On day nine of the 42 day countdown to my opening 800M race I have completed my plan. I will be operating on a 4 day cycle. The 4 components of the cycle are high intensity Interval training, Hills, Pool work and the Elliptical machine. I have concluded that long continual impact runs are not beneficial to my back. So, my aerobic work will be done in the pool and on the elliptical machine. On the alternate days I will do a hill workout and an Interval workout on the track. I will be including 2 workouts of arm and shoulder weights and 2 workouts of core drills in each cycle.

I have established a goal of 3:36 for my first 800m on July 11. My Interval workouts will be done at that pace.

I consider this an ambitious yet conservative plan. The objective is to be consistent and avoid injury at the same time.