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    Re: Volles 400m training

    After the 300m test and 150m test I have got pain on the lateral and medial side of my left knee. Feels like its the ligaments that has been overworked/overstreched. Actually I had abit pain when...
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    Re: Volles 400m training

    Yes that wasI was having in my mind too. I will do some 45min runs. And since it sometimes damn cold outside I think I will do smart in doing the overtime/overdistance work indoor. your 500m sessions...
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    Re: Volles 400m training

    I actually did run the 300m "even". I have been running for so many years now that I never crash and burn :) I just felt that I was not in better shape for a 39.5. 300m.
    What do you mean by 5x60 for...
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    Re: Volles 400m training

    I live in Norway. Yes I have access to an indoor track almost every day.
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    Re: Volles 400m training

    Because the weather is dropping under zero I have decided that the next cycle will consist of 600ms instead of the long hills.
    I am also wondering if I can replace the 20 min jog with 40-50 min jog?...
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    Re: Volles 400m training

    Yes I think now I am around 53.
    When I ran my 400m pb of 51.1 I had a 150m test a few weeks before. That was outdoors with spikes. Time was 17.3s. I guess If I want to do a sub 50 400m I need to be...
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    Re: Volles 400m training

    Maybe at 53 something. Hard to say. What do you think?
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    Re: Volles 400m training

    week 6: Rest and test week.

    m:3x80m high knees, kickbacks and uphill skipping. Then 8x60m uphill sprints. I changed this from KK workout because it just feels more right for me to do it like that....
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    Re: Volles 400m training

    I have a indoor track at my disposal 7 day per week, so the testing conditions will be good :)
    I will be sure to really rest up for the tests.
    I have lately been second guessing the program abit,...
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    Re: Volles 400m training

    week 5

    m:3-6 (2x60m Skip, 2x80m Sprint Buildups, 2x80m Sled Pull or Equivalent Light Resistance) Here i did 3 sets of 80m skipping,80m stride and 60m hill sprint ( i dont have a sled)
    t:Rest...
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    Re: Volles 400m training

    Training going well, but with this program the key sessions are quite long and hard. Because of that I have not trained any strength training since I started this program.
    So would you still advice...
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    Re: Volles 400m training

    week 4:

    m:Rest
    t:25 min easy+a few short strides
    w:300+60,50,40,30; 200+60,50,40,30; 150+60,50,40,30 (30sec rest between long rep and first short rep) Full set recovery.(10 minutes) Times:...
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    Re: Volles 400m training

    Thanks.

    My season starts in the end of may and last til end of september.
    Before may is no competition.

    Should I do 2xgpp +1 transtion and then repeat (2xgpp+1transition)?
    with that setup I...
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    Re: Volles 400m training

    Can anyone tell me what the purpose of this session is? I dont understand.

    300+60,50,40,30; 200+60,50,40,30; 150+60,50,40,30 (30sec rest between long rep and first short rep) Full set recovery.
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    Re: Volles 400m training

    Week 3 of my training:

    m:20 min easy jog
    t:warmup and 8x100m relaxed fast strides on turf grass. walk back rec
    w:4x1 min hill runs. walk back rec. Felt tired that day. Loads of acid on the last...
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    Re: Volles 400m training

    Yes I had the same tough myself. So I will stick to that plan. Also feels good to run close to race pace. (last 200 of a 400m)
    I hd to change the week abit from KKs original plan because the indoor...
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    Re: Volles 400m training

    Another week of training finished.

    m:Sprints ladder 350, 300, 250, 200, 150, 100, 60, 50, 40, 30 - slow walkback recoveries. I cut out the 40 and 30m. FeltI had enough. But still a good session...
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    Whats the best way to increase flexibility?

    For many years I have neglected stretching. And because of that become very stiff
    But during the past 3-4 weeks I have been streching 5 times per week after workouts.
    And I have noticed a nice...
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    Supplements necessary?

    Is supplements really necessary? I have a feeling that its the supplements industry just trying to sell us as much as possible.
    what do you consider important supplements for performance?

    Myself...
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    Re: Volles 400m training

    Just to be clear since english is not my mother tongue; You say only 2x50 sec hills in total for that session?
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    Re: Volles 400m training

    Week 1.

    m:2x4x150m. 2 min jog rec. 21-24 sec. I think I ran abit too fast her.
    t:5x35 sec hills. walk back rec. Tired after monday. Did monday too fast I now figuerd out. Quite hard to do the...
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    Re: Volles 400m training

    Thats a great idea. I think I will do that next cycle or 5x200m session.
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    Volles 400m training

    Stats:

    185cm
    weight 80kg
    Age 30


    pbs:

    100m:12.2
  24. Thread: Foam rolling

    by volle
    Replies
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    Re: Foam rolling

    Can u send me a link where they say that streching after training when the mucles are already warm is better?
    How can u say that streching something that is already warm and flexible (the muscles)...
  25. Thread: Foam rolling

    by volle
    Replies
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    Re: Foam rolling

    Mike Boyle.
    I think he has quite much credibility in the training world with lots of experience training top level athletes.
    http://www.bodybyboyle.com/
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