Felt a bit achy in my legs from racing prior to starting this week of training, but it’s all gone well with a rest day to make sure I was recovered for the training.
Monday – Rest
After my 800m race at Lee Valley yesterday, I was resting today to recover.
Tuesday – Steady Run and Weights
I was busy in the afternoon and evening so I had to do all my training in the morning. I had a 30 minute jog at whatever pace my body felt like going, so I ended up covering 6.5km for that.
Afterwards, I had four weights exercises where I attempted to lift the heaviest weight I could manage three times. I lifted heavier weights in 3 of the exercise and kept back squats the same since I struggled with them last time.
- Back squats (3 x 90kg)
- Cleans (3 x 52.5kg)
- Snatches (3 x 27.5kg)
- Deadlifts (3 x 105kg)
Wednesday – Flat Out Runs
Today I had 3 x flat out runs. The first and last run would be 40 seconds in length and the second run was 20 seconds long. In that time I had to cover as much distance on the track as possible. Between runs I had 10 – 15 minutes rest.
I did my own warm up, jogging 400m and then doing drills and strides. Between runs, I took off my spikes and jogged indoors barefoot. Here’s how my runs went:
- 40 seconds – 278m (equates to 43.1 seconds for 300m)
- 20 seconds – 146m (equates to 27.4 seconds for 200m)
- 40 seconds – 276m
Based on the projected times given for 300m and 200m, I’m very happy with how the session went as it would definitely have been a pb for 300m had I managed to reach the 300m mark.
Thursday – Plyometrics and 100m Repeats
After school I did some plyometric exercises:
- 3 sets of 10 x 18cm hurdle hops, keeping legs straight or ‘stiff’
- 3 sets of 10 box jumps
Then I had 7 x 100m with 90 seconds recovery:
Ideally I wanted all of them to be under 15 seconds, so I wasn’t 100% pleased. To finish off I did 3 sets of 3 deadlifts at 90kg.
Friday – Weights and 200m Repeats
I headed to the track straight after school and began with the weights doing the following exercises:
- Back squats (20 x 55kg, 10 x 70kg, 6 x 80kg)
- Hanging cleans (10 x 30kg, 6 x 40kg, 3 x 50kg)
- Snatches (10 x 15kg, 6 x 20kg, 3 x 25kg)
- Pull-ups (total 45 spread through the session)
- Leg resistance band pulls (20, 15, 10)
- Calf raises (3 x 12 x 60kg)
- Deep squats (3 x 12 x 17.5kg)
- Kneeling nordics (3 x 8)
- Reverse kneeling nordics (3 x 12)
To finish off I had 3 x 200m with 2 minutes recovery between reps. My times were:
I was surprised that I managed to keep all 3 reps quite consistent and under 31 seconds after the lifting. Last week by the third rep I was about a second slower.
Saturday – 80m Sprints
I did a 4km jog in the morning down to the track. To start the session we did 6 strides, some hurdle jumps, stretches on the floor and medicine ball throws.
Afterwards, I had 3 sets of 4 x 80m on grass. 2:30 between reps and 5 minutes between sets. Each rep was to be done at 85% effort.
Each rep felt good, I tried to focus on form, keeping my hips high and making sure my knee lifted in front of my hips.
To finish off we had a circuit to complete 3 times:
- 10 x 30kg deadlift
- 10 push ups
- 5 pull ups
- Single leg jumps with a 20kg weight
After that, I did a 4km jog back as a cool down.
Sunday – Sledge Runs and Long Sprints
The session started with a lap jog of the track followed by a series of sprints, warm up drills and stretches.
After that, it was out to the track where we were sprinting, pulling a 30kg sledge for 40m before doing a 50m stride, 3 times.
That was just the warm up though. Next, we had to run 300m at tempo pace, take 1 minute rest and run 200m flat out. 10 minutes later, we did it again, except the first run was only 250m.
My times for the 200m were:
To finish off I had some stability exercises which involved:
- Carrying a 10kg weight and twisting to the side whilst doing lunges.
- Holding a 10kg weight above my head whilst doing high knee drills.
- Medicine ball throws forwards, backwards and sideways into the wall.
Weekly Mileage: 21.8km / 13.5 miles
How was your training this week? Let me know down below!