It’s been a tough week at training for me topped off with a decent parkrun. There’s been a lot of sprinting with long and short recoveries – a real mix of various stimuli for my muscles to work and adapt to!

Monday – Sprints

After ten laps of the track warming up, we went and did some 100m and 200m sprints flat out with lots of recovery in between. At the end of the session I had a 500m with a target time of 75 seconds. Yusuf Bizimana was supposed to be pacing me and another runner, Louis Berrett for the 300m in 45 seconds. I tried to stick with him for the first 100m which was probably done in around 13/14 seconds. Yusuf hit the 300m at 41 seconds, Louis in 43 and myself in 45. I caught Louis at the 400m mark and he kicked. I tried to push and reel him back in, but I couldn’t close the gap down. The last 200m was very slow and the 500m was done in 82.1 seconds for me.

Tuesday – More Sprints

I did 6 laps warming up along with drills and then went onto my sprints, a mix of long and short with plenty of recovery time.

  • 270m (39.77 seconds) [12 minutes rest]
  • 270m (40.02 seconds) [8 minutes rest]
  • 110m [10 seconds rest]
  • 50m [60m jog recovery]
  • 110m [8 minutes rest]
  • 4 x 120m (17.3 – 17.6 seconds) [4 minutes recovery]

This was followed up by some hurdle drills at a height of 84cm where I walked over the hurdles, quickly bringing my leg up and down and then some lifting.

For the lifting I did:

  • 3 sets of 3 x 30kg cleans
  • 3 sets of 3 x 40kg backwards lunges (3 sets per leg)
  • 3 sets of 3 x 60kg back squats

It certainly doesn’t seem like much, but I did feel my muscles aching from the explosive nature of the next day and when I started my cool down I immediately felt my legs cease up slightly.

Thursday – 200m Repeats

This session I had today was designed as a VO₂ max session.

After six laps of warming up followed by drills and strides I got myself ready for the workout consisting of:

  • 5 x 200m [jog 100m recovery – approx 80 seconds]
  • 2 minutes recovery
  • 5 x 200m [jog 100m recovery – approx 80 seconds]
  • 2 minutes recovery
  • 5 x 200m [jog 100m recovery – approx 80 seconds]
  • 2 minutes recovery
  • 5 x 200m [jog 100m recovery – approx 80 seconds]

Altogether it was 20 x 200m, an absolute killer workout. I managed to do the first 200m in 29.8 seconds (my fastest) and my slowest time was 32.7 seconds. I was pretty pleased with it altogether as most of my 200’s were all under 32 seconds.

Saturday – Parkrun

I did a parkrun this morning, hoping to cut down on my pb of 17:26 and hopefully get down to sub 17 minutes. Unfortunately, I didn’t manage and I was 6 seconds slower than my pb but at least I was showing consistency in my results. I can only think that my muscles hadn’t fully recovered from the previous workouts this week (I would’ve been surprised if they had).

My kilometre splits were as follows:

  1. 3:34 (3:34)
  2. 3:24 (6:58)
  3. 3:35 (10:33)
  4. 3:31 (14:04)
  5. 3:28 (17:32)

I had been expecting the last kilometre to have been faster since I was pushing at the end, but it wasn’t so quick after all. It was still a decent run altogether so I can’t be too disappointed.

Final Thoughts

The week training has been hard, but I’m pleased to have managed it all without giving up or losing motivation which can be difficult when trying to run 20 x 200m as hard as you can. It’s a bit odd for me running even 5km fast in one go as I’ve been so focused on speed training, but once I come back to the longer stuff I’m sure I’ll be faster than before.

How was your week training? Let me know down below!