DavidG’s Sprint Training Log

Posted In: Training Journals

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    Participant
    David Gain on #18719

    Thought it was about time I started a training log so people can see what I do on the track, I’ll also use this to document the training I do in Portugal when I go warm weather training in a few weeks.

    The percentage figures I’ve stated are percentage of flat out pace at that distance.

    So for anything 200m and below 100% = flat out, but for something like a 400m 100% means 400m race pace, so not quite as fast.

    Tuesday 19th Feb
    1 lap warmup, 20mins medball & bodyweight exercises, 6 mins stretching
    300m x 2, 250m x 2, 200m x 2, 150m x 2, 100m x 2 w/3 min rest, working up from 70% to 90%

    Thursday 21st Feb
    1 lap warmup, 20mins medball & bodyweight exercises, 6 mins stretching
    300m @ 70%
    50m x 2, 60m x 2, 70m x 2, 100m x 2 @ 95% w/2 min rest

    Saturday 23rd Feb
    3 lap warmup, 20 mins dynamic drills
    30m tyre pulls (10kg weight disc added) x 5 @ 95%
    30m block starts x 5 @ 100% w/1 min rest
    120m sprints @ 95% w/4 min rest, concentrating on technique

    Tuesday 26th Feb
    Resistance exercises, press ups, hops/jumps up stairs
    Warmup drills : High knees, side steps, heel flicks etc.

    1st set – 200m x 2 @ 70%, 200m @ 80% w/2 mins rest between runs
    5 minute rest
    2nd set – 200m @ 90%, 400m @ 70%
    5 minute rest
    3rd set – 400m @ 70%, 400m @ 80% w/2 mins rest between runs

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    David Gain on #119443

    Thursday 28th Feb
    Shuttle runs (jogging), shuttle runs (sprint, jog back)
    30 seconds skipping, 10 pressups, 30 seconds skipping, 20 situps
    Warmup drills as usual

    Pyramid:
    120m x 2 @ 80%
    120m @ 90%
    100m x 2 @ 95%
    80m @ 100%
    60m @ 100%
    50m @ 100%
    60m @ 100%
    80m @ 100%
    100m @ 100%

    2 minute rest between runs.

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    David Gain on #119482

    Tuesday 5th March
    Medball exercises (upper body and core)
    Warmup drills as usual
    1st set – 2 x 300m @ 80%
    2nd set – 2 x 200 @ 100%
    3rd set – 2 x 100 @ 100%
    4th set – 2 x 60m @ 100%

    Couple of minutes between runs + 5 mins between sets

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    David Gain on #119496

    Thursday 7th March
    1 lap jog, 20 mins warmup drills

    Pyramid: 2 minutes rest between runs including walk back

    120m @ 90%
    150m @ 90%
    180m @ 90%
    200m @ 95%

    5 minute rest

    200m @ 90%
    180m @ 90%
    150m @ 90%
    120m @ 95%

    5 minute rest

    50m x 2 @ 95% (1 minute between runs including walk back)

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    David Gain on #119527

    Saturday 9th March
    2 mins/500m rowing- moderate difficulty

    Leg press
    10 reps per weight: 30kg, 50kg, 70kg, 90kg, 110kg, 130kg, 150kg, 170kg, 190kg (max on machine)

    2 mins easy cycling

    Butterfly Machine
    10 reps: 30kg, 40kg, 50kg

    Lat pull downs
    10 reps per weight: 20kg, 30kg, 40kg, 50kg, 60kg, 70kg
    5 reps per weight: 80kg, 90kg, 100kg

    Leg press
    5 reps per weight: 190kg, 170kg, 150kg, 130kg, 110kg, 90kg, 70kg, 50kg, 30kg
    5 reps per weight (on toes): 30kg, 50kg, 70kg

    Shoulder press
    10 reps 30kg

    Overhead med ball sit-ups (arms extended)
    10 x 8kg, 20 x 8kg, 30 x 6kg (1 minute rest between sets)

    Alternate hand med ball press-ups
    10 reps, 1 minute rest, 20 reps

    Leg raises (lay on back, lift to 90 degrees then lower to 1 inch from floor)
    10 reps, 1 minute rest, 20 reps

    Alternate hand med ball press-ups
    10 reps

    Med ball hypers (med ball held behind head)
    20 x 4kg

    Alternate hand med ball press-ups
    20 reps

    Med ball hypers (med ball held behind head)
    20 x 4kg

    Leg press (on toes)
    20 reps 120kg, fast/powerful
    1 minute rest
    20 reps 120kg, fast/powerful

    Lat pull downs (hard down, slow up)
    10 reps per weight: 70kg, 60kg, 50kg

    Calf raises (fast)
    20 reps each weight (not including bar): 40kg, 60kg, 80kg, 60kg, 40kg

    Shoulder press
    20 x 30kg

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    Participant
    David Gain on #119550

    Tuesday 12th March
    Small warm-up circuit: press-ups, calf raises, drills etc.

    1st set: 500m @ 75 %, 400m @ 80%
    5 minute rest
    2nd set: 300m @ 85%, 200m @ 90%, 100m @ 95%
    5 minute rest
    3rd set: 60m, 70m, 80m, 90m, 100m @ 95%
    (2 minute recovery including walk back between all runs)

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    COV-GOD on #119557

    ahhhhhh, now i see why your 100 isnt so strong 馃槢

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    Participant
    David Gain on #119558

    I wondered how long it would be before the connection was made…lol

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    David Gain on #119574

    Thursday 14th March
    1 lap warm-up, general strength exercises (press-ups, situps, lunges etc.)
    Warmup drills: lunges, high knees, side steps etc.

    1st set: 100m, 60 seconds, 80m, 30 seconds, 60m, 15 seconds, 40m, 10 seconds
    5 minute rest
    2nd set: 40m, 10 seconds, 60m, 15 seconds, 80m, 60 seconds, 100m
    5 minute rest
    3rd set: 100m, walk back, 80m, walk back, 60m, walk back, 40m
    5 minutes
    4th set: 100m, 2 minutes, 60m

    (all runs at 95-100%, rest times include jog/walk back to start as necessary)

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    Participant
    David Gain on #119575

    Ooh and I thought I’d post this up here too, it’s my training diary from my warm weather training trip I did last year. We spent very little time actually on the track which worried me a bit, and I did notice a drop in my speed between leaving and coming back. But then I did go on to make the biggest improvements in a single season since I start running, so I can’t dismiss it completely…

    Portugal 2012 Training Diary (3rd-17th April)

    Wednesday 4th
    08:00
    脗路 5km in 31mins (2.5km over undulating clifftops, 2.5km on beach)

    13:00
    脗路 1km jog

    Warm up drills:
    脗路 High knees, heel flicks, lunges etc.
    脗路 Squats with partner on back (5 squats, 5 steps, 5 squats etc. for 25m)
    脗路 Laying on back, holding feet 6″ off ground, raising to 90*, repeat.
    脗路 10 press ups, hold at top, 10 press ups, hold at top, 10 press ups
    脗路 5 Sets: 150m @ 80%, 1 min rest, 150m @80%, 3 min rest
    脗路 1km jog

    Thursday 5th
    07:30
    脗路 1.5km jog along clifftops

    Stair exercises:
    脗路 Run whole set (92 steps), 1 foot each step
    脗路 2 footed jump, 2 feet each step
    脗路 1 footed hop, 1 step – 6 flights on each foot (alternating)
    脗路 Timed stair run, 1 foot 1 step (19.6)
    脗路 Med ball exercises: Overhear throws, side throws, chest passes etc.
    脗路 1.5km job back along beach

    14:00
    脗路 5 minute jog to cross country track
    脗路 11min run on cross country track (lap = 2km)

    Warm up drills:
    脗路 High knees, crossovers, high skips, low skips etc.
    脗路 30m strides to 60%
    脗路 60m strides to 75%
    脗路 7 Sets Interval runs: 30s @ 80%, 1 min jog etc.
    脗路 5 minute jog back from cross country track

    Friday 6th
    08:00
    脗路 2km jog along clifftops

    Stair exercises:
    脗路 Run whole set (92 steps), 1 foot each step
    脗路 2 footed jump, 2 feet each step
    脗路 1 footed hop, 1 step – 6 flights on each foot (alternating)
    脗路 Timed stair run (1 foot, 1 step)

    12:00
    脗路 Light warm up with sprint drills: High knees, lunges, dynamic stretching etc.
    脗路 Timed Runs @ 100%: 150, 120, 100, 80, 60, 30

    Saturday 7th
    15:00

    Med ball session: (3 sets with core* between)
    脗路 20 Seated overhead throws
    脗路 20 Seated overhead throws (lay back version)
    脗路 20 Seated side throws left (legs off ground)
    脗路 20 Seated side throws right (legs off ground)
    脗路 20 Chest passes (laying on front)

    *Core:
    脗路 30s Plank, front (with alternate leg raises for 10s each)
    脗路 30s Plank, left
    脗路 30s Plank, back
    脗路 30s Plank, right
    脗路 Hold press up position 10s
    脗路 10 press ups
    脗路 Hold half way position 10s
    脗路 5 press ups
    脗路 Hold at bottom 10s, while moving torso front, back, left right

    16:30
    脗路 1 hour volleyball

    Sunday 8th
    08:00

    Stair exercises:
    脗路 2 footed slalom jump, 2 feet each step
    脗路 1 footed hop, 1 step – 6 flights on each foot (alternating)
    脗路 Timed stair run (1 foot, 1 step)

    Stability Drills:
    脗路 Front plank with alternate leg lifts
    脗路 Press ups, holding between sets etc.

    14:00
    Track Session:
    脗路 Light warm up with sprint drills: High knees, lunges, dynamic stretching etc.
    脗路 3 x 50m strides @ 80%
    脗路 3 x 100m @ 80%

    Gym Session: (3 x 10 reps, increasing weight each set)
    脗路 Overhead
    脗路 Weighted squats
    脗路 Leg curl
    脗路 Overhead pull (to shoulders)
    脗路 Overhead pull (to chest)
    脗路 Tricep/forearm curls
    脗路 Bench press

    Leg press:
    脗路 Both legs
    脗路 Single leg
    脗路 Single leg, on toes

    15:00
    脗路 Light warm up with sprint drills: High knees, lunges, dynamic stretching etc.
    脗路 Timed runs @ 100%: 300 (37.15) & 150 (16.16)

    Monday 9th
    08:00
    脗路 3km jog along beach then clifftops

    Drills:
    脗路 High knee slalom
    脗路 Leg kick slalom
    脗路 Bounding over cones (increasing distance)
    脗路 High knees over cones
    脗路 70% run up hill, then down
    脗路 High knee slalom with and without arms (alternating)

    Static drills: (on stomach)
    脗路 Breast stroke
    脗路 Chopping
    脗路 Shoulder crunches

    脗路 Alternate leg v-sits (single leg)
    脗路 Ankle rotations while holding feet at 6″

    16:00

    Track Session:
    脗路 1 lap warm up jog, light warm up with sprint drills: High knees, lunges, dynamic stretching etc.
    脗路 Press ups with forward/backward motion at bottom
    脗路 Reverse plank 1m
    脗路 2 sets: sprint, jog, sprint etc. (125m total, 25m intervals)
    脗路 2 laps: Jog 150m, sprint 50m, jog 150m etc.

    100% Sprints:
    脗路 80m x 3 (1st start laying on front)
    脗路 60m x 3 (1st start looking back)
    脗路 40m x 3 (1st run holding breath)

    Gym Session: (2 x 10 reps, increasing weight each set)
    脗路 Leg press – both legs (then reduce to 5 reps, increase in weight – further 2 sets)
    脗路 Leg press – single leg
    脗路 Leg curl
    脗路 Overhead pull (to chest)
    脗路 Overhead pull (to shoulders)
    脗路 Incline situps (with 10kg weight on chest)

    Tuesday 10th
    08:00
    脗路 1.5km jog over clifftops
    脗路 Core/Stability exercises on beach
    脗路 Slow run up stairs, 1 foot 1 step
    脗路 Fast run up stairs, 1 foot 1 step
    脗路 2 arm fence hops for 5m
    脗路 1.5km job back on beach
    脗路 Interval Runs: (5 intervals of 25m, 125m total)
    40% / 60%
    50% / 70%
    60% / 80%
    40% / 90%

    脗路 10 mins football

    14:00

    Gym Session:
    脗路 Step ups w/knee lift – 40kg x 10, 50kg x 10
    脗路 Squats – 50kg x 10, 70kg x 10
    脗路 Calf raises (fast) – 40kg for 20 seconds, 40kg for 20 seconds
    脗路 Front squat – 30kg x 10, 40kg x 10
    脗路 Deadlift – 70kg x 10, 90kg x 10
    脗路 Power Cleans – 50kg x 10, 60kg x 10
    脗路 Clean & Jerk – 50kg x 10, 60kg x 10
    脗路 Bench press – 40kg x 10, 50kg x 10
    脗路 Squats – 50kg x 10, 70kg x 10
    脗路 Bent over rows – 50kg x 10, 70kg x 10
    脗路 Deadlift – 50kg x 10, 70kg x 10

    脗路 2 hours volleyball

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    Participant
    David Gain on #119576

    Thursday 12th
    08:00
    脗路 Light stretches
    脗路 3km jog over clufftops
    脗路 Light stretches

    Stability/Core:
    脗路 Plank: Front, left, back right – 1 min each
    脗路 Plank with diagonal arm/leg raises – 30s each side
    脗路 Side plank with leg raises – 30s each side

    Med ball:
    脗路 Kneeling overhead throws x 10 (on each knee)
    脗路 Seated side throws x 10 (each side)
    脗路 Chest passes x 30

    脗路 1 min skipping
    脗路 5 min resistance exercises with strap
    脗路 Small lap of clifftop – switching between 40% / 60%
    脗路 Bigger lap of clifftop – switching between 40% / 60%

    12:00

    Gym Session:
    脗路 Weighted lunges – 60kg x 10, 60kg x 10
    脗路 Step ups w/knee lift – 60kg x 10, 60kg x 10
    脗路 Calf raises (fast) – 40kg for 25s, 40kg for 25s
    脗路 Bent over rows – 60kg x 10, 60kg x 10
    脗路 Squats – 60kg x 10, 100kg x 10
    脗路 Deadlift – 100kg x 10, 120kg x 5
    脗路 Incline Bench press – 50kg x 10, 60kg x 5

    Friday 13th
    08:00
    脗路 1.5km jog along clifftops
    脗路 Core/stability exercises on beach: Press ups, sit ups, alternate leg v-sits etc.
    脗路 2 footed jumps up beach
    脗路 Alternate leg hopping up stairs – 6 flights each leg, changing each flight
    脗路 Timed run up stairs, 1 foot 1 step – 18.3
    脗路 1.5km jog back on clifftops

    14:30

    Gym Session: 3 sets of 10 reps increasing weight each set
    脗路 Tricep curls
    脗路 Bicep curls
    脗路 Shoulder raises
    脗路 Butterfly pulls
    脗路 Tricep curls (free weights)
    脗路 Curling combo: (1/2 tricep curl, 1/2 bicep curl, full bicep curl) – 10 of each
    1 set 25kg, 2 sets 30kg
    脗路 Front and back chest presses (10 each, alternating) – 30kg

    Saturday 14th
    14:30

    Cross country track:
    脗路 1 lap warm up (2km)
    脗路 Sprint drill: High knees, lunges, fast feet etc.
    脗路 2 x 60m acceleration runs @ 60%
    脗路 Interval runs: 7 sets – 30s run, 80s rest (rest decreases 10s each set)
    脗路 2 x 200m hill sprints
    脗路 2 x 100m flat sprints

    Sunday 15th
    08:00

    脗路 1km run on beach – continuous relay
    脗路 Run up stairs (3 steps)
    脗路 Timed run up strairs (3 steps)
    脗路 1km jog back on beach

    Drills on wooden walkway:
    脗路 Alternate foot hopping
    脗路 2 footed hop
    脗路 High knees
    脗路 Bounding

    Exercises on field:
    脗路 Russion step (long jump, high jump, long jump etc.)
    脗路 25m sprints (start on hill)
    脗路 5 x diagonal sprints* on football pitch

    *Jog the short sides, sprints diagonally across pitch, jog the short side etc.

    Monday 16th
    11:00

    Track Session:
    脗路 Light warm up with stretches
    脗路 Sprint drills: High knees, alternate leg hurdles etc.
    脗路 5 x 30m starts
    脗路 2 x 50m sprints
    脗路 2 x 100m sprints

    Gym Session:
    脗路 Seated rows – 35kg x 10, 45kg x 10, 55kg x 10
    脗路 Lat pulldowns/bicep pulldowns: 3 sets, 10 reps – 50kg, 55kg, 55kg
    脗路 Tricep dips/curls – 10 each (on machine): 30kg, 40kg, 50kg
    脗路 Crossovers – 20kg x 10, 25kg x 10

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    David Gain on #119594

    Saturday 16th March
    1 lap warm-up jog
    30 minutes of drills and stretching

    2 x 30m tyre pulls at 85-95%

    6 x 60m @ 100% into wind, 2 minute recovery (concentrating on keeping feet low)
    6 minute rest
    3 x 100m @ 100% with wind, 4 minute recovery (focusing on top end form & knee lift)

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    David Gain on #119595

    Had a bit of spare time on my hands so I plotted all my PBs for each year on a graph, then added a trendline to see where it thinks I should end up by 2014 at my current rate of progression…

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    Participant
    David Gain on #119625

    Tuesday 19th March
    30 minutes drills and stretching, dynamic exercises like lunges and chest jumps etc.

    300m @ 80% 3 minute rest, 300m @ 85%

    5 minute rest

    200m @ 95%, 3 minute rest, 200m @ 100%, 3 minute rest, 150m @ 100%

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    David Gain on #119638

    Thursday 21st March
    1 hour general fitness circuit, mostly bodyweight and med ball exercises

    1 x 75m @ 80%, 3 x 75m at 100%
    3 minutes between runs

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