Reply To: 8 Week Sprint Program (Mar 2022)

#11503
Fraser_9to5
Keymaster

2 May

Runner’s Yoga
Core – 3 supersets

3 May

Overhead Plate Squat – 2 x 6 x 20kg
Cossack Squat – 2 x 8 x 15kg
Weighted Jump to High Pull – 4 x 4 x 30kg
Velocity Squat – 4 x 4 x 70kg
Achilles Combo – 2 x 35 secs, 7 rep

5 May

Overhead Plate Squat – 2 x 6 x 20kg
Cossack Squat – 2 x 8 x 15kg
Weighted Jump to High Pull – 4 x 4 x 30kg
Velocity Squat – 4 x 4 x 70kg
Achilles Combo – 2 x 35 secs, 7 rep

7 May

Core – 3 supersets

8 May

Trek – 1 x 20m
Sprints – 3 x 200, 2 x 200 (2.5 mins / 10 mins) in 27.7, 28.7, 28.9, 29.7, 30.9

This is one from my University sprint training days, known as “The Dirty 200” session. The goal is to run all five around 2 seconds slower than your personal best. At the time my PB was 23.8 but today the aim was to a) complete the session and b) try and hit a 28.0 average.

The third run ruined me even with the 10 minute break, but I’m pleased I dragged myself over the line on the last rep. The first rep is always fast so if you try it imagine giving 85% in all reps but the first one should be run at 80% to end up with the right time. I was actually quite pleased with 27.7, it was very smooth and casual, able to look around as I run and not exert myself much.

It looks like my local athletics club (Tonbridge) host an evening track meet on 1st June so I plan to do a “fake” meet next weekend, where I run a flat out 100m and 200m, then I’ll do another few weeks and get a real electronic time on the 1st.