Hi, Ive put in bold the things I cant change as these are done with a group. Im training for mainly 400 and 100m (even though I suck lol) so Im basically trying to improve speed power and speed endurance. These are my main goals but I also want to improve my 5k time. The intervals and runs should help with this though.
I guess I could try and do hills every other week instead, cant do them on saturday though.
Ok so I do rock climbing (now and again) and running (mainly track/sprints) and I always have trouble fitting everything in that I want to do while allowing adequate recovery.
What happened last week was I did heavy weighted squats on wednesday and then was unable to do interval runs well the day after. So Ive changed my plan to this:
On monday I currently do squats (legs kill for days after) and core exercises. Tue: rest/light run wed: plyometrics (high intensity) and upper body weights sesh. thr: track intervals Fri: Hill runs sat:rest sun: short sprints followed by 2 mile run.
I would like to get more in but I need the rest Im one of those who needs several days rest ideally but not possible.
There are 3 workouts I cant change because they are done with a group these are highlighted in bold. The rest I can switch around. Just wondered is there a better way I can arrange this so that I can get better rest?
So im in my 30's now, nearly 31 and for years have focused on mainly sprint training, im not fast but its the thing im best at as i suck at endurance. However endurance type events (5k) are events i can do where i wont come last since you get all abilities (such as people who walk). With sprinting im last all the time in meets but i have more speed than endurance. Im 14.6 at 100whereas 5k im about 31 mins lol. Id like to improve at 5k as well as sprints however Ive heard that doing long distance runs will hinder sprint speed/fast twitch fibres. What do you think? Could I get better at both with more effort? Or is it a case of picking one or the other?