I think I can run the 100m under 14 seconds, as I was able to reduce my training time down by 2-3 seconds. So I am finished with that workout.
How do you know? Again, you've got to get rid of this hazy bullshit. Athletic training HAS to be crystal clear. Generally, good coaches will know what their athletes will run for a given meet within 0.2sec for the 100m. But they're not oracles: they are constantly measuring and timing things and combined with the eye test, this will give them an accurate gauge of current performance and more importantly,
which direction the training program should be going.
It's great you're finally going to the track after your 8 month (!!) hill training phase. But before you devise any plans you should do a test week. Do it properly with a measuring tape and video. Film everything if you can. Get your brother to help you. Here's what you should do:
Mon: Power testMax broad jump (have 4-5 attempts)
Max standing vertical jump (4-5) - measure a target and jump at it OR film it and we can estimate
5 consecutive DL bounds for distance (start about 10m away from the long jump pit)
Tues: Speed testThis is important. You're going to do a flying 60m test and you need to get the times for both 0-30m and 30m-60m. You'll start with a 20m lead-in before you hit the 0m mark. So it's 80m total with cones or marks at the -20m (start), 0m, 30m and 60m points. Get this on film so you can time it properly.
Warm up really well and do a few high speed run-throughs in spikes over 30m.
2-3x flying 60m test (if the second one feels good leave it there)
12mins rest (stay warm)
Then run a 180m sprint at 100% from a stand. You can either video this or get someone to time it manually.
Wed: Strength test in the gymWarm up on the track as you normally do
Either max bench - start with an easy 5 reps, then an easy 3 reps, then about 3-4 singles working up to failure (have a spotter) OR max pushups
Max pullups
Max V-situps
Then do one set of squats/RDLs/ham curls with an easy weight and leave.
Thurs: restGet a good hot bath and stretch in.
Fri: Fitness testWarm up as usual
1200m time trial - 3 laps, go hard!
From this you'll get a really good idea of how fast you are and where your weaknesses are, then we can plan a good program for you.
Now it's really important that you actually DO all this properly! Ask if you have any questions. Don't wimp out and modify it in any way, even if you're tired. It's meant to be a tough week, but if you can get through it and do it well then you'll prove you can stay committed to a proper program.
