Training

Marshall Burt’s Velocity Focused Training

Part 4 – Sample Training

 

 

 

In part 4 of this series I’ve taken the liberty of summarizing Marshall’s program and providing a sample training workout.

 

12 Day Training Cycle:

 

Day 1 – Main event workout

Day 2 – rest day

Day 3 – rest day

Day 4 – Power workout

Day 5 – Sprint workout

Day 6 – rest day

Day 7 – Base Building 1 workout

Day 8 – rest day

Day 9 – Base Building 2 workout

Day 10 – rest

Day 11 – rest

Day 12 – rest

 

Complete the 12 day training cycle three times.

 

After completing 3 x 12 day training cycles, take a 1-2 day break before beginning the next period of 3 x 12 day training cycles.

 

Example 10k runner, goal pace of 8 minute/mile

 

For this example, our runner chooses a 10k as his goal race distance and selects an 8 minute per mile pace as his goal pace.  Based on these goals, here is what his program looks like:

 

Main event workout – 10 k total distance or max 3 intervals, 8 min/mile

Sprint workout – 100m total distance, 20 seconds goal pace

Base Building 1 – 1500m total distance or max 3 intervals, 6:50 min/mile goal pace

Base Building 2 - Marathon total distance or max 3 intervals, 8:56 min/mile goal pace

 

Main event workout:  Run 10k in no more than 3 intervals, each interval at 8:00 minute/mile pace.  If unable to run the full 10k distance in 3 intervals, stop the workout at 3 intervals.  As fitness improves increases the distance of each interval by 200-400 meters per workout.  Decrease the number of intervals until the entire 10k distance is run in just 1 interval.

 

Sprint Workout –max acceleration and max velocity, 100 meter pace of 20 seconds

2 x 10m max accelerations

2 x 5m of max velocity

Rest

3 x 100m goal pace sprint

 

Base Building 1 – 1500 meter workout:  Run 1500 meters in no more than 3 intervals, running each interval at 1500 meter goal pace of 6:50 min/mile.  If unable to run the complete 1500 meter distance at goal pace in 3 intervals, stop the workout at 3 intervals.  As fitness improves increase the distance of each interval by 100 – 200 meters per workout.  Decrease the number of intervals until the entire 1500 meter distance is run in just 1 interval.

 

Base Building 2 – Marathon workout: Run marathon distance in no more than 3 intervals at marathon goal pace of 8:56 min/mile.  If you are unable to run the full marathon distance in 3 intervals, stop the workout at 3 intervals.  As fitness improves increase the distance of each interval by ½ mile – 1 mile per workout.  Decrease the number of intervals until the entire marathon distance is run in just 1 interval.

 

Power workout: 

Part 1:  Power Bounding with weight belt.  3 sets of 3 ground contacts, focus on covering as much ground as possible with each bound.

 

Part 2:  3 reps of high velocity – use 30% of the max weight, move as quickly as possible while raising the weight,

 

Exercise for high velocity –

Push ups: close hand position, touch chest to floor, hands should leave the ground

Dips: hands should leave the bar

Pull-ups

Sit-ups: 9 total reps

Back extension: 9 total reps

½ one-legged squat

 

Part 3:  3 reps of max weight – take sufficient rest between each rep to be able to complete subsequent reps

 

Exercises for max weight - 

¼ squat

One legged calf raise

Hamstring curl

Bench press

Bicep curl

Seated row

Chest flyes

Reverse flyes