How is my workout plan so far?

Question

hello. sprinting season just ended =(, so i am doing cross country to stay in shape. and then i am putting together a workout plan for this winter that will include the following:

-10 m of high knees FAST

-jumping repeatedly, landing only on toes (for twitch muscles)

-300m full sprints

-pull ups

-dips

-block work, with and without resistance

-a few 5k runs

-core

I am trying to workout with as little weight lifting as possible because i dont want to bulk up. i run the 200 and the 400. What are your opinions on this plan? Any additional ideas? thanks!

Answer 1

When you do drills you should do them for about 20 meters. It gives your muscles more time to memorize what they are supposed to do. (muscle memory). I would only do 5k runs once or maybe twice a week but I would lean more towards once and use it as just a recovery day so make it a nice easy run. with that information this is what I would suggest your week would look like. Assuming this is a non race week and assuming that you have just come of the XC Season so you are in good shape and not starting from scratch.

Monday: 300 meter repeats- 6 to 8 repeats. This is a good workout for the 200.

Tuesday: sprint 100 jog 100. I would do these for 600 meters than take a break and repeat 3 times. To the gym for 30 minutes. Work on your legs. Low weight but high reps.

Wednesday: Fun run - I like these. Just put on your shoes and do what you feel like you should do. If you feel like going for a 20 min run do it. If you feel like going and doing 50 meter sprints do it.

Thursday: easy 20 min run than to the gym. Gym is a must for any good sprinter and I would go at least 3 times a week. If you don't want to bulk up just do really low weight but do a lot of reps. To help your sprinting in the weight room as you are lifting the weights up explode/ Lift them fast but in control so you don't get hurt.

Friday: Hill workout if you have hills around. 50 meters up at 90% repeat 15 times.

Saturday: This is a great day to do your easy 5k.

Sunday: OFF. Off days are just as beneficial to your body once a week as a good workout

your high knees, jumping, pull ups, and dips would be a good warm up just add a few more drills in such as jogging backwards, high bounds, etc

You could do block work on Tuesday or Friday. I understand you are a sprinter and blocks are a must for you but you don't need to do technique work every day 2-3 times a week is plenty. Once you get closer to the beginning of the season than you can work on more technique.

I have a really great Sprint packet that is chalk O Block full of information, sprinting posture, drills, block technique, good warmups and a lot of other stuff. It was written by the head sprints and hurdles coach at Bucknell University. If you want it just give me a shout and I could send it your way. good luck

Answer 2

Excellent! I would also throw in a few fartlek runs though. (Sprinting the straightways at 90 percent, running the curves at 70 percent.)

Good luck!

Answer 3

well since you don't do the 3k or the 1.5k events, focus on your muscles not your cardio, so try doing high knees and jumps more than your 5k runs.

mmm. can't say much other, your workout plan is almost exactly the same as mine.

Answer 4

you dont need any distance over 450 really. and since your really just conditioning u dont REALLY need block work right now unless you just really want to lol. but other than that. it looks like your on ya way to success :)

Answer 5

About everyother week you should pretend to run your actual races.  Pretend like it's a real meet.

Also, throw in some 100 dashes.