I have peaked out at distance running. I'm pretty sure I could get under 12 seconds for the 100m. I bought a 16 lb shotput and I'm putting it 20' right now.
Does anybody have any real workouts (season plans for HS or college) for these events? Or if not 100m, then 200m/400m? If you could post it, I would appreciate it. I guess I'm too lazy to read books and make my own workouts.
Run ALL-OUT 50 meter repeats while holding the shot in your throwing hand. Toss the shot as far as you can once you get to the 50 meter mark. Walk to get the shot and walk back and repeat.
Take an 800m plan and divide by 8.
Day 1
600m warm-up
5 150m Repeats
After each one, jog back to the start, rest time is the amount of time it took to complete the repeat x 2
600m Cool-down
Day 2
400m Warm-up
5x450
Rest time is 4 minutes
4x250
Rest time is 2:30
3x150
Rest is the same as Day 1
400m cool-down
Day 3
1 mile warm-up
10x200 from the starting blocks
Rest time is the time is 30 seconds after you jog back to the blocks
800m cool down
Day 4
1 mile warm-up
Find a steep incline(20 degrees or more)
Gather 50 pounds of weight, carrying is up to comfort
Run up this hill until you reach the equivilent of a mile
1 mile cool-down
Day 5
400m warm-up
Wind sprints with hinderance, such as a sled or parachute
Do the sprint distance of choice 10 times, rest is 1 minute
400m cool-down
Rinse and repeat while slowly incorporating more weight room time or adding more core body workouts.
hey man i don't know anything about these events but good luck and have fun. i'm out with a stress fracture and learning jav just for lulz. it's a good time
These repeats seem too long for a 100m person. It seems like there should be more short ones. Although maybe this is more of an all around sprinter workout.
I think repeating it would get pretty boring. I'm pretty sure sprinters don't do the same workout for weeks on end.
They usually have 8-10 other sprinters with them to lighten up the mood.
random high school runner wrote:
hey man i don't know anything about these events but good luck and have fun. i'm out with a stress fracture and learning jav just for lulz. it's a good time
I knew a 2:00 800m distance runner in HS who got tired of distance and did the javelin as a junior and then made the state finals as a senior with a 190'. He was a pretty big guy though. He was sort of shaped like a decathlete.
Kinda long?
Jeremy Wariner does 450s all the time
The days are interchangeable anyways and in the end of it all you should be doing more core work than acutal running.