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Karma Police wrote:
many state, "Aiming." wrote:
I was never a 46.0 man, but I want to know your relevant personal bests (do not tell us your one mile or XC times).
This is about a 7-8 month build
Monday – The Hart 200s pyramid – 10x200 in 30 (all 2 min recovery) for 4 weeks, then 9x200 in 29, 8x200 in 28 etc, getting down to 5x200 in 25, then becoming 1.5km of volume at 52 speed (600m speed), or 3x400 in 52 with 8-10 min
Tuesday – gym, deads, cleans, hamstring work + other gym
Wednesday – 15 mins of diagonals @ 800 speed, building to 20 mins, and in 3-4 months building to 10x200 with 2 min recovery in 28 or 6x300 with 4 min recovery (ie 2km of volume @ 800 speed)
Thursday – 6x200 or 5x250 or 4x300 (alternating) at 50 speed for 6 weeks, 49 speed for 6 weeks, 48 speed for 6 weeks, then 1.1km of volume at 47 speed, then 1km of volume at 46 speed, adding at end 2-3 x 200 in 30 with 30” rest
Friday – lighter gym, skipping, boxing, some upper body, ab workout
Saturday – speed development, plyos, sleds/ropes, stick running, 60s at 6.80-6.90 for 6 weeks, then 80s at same speed for 6 weeks, 100s for 6 weeks, 120s for 6 weeks, then 150s (hence ends to middle),
Sunday – rest (roller and stretch)
An 400 gurus around?
Circling back to know if this 7-8 month plan worked for the 400m athlete?
Or would Karma Police suggest a different plan 400m plan in 2023?
Thanks!