PRs of 8.84 and 14.2 but haven't ran in 2 years and haven't trained seriously in 4 years. University Coach calling in favour and I have 5 days to prepare.
Current Fitness: Negligible.
Increase in fitness is surely impossible, how the hell can i prepare for this?
Flexibility?
Hurdle Drills?
Blocks?
Any crazy ideas?
spend day 1 doing drills. get real loose over the hurdles
day 2 and 3 go over tons of hurdles. set up 10 and just do some repeats. get your legs used to it.
day 3 blocks over all six
day 4 blocks over 2-3
race on day 5
you wont get back to 14.2 but you have some skills. your body will adjust
60m doesn't have the same conditioning requirements of 110H or 400 IH. But you have to clear the hurdles technically before conditioning even comes into play.
I'd do:
(1) Some block starts to 20 and hurdle mobility as warmup;
(2) Normal hurdle drills (leading leg/trailing leg);
(3) 2X300 tempo after the hurdling to build a little conditioning.
You probably want to get in some hurdling over at least 3-4 hurdles at submax to build confidence that you can do it again.