Reference Post: my track training schedule leading up to Nationals.
Just running workouts - (weights, bike, and cross training not included). All workouts done in training shoes, spikes only when indicated.
April - July 2021
4/2
2 x 600m - 1:40.72, 1:43.17
500m - 81.90 (47.63, 34.27)
'split 400' 300m - 44.60 / rest 70 sec / 100m - 16.00
4/4
4 x 300m w/ 2:30 rest: 47.57, 47.85, 49.99, 48.65 (avg. 48.52)
Hill sprints: 200m, 2 x 100m - 39.5, 18.5, 17.8
4/5
200m stride - 26.91
Puma spikes on: 2 x 150m from blocks - 19.23, 19.09
2 x 50m from blocks - 6.66, 6.56
Hoka trainers on: even split 400m - 60.88 (30.19, 30.69)
4/6
400m - 58.09 (27.47, 30.62)
200m - 27.34
4/7
50m - 6.59
300m - 40.90 (25.82, 15.08)
300m - 41.84 (27.23, 14.61)
400m - 60.38 (13.85, 14.90, 15.25, 16.38 / 28.75, 31.63)
4/9
Races: 400m - 58.47; 200m - 26.09
4/11
400m - 60.20 (31.26, 28.94)
300m - 43.59 (14.71, 13.97, 14.91)
200m - 27.09
3 x 200m w/ 60 sec rest - 29.8, 31, 30.4
4/13
2 x 50m - 6.48, 6.54
400m - 58.20 (28.37, 29.83 / 14.07, 14.30, 14.35, 15.48/ 42.72, 15.48 )
300m - 41.50 (13.12, 13.79, 14.59 / 26.91, 14.49)
600m 'fartlek' - jog 200m, sprint 200m, jog 100m, sprint 100m
4/14
50m - 7.10
4 x 200m w/ 1 min rest - 29.8, 29.6, 30.2, 30.5 (avg 30)
4/16
50m - 7.10
2 x 100m from lane 2 on the turn - 13.09, 13.90
3 x 200m - 26.66, 27.13, 27.90
4/17
Race: 400m - 58.33
4/19
500m - 78.31 (62.18, 16.15)
500m - 78.44 (62.66, 15.76)
500m - 82.06 (65.96, 15.74)
4/20
4 x 300m w/ 2:30 rest - 47.51, 47.47, 48.44, 48.96 (avg 48.1)
4/22
20x Stadium stair sprints
4/23
2 x 60m (flying) relaxed - 8.3, 7.8
'split 400' - 300m - 41.59 / 1 min rest / 100m - 14.25
300m - 42.85 / 5 min rest / 100m - 13.60
4/25
'split 700' - 500m - 79.09 (62.31, 16.78) / 90 sec rest / 200m - 31.68
'split 500' - 300m - 43.06 / 90 sec rest / 200m - 30.07
2 x 150m - 19.56, 19.26
4/27
300m (from 400m start) - 41.48 (26.54, 14.94)
200m - 26.29
150m - 19.17
4/29
150m ~ 20
'split 400' - 300m - 41.41 / rest 60 sec / 100m - 14.47
6 x 50m w/ 45 lb weight drag on turf ~ 9 - 9.5 sec
2 x 100m on turf with chute - 13.90
5/1
5 x 300m w/ 6 min rest - 46.01, 45.19, 45.71, 46.17, 48.16 (avg 46.25)
5/3
10 x 100m on turf w/ 30 sec rest - avg ~ 15.5
5/5
4 x 150m w/ 1 min rest - avg ~ 22.9
4 x 150m w/ 1 min rest - avg ~ 23
5/7
3 x 50m (3 step rolling start) - 6.69, 6.29, 6.26
2 x 50m (crouch start from the line) - 6.53, 6.62
2 x 100m- 1st 50m on the turn, 2d 50m- straight (3 step rolling start) - 12.51 (6.22/6.29), 12.19 (6.07, 6.12)
100m - 1st 50m on the turn, 2d 50m- straight (crouch start from the line) - 12.74 (6.62, 6.12)
100m - straight (crouch start from the line) - 12.78 (6.69, 6.09)
5/9
6 x 200m w/ 3 min rest - avg 28.51 (27.54, 27.85, 27.69, 28.96, 29.12, 29.94)
5/11
Adidas spikes on
300m - 40.34 (25.72, 14.62 / 12.66, 13.06, 14.62)
Hoka trainers on
200m - 26.32 (12.59, 13.73)
200m - 26.07 (12.69, 13.38)
5/13
250m - 34.12 (12.78, 14.1, 7.24 / 26.88, 7.24)
250m - 34.34 (12.94, 14.19, 7.21 / 27.13, 7.21)
250m - 34.26 (12.94, 14.00, 7.32 / 26.94, 7.32)
100m on the turn from lane 1 - 12.91
200m from the line - 27.37
5/15
Race: 400m - 57.58
5/17
5 x 300m w/ 6 min rest - 45.62, 46.82, 47.01, 47.31, 46.20 (46.59 avg)
5/19
3 x 60m accelerations
250m - 34.28 (12.84, 13.94, 7.50 / 26.78, 7.50)
250m - 34.19 (12.91, 14.16, 7.12 / 27.07, 7.12)
250m - 34.09 (12.78, 13.84, 7.47 / 26.62, 7.47)
250m - 34.65 (12.93, 14.32, 7.40 / 27.25, 7.40)
5/21
5 x 200m, 100m w/ 3 min rest - 28.38, 28.06, 28.17, 28.82, 29.79, 14.50
200m - 26.87
150m - 19.62
5/23
2 x 50m accelerations
'split 400' - 300m - 42.39 / 1 min rest / 100m 14.06
2 x 150 - 19.16, 18.99
5 x 50m sprints on turf with harness dragging 45 lb weight
5/25
5 x 300m w/ 6 min rest - 45.12, 44.72, 46.00, 47.19, 46.94 - avg. 45.99
5/27
250m - 33.43 (12.75, 13.48, 7.20 / 26.23, 7.20)
250m - 33.96 (13.07, 13.99, 6.90 / 27.06, 6.90)
300m - 42.23 (34.47, 7.76 / 13.20, 14.23, 14.80/ 27.43, 14.80)
5/29
Race: 400m - 59.46
5/30
6 x 200m w/ 3 min rest - 27.32, 28.07, 27.93, 29.20, 29.43, 30.25 / 28.70 avg
5/31
500m - 76.49 (59.15, 17.34)
200m - 26.48
6/1
2 x 100m relaxed - 13.22, 13.65
400m - 57.79 (27.19, 30.50) / 5 min rest
200m - 28.93
6/3
250m - 33.17 (25.50, 7.67)
250m - 33.82 (26.50, 7.32)
250m - 34.04 (26.50, 7.54) / 2 min rest / 100m - 13.57
6/5
Race: 400m - 57.49
6/6
6 x 200m w/ 3 min rest - 28.06, 27.74, 28.31, 28.20, 29.00, 29.10 / 28.40 avg
6/7
500m - 76.93 (28.43, 32.00, 16.5 / 60.43, 16.5)
300m - 42.40 (13.09, 14.14, 15.17 / 27.23, 15.17)
300m - 42.94 (13.48, 14.49, 14.97 / 27.97, 14.97)
6/8
400m - 57.82 (28.19, 29.63)
2 x 150m - 18.88, 18.97
2 x 5 - 55m sprint weight pulls w/ 45 lb dumbell on turf
6/10
250m - 33.82 (26.62 / 7.20)
250m - 33.54 (26.07, 7.47)
250m - 34.17 (26.50, 7.67)
5 x 30m starts from blocks
6/12-13
Races:
400m - 57.54
800m - 2:19.22
6/14
5 x 300m w/ 6 min rest - 44.73, 44.94, 45.69, 47.17, 47.47 - Avg. 46.05
6/16
800m - 2:22.63 (66.63, 76.00)
3 x 200m hill sprints ~ 39-42
6/18
600m - 1:41.20 (30.87, 34.70, 35.63 / 65.57, 35.63
400m - 61.44 (32.12, 29.32)
6/19
60m - 7.37
3 x 150 - 19.43, 18.85, 18.79
100m - 12.28
(all rolling start)
6/21
5 x 200m w/ 3m rest - 27.69, 28.31, 28.06, 29.01, 30.40 / Avg. 28.69
6/22
600m - 1:40.78 (31.32, 34.06, 35.40 / 65.38 / 35.40)
600m - 1:40.01 (30.91, 33.66, 35.44 / 64.57 / 35.44)
500m - 80.72 (29.28, 33.65, 17.79 / 62.93, 17.79)
300m - 45.50
6/24
100m - 13.41
300m - 41.26 (12.50, 13.73, 15.03 / 26.23, 15.03)
400m - 67.40 (30.96 / 36.44)
200m - 27.22
6/27
100m - 14.07 (400m pace)
400m - 58.65 (29.06, 29.59 / 14.25, 14.81, 14.35, 15.24)
400m - 57.96 (28.23, 29.73 / 13.66, 14.57, 14.62, 15.11)
200m - 27.81
6/29
100m - 13.60
400m - 57.13 (27.20, 29.93 / 12.9, 14.30, 14.31, 15.62 / 41.5, 15.62)
300m - 41.90 (13.23, 13.94, 14.73)
6/30
100m - 13.06
300m - 40.56 (26.09, 14.47 / 12.56, 13.53, 14.47)
2 x 200m w/ 60 sec rest - 27.32, 28.32
200m - 26.34
7/3
10 x 150m hill sprints ~ 28-30 sec
7/5
50m - 7.20
100m - 13.16
250m - 33.48 (26.09, 7.39)
250m - 34.07 (26.57, 7.50)
250m - 33.82 (26.59, 7.23)
300m - 41.68 (26.84, 14.82)
7/6
6 x 200m w/ 3 min rest - 28.47, 28.59, 28.51, 28.68, 29.60, 28.40 (avg. 28.70)
7/9
100m - 13.69
250m - 33.93 (26.79, 7.14)
250m - 34.10 (26.93, 7.17)
350m - 50.10, (27.50, 14.67, 7.93 / 42.17, 7.93)
7/10
Race: 800m - 2:19.02
7/12
600m - 1:39.00 (64.79, 34.21)
400m neg split - 60.69 ( 31.63, 29.06 / 31.63, 14.09, 14.97)
300m - 41.39 ( 13.00, 13.59, 14.88 / 26.59, 14.80)
200m - 27.72
4 x 50m sprints on turf with 45 lb weight harness
7/14
4 x 300m, 200m w/ 6 min rest - 45.79, 45.53, 45.88, 48.12, (200m) 33.05
7/16
100m (3 step rolling) - 12.93
100m (standing start) - 12.84
200m from blocks - 26.53 (13.13, 13.40)
Puma spikes on
10x starts from blocks
7/17
Race: 400m - 57.59
7/22-25
USATF Masters Nationals Races:
400m semi - 57.19
400m final - 56.78 GOLD
100m semi - 12.43
100m final - 12.61 BRONZE
800m final - 2:18.72 SILVER
200m prelim - 25.43
200m final - 25.36 GOLD
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