hello I am 25
51 on 400m
1.58 on 800
Training now preseason
m:10 min jog ,10min easy plyos +25 min extensive tempo running, recovery
t:10×20 sec hill runs + strength (squat, bench, military press)
w:1 hour easy jog
t:6x300m,(49-53) 3x200m,(30-31) 1×150(20) 2 min rec (squat, bench, military press)
f:10 min jog, 30 min extensive tempo+general strength circuit
s:plyos +hills: 6×7 seconds. 4 min rec
s:4min 3-3-2-2-1-1. 1,30 min rec. (1000-800-800-600-300-300)