800 up to .....

[runner]

45 min run

Hurdles

Medicine ball (not sure if this is the proper name)
6 diagonals on the midfield

Probably my first race of the season on sunday 1 mile streetrace. Problem is usually the turns.

[runner]

30 min run

1hr excers standing and floor


Sunday my first race this season.

[runner]

30min run

strength excers. with bar
5x100mtr with hurdles

[runner]

45min run

Hurdles

[runner]

30min
hurdles
7x100mtr

1mile 5.43 worse is not posible.. looks like I wasn´t alert at the start

[runner]

Mon
45min


Tue
30min

Wed
45min
Weights

Fri
30min

Sun
39.24 was hard 10k but prettttty disapointing. Have to say that my motivation went away when I saw my 5k split.

[runner]

Mon 45 min
hurdles
5x100mtr

Tue

35min

[runner]

Wed
45min run

Thu
45min run
Hurdles
5x300 with one min (100mtr dribble) break
Fri
51min run
Hurdles went down on one of them.
10x100 almost no break

Hurdles are usually starting with walking followed by putting them further from each other and run over them. Also there are some side wards exercises we do.

[runner]

sathurday 60min run
sun 25km walk in the mountains
mon 35min fartlek
tue 30min run 1hour excers
wed 4km slow 4km fast (14.30)
thu 35min run 5x 400mtr 74, 75, 74, 74, 72 1min break between btw the track had two obstacles.

[runner]

friday 45min slow run 10xdiagonal runs midfield.

sunday
10k race 36.39

[runner]

Mon insane showers made us do a gym training
Tue 30min run exercises
Wed 40min run hurdles weights 7 diagonals

[runner]

friday
40min
7x 100meter 15sec rest

[runner]

Fartlek

5min slow 5 fast 2.5 slow 4 fast 2 slow 3 fast 1.5 slow 5 fast 1 slow 4 fast
10 two leg jumps in the sand

[runner]

Tue 30min + excers

Wed 20min 6hillsprints 5min dribble 6hillsprints 20min run
Hurdles

Thu 45min run 5x400mtr 72 70 72 72 72 70sec 1,5min break

Fri 50min run hurdles 5x 100mtr on grass.

Sun 9km cross 34min46 need to get official result

[runner]

mon
45min weights

tue
30 min run
excersices

wed
40min run
hurdles
weights