After a good showing in poor conditions this weekend, I've assessed the needs of my quarter milers and have come up with this workout...which will hopefully address our weaknesses and build on our foundation.
Monday -
4 x 350 - First 150 @ 25, 2nd 200 @ 26-30 (work on final 200), Rest 5 mins
8 x 100 Hill Sprints, Walk back
Tuesday -
7 x 200 @ 25-28, Rest 3 mins
Wednesday -
1 x 450 - @ 67-73, Walk a lap (60 sec 400, Knee Drive on last 50 m)
1 x 400 - @ 56-61, Walk a lap (14 sec/100 m)
1 x 300 - @ 39-43 (13 sec/100m)
Thursday -
4 x 200 - 30 secs/rest 30 secs
4 x 150 - Finishes (stride 25, kick at 125)
4 x 100 - Starts (Hard 8 sec, stride through 100 m)
One big change from last week is Monday's workout. Many of my runners are having a hard time finishing their last 200. This could be do to the headwinds they all ran into this past week...but i'm gonna guess otherwise and try to concentrate on it. On monday, I've tried to simulate the 400 as best I can without running a 400. I've set up the 350's to take as much time as it takes to run their best 400, and what i'm looking at is how they finish their last 200...By emphasizing this last 200, i'm hoping to build some muscle memory and some strength so they can finish with confidence.
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