I've never competed in track and field but long enjoyed doing various types of hill sprints, intervals on the track, etc.
I'm 28, 6'4" and about 220-225 with a very developed strength and muscular base from total body lifting as well as a solid aerobic base from swimming. I'm naturally more fast twitch dominant and have some pretty solid speed for someone who has never really trained for track, mid-high 50s 400m, etc.
My goal is to continue to build muscle, strength and power as well as get faster and have some solid middle distance fitness. I'm looking to get around a 2:20 800m and something like a 5:30 mile. I'm not a huge fan of distance work because it dulls my speed and explosiveness.
I was planning on something like this
- full body lifting routine twice per week, all based on compound exercises
- 1 long hill sprint workout, explosive reps of around 20 seconds or building up to 6 to 8 reps with full recovery
- 1 or 2 long swims of light to moderate intensity
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Where I'm not sure of at this point is if I should do some tempo work or perhaps throw in something like a 1 1/2 mile run, which doesn't seem to have much of an impact on my overall speed.