My 2023 Personalized Training for Sessen Mehari (Future Girls' Track & Field Transfer Student)

(Alleged) Personal Bests


400m - 60.49

800m - 2:24.16

1500m - 5:13.87

2023

February 1st

30 Min. Run (75% Effort)

4 x 100m Strides (two curve / two straight)

100m walk back

1600m Cooldown

February 2nd

800m Warmup

4 x 100m Strides (two curve / two straight)

100m Walk

300m @ 52

100m Walk

300m @ 56

400m Jog

400m @ 86

100m Walk

300m @ 56

100m Walk

300m @ 52

1600m Cooldown (in Reverse)

February 3rd:

5 Minutes of Core Routine

February 4th:

OFF

February 5th:

35 Min. Run (75% Effort)

February 6th:

800m Warmup

2 x 150m Strides

1200m @ 4:57 (1:35, 1:42, 1:40)

4:00 Rest

200m Walk + 200m Jog

800m @ 3:18 (1:42, 1:35)

2:00 Rest

200m Walk + 200m Jog

400m @ 1:18

1600m Cooldown on Track (in Reverse)

February 7th:

40 Min. Run (60% Effort)

5 Minutes of Core Routine

February 8th:

800m Warmup

2 x 150m Strides

200m Jog

1000m @ 4:10

2:00 Rest

100m Walk + 100m Jog

1000m @ 4:19

4:00 Rest

200m Jog

200m @ 31

1:00 Rest

100m Walk + 100m Jog

200m @ 32

February 9th - 20th:

*UNCERTAIN*

February 21st:

800m Warmup

2 x 100m Strides

1000m @ 3:49

500m Jog

500m @ 1:38

300m Jog

500m @ 1:52

3 x 150m Strides

15 Min. Cooldown

February 22nd:

4 x 200m (with Intermediate 200m Jog)

12 Min. Cooldown

February 23rd:

800m @ 2:33.27

February 24th:

25 Min. Run

2 x 200m Strides

February 25th:

800m @ 2:35 (Relay)

800m @ 2:33.86

400m @ 1:04 (Relay)

February 26th:

OFF

February 27th:

800m Warmup

55 Min. Run

February 28th:

800m Warmup

2 x 100m Strides

400m @ 76

400m @ 73

3 x 100m Strides

400m @ 73

400m @ 71

March 1st:

15 Min. Run

March 2nd:

2 Mile Run

2 x 200m Strides

March 3rd:

800m @ 2:34

March 5th:

5-Minute Core Routine

March 6th:

40 Min. Run

4 x 100m Downhill Strides

March 7th:

800m Warmup

2 x 100m Strides

1000m @ 3:50

3:00 Rest

1000m @ 4:04

5:00 Rest

600m @ 2:03

10 Min. Cooldown

March 9th:

35 Min. Run

March 10th:

800m @ 2:33

800m @2:30

400m Cooldown

March 13th:

30 Min. Run

4 x 100m Downhill Strides

March 14th:

800m Warmup

500m @ 1:34

6:00 Rest

500m @ 1:31

6:00 Rest

4 x 200m w/ Intermediate 200m Walk (31, 35, 34, 36)

8 Min. Cooldown

March 15th:

40 Min. Run

March 16th:

OFF

March 17th:

800m Warmup

2 x 100m Strides

1000m @ 3:53

2:30 Rest

1000m @ 3:50

5:00 Rest

600m @ 2:00

800m Cooldown

March 18th:

25 Min. Run

March 19th:

OFF

March 20th:

OFF (No Sleep)

March 21st:

800m Warmup

2 x 100m Strides

5 x 400m on 2:45 Cycle (77, 84, 86, 86, 82)

9:00 Rest

4 x 400m w/ 7:30 Rest (76, 76, 77, 75)

10 Min. Cooldown

March 22nd:

45 Min. Run

March 23rd:

OFF (No Sleep)

March 24th:

25 Min. Run

4 x 200m (w/ Intermediate Jog)

March 25th:

800m Warmup

800m @ 2:30

400m Coolodwn

400m Warmup

800m @ 2:29

400m Cooldown

March 26th:

OFF

March 27th:

800m @ 2:23 [NEW PR]

400m Cooldown

March 28th:

OFF

March 29th:

800m Warmup

2 x 100m Strides

8 x 400m (3:00 Cycle)

81, 80, 81, 81, 83, 86, 82, 81

March 30th:

OFF

April 1st - 9th:

*SPRING BREAK*

April 10th:

800m Warmup

2 x 100m Strides

5 x 400m on 2:45 Cycle (85, 86, 86, 86, 83)

4 x 400m on 8:15 Cycle (72, 75, 76, 74)

800m Cooldown

April 11th:

45 Min. Run

April 12th:

800m Warmup

2 x 100m Strides

1000m @ 3:46 (6:30 Cycle)

800m @ 3:00 (5:30 Cycle)

600m @ 2:08 (4:30 Cycle)

400m @ 1:14 (3:30 Cycle)

200m @ 33

200m Jog

200m @ 32

800m Cooldown

April 17th:

SICK

April 18th:

1000m Warmup

5  x ~300m on 4:00 Cycle (54, 54, 53, 54, 51)

1000m Cooldown

April 19th:

37 Min. Run

4 x 100m Strides

April 20th:

800m Warmup

2 x 100m Strides

2 x 1000m on 6:30 Cycle (3:48, 4:02)

4 x 200m w/ 200m Jog Recovery (33, 34, 32, 32)

1600m Cooldown

April 21st:

20 Min. Run

4 x 200m w/ 200m Jog Recovery

Core Workout

April 22nd:

OFF

April 23rd:

OFF

April 24th:

800m Warmup

2 x 100m Strides

5 x 400m on 2:45 Cycle (77, 78, 82, 80, 83)

6:50 Rest

400m @ 72

9:05 Rest

400m @ 72

800m Cooldown

April 26th:

800m @ 2:29

April 27th:

30 Min. Run

April 28th:

25 Min. Run

5 x 200m w/ 200m Jog Recovery

April 29th:

OFF

April 30th:

OFF

May 1st:

800m Warmup

2 x 100m Strides

2 x 1000m on 6:30 Cycle (3:38, 3:43)

4 x 200m w/ 200m Jog Recovery (31, 32, 33, 32)

800m Cooldown

May 2nd:

OFF

May 3rd:

OFF

May 4th:

800m Warmup

2 x 100m Strides

4 x 400m on 2:45 Cycle (80, 81, 81, 85)

2 x 400m on 8:15 Cycle (71, 75)

May 5th:

25 Min. Run

4 x 200m w/ 200m Jog Recovery

2 x 100m Strides

May 6th:

800m @ 2:24

400m @ 60 sec.

May 7th:

OFF

May 8th:

800m Warmup

2 x 100m Strides

4 x 400m on 2:45 Cycle (83, 81, 85, 86)

2 x 400m on 7:30 Cycle (69, 75)

May 11th:

800m @ 2:26 (1:09, 1:17)