“You got to try and reach for the stars or try and achieve the unreachable” – Cathy Freeman

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Cathy Freeman needs no intro. One of Australia’s most famous athletes in history, 1998 Australian of the year, two time world 400m champion and the Sydney 2000 Olympic 400m champion.

In February 1998, Cathy Freeman spent some time training in Brisbane. Below is a little snippet into her training program, at that moment in her career.

DOB: 16 Feb 1973, Mackay, Queensland, Australia.

Personal Bests

  • 100m: 11.24
  • 200m: 22.25
  • 300m: 36.42
  • 400m: 48.63

Highlights

  • Olympic 400m Gold, Sydney 2000.
  • Olympic 400m Silver, Atlanta 1996.
  • World Championships 400m Gold, Athens 1997.
  • World Championships 400m Gold, Seville 1999.
  • Commonwealth Games 400m Gold, Victoria 1994.
  • Commonwealth Games 200m Gold, Victoria 1994.
  • Commonwealth Games 4 x 100m Gold, Auckland 1990.
  • Commonwealth Games 4 x 400m Gold, Manchester 2002.

Training February 1998

Week 1

  • Monday:
    • 6 x 150m hill sprints.
  • Tuesday:
    • Speed session. 3 x (4 x 150m).  3 minutes recovery between reps, 6 minutes recovery between sets.
  • Wednesday:
    • Speed session. 6 x 60m, 6 x 200m.
  • Thursday:
    • Track session. 300m, 250m, 200m, 250m, 300m.  6 minutes recovery between reps.
  • Friday:
    • x 150m hill sprints.
  • Saturday:
    • Rest
  • Sunday:
    • 6 x 150m hill sprints

Week 2

  • Monday:
    • 6 x 150m hill sprints.
  • Tuesday:
    • Speed session. 6 x 200m).  Decreasing recoveries of 5/4/3/2 minutes between sets. Reps in 26 seconds on average.
  • Wednesday:
    • Speed session. 4 x 200m with 4 minutes between reps.  Then 10 minute’s recovery. Then 4 x 130m reps.
  • Thursday:
    • Speed session. 4 x 30m sprints.  5 x 120m accelerations.
  • Friday:
    • AM: 6 x 150m hill sprints.
    • PM: 20 min run.
  • Saturday:
    • Rest
  • Sunday:
    • Speed. 2 x (4 x 150m).  3 minutes recovery between reps, 7 minutes recovery between sets.

Circuit Work

Circuit workouts were performed on a daily basis, normally in the morning. Freeman’s circuit workout involved the following exercises:

  • 3 sets of:
    • 30 seconds of push-ups
    • 30 seconds of stomach crunches
    • 30 seconds of fast squats
    • 30 seconds of dips
    • 30 seconds of abdominal leg raises (lying on back)
    • 30 seconds of side raises (side plank raises)
    • 30 seconds of push-ups

3 minutes recovery between sets

Sources

  • Peter Fortune Training Program. Thanks to Peter Fortune and Pat Clohessy.

End

Watch Cathy Freeman Win 400m Gold – Sydney 2000 Olympics: https://www.youtube.com/watch?v=KOVhDUkmIvk

Embed from Getty Images

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