels/short speed
4x3x40 (walk back recovery between runs, 3-5 minute recovery during sets)
2x3xFlying 20's (same recovery, about 30M run up)
780M
Tempo
For the most part, I'm going to do between 1000-1500M worth of runs followed by abs. I like to switch things up during tempo to keep me interested
Starts/accels
5x5x20 (various starts, walk back recovery between runs, 3-5 minute recovery during sets)
500M
Tempo
Intensive tempo
4x200M (about 85% intensity, walk back recovery)
800M
I am going to do the traditional 3 week on/1 week unload mesocycle. During my 2nd meso, I will increase each day's volume by 100-200M depending on my ability to handle the training. Of course, I'll be adding weights after my sprint work, but I'll wait til the actual workouts to post what I'm doing.
Hopefully, this is obvious, but I am trying an ends together approach instead of short-long because I've spent most of last summer, fall and winter concentrating on my acceleration phase and I do feel as though starting with intensive tempo early will help my speed endurance later on in the spring and summer.
For SPP, I will probably change my plan to this:
MaxV/Speed
Tempo
Acceleration
Tempo
Speed Endurance
Any comments, suggestions and questions are definetly welcome….