In this period the endurance base is always maintained but the emphasis is on speed

Week 37

Session

Monday

Rest

Tuesday

Grass – 6 x 90secs efforts – 2min recovery between efforts – 6 x 45secs efforts – 60secs recovery between efforts

Wednesday

Rest

Thursday

Track – 3 x 300m fast – 10min recovery between efforts

Friday

Rest

Saturday

Track – 4 x 150m fast – 4 x 80m fast all with walk back recovery

Sunday

Steady run 40 min

 

Week 38

Session

Monday

Rest

Tuesday

Grass – 2 x 2min efforts – 1 ½ min recovery – 2 x 60secs efforts – 60secs recovery – 2 x 30secs efforts – 45secs recovery X 2 – 5mins recovery between sets

Wednesday

Rest

Thursday

Track – 6 x 200m fast  – 6min recovery between efforts

Friday

Rest

Saturday

Track – 4 x 600m – 5mins recovery between efforts – all at 1500m pace

Sunday

Steady run 40min

 

Week 39

Session

Monday

Rest

Tuesday

Grass – 5 x 3min efforts – 3min recovery between efforts

Wednesday

Rest

Thursday

Trial – 6 x 150m fast with walk back recovery – 6 x 60secs fast walk back recovery

Friday

Rest

Saturday

Track – 600m TIME TRIAL – 15min recovery - 6 x 100m strides

Sunday

Steady run 40 min

 

Week 40

Session

Monday

Rest

Tuesday

Grass – 3 x 5min efforts – 3min recovery – 4 x 30secs – 60secs recovery between efforts

Wednesday

Rest

Thursday

Track – 3 x 500m efforts at 1500m pace – 300m jog recovery – 4 x 150m strides

Friday

Rest

Saturday

Track – 3 x 200m – 60secs between efforts X 2 – 6min between sets – all at 800m pace

Sunday

Steady run 40 min

 

Week 41

Session

Monday

Rest

Tuesday

Grass – 5 x 45secs – 60sec recovery between efforts – 5 x 30secs – 60secs recovery between  – 5 x 15secs – 60secs recovery between efforts

Wednesday

Rest

Thursday

Track – 60m, 80m 100m, 120m, 100m, 80m, 60m, walk back recovery

Friday

Rest

Saturday

Track – 1000m TIME TRIAL – 15min recovery - 4 x 100m fast strides

Sunday

Steady run 40 min

 

Week 42

Session

Monday

Rest

Tuesday

Grass – 3min effort – 2min recovery – 2min effort – 1 ½ min recovery – 60secs – 2min recovery – X 2

Wednesday

Rest

Thursday

Track – 300m, 250m, 200m, 250m, 300m all with walk back recovery

Friday

Rest

Saturday

2 x 600m TIME TRIAL – 15min recovery between efforts

Sunday

Steady run 40 min

 

Week 43

Session

Monday

Rest

Tuesday

Grass – 5 x 60secs – 2min recovery between efforts – 5 x 45secs – 1 ½ min recovery between efforts – 5 x 30secs – 60secs recovery between efforts

Wednesday

Rest

Thursday

Track –3 x 300m – 100m walk recovery X 2 -10min recovery between sets

Friday

Rest

Saturday

Track or flat grass – 5 x 15secs with 30secs recovery between efforts X 3 – 3min recovery between sets

Sunday

Steady run 40min

 

Week 44

Session

Monday

Rest

Tuesday

Grass – 6 x 2min – 2min recovery between efforts

Wednesday

Rest

Thursday

Track – 4 x 200m fast 200m walk recovery

Friday

Rest

Saturday

Track or flat grass – 4 x 20secs – 40secs recovery between efforts – 4 x 15secs – 30secs recovery between efforts 4 x 10secs – 20secs recovery between efforts – 3min recovery between sets

Sunday

Steady run 40 min

 

Week 45

Session

Monday

Rest

Tuesday

Grass – 4 x 90secs – 90secs recovery between efforts – 4 x 60secs – 60secs recovery between efforts – 4 x 30secs – 30secs recovery between efforts

Wednesday

Rest

Thursday

Track - 6 x 200m at 800m pace – 60secs recovery between efforts OR 8 x 200 at 1500m pace – 60secs recovery between efforts

Friday

Rest

Saturday

Fartlek 20min

Sunday

Steady run 40 min

 

Week 46

Session

Monday

Rest

Tuesday

Grass – 4 x 30secs – 60secs recovery between efforts – 2 x 45secs – 60secs recovery between efforts – 2 x 60secs – 1 ½ min recovery between efforts – 4 x 90secs – 2min recovery between efforts

Wednesday

Rest

Thursday

Track – 8 x 150m fast – 250m walk recovery

Friday

Rest

Saturday

Track  - 800m – 6min recovery – 600m – 5min recovery – 400m – 4min recovery – 200m

Sunday

Steady run 40 min

 

Week 47

Session

Monday

Rest

Tuesday

Grass – 6 x 2min – 2min recovery between efforts

Wednesday

Rest

Thursday

Track – 6 x 100m – walk back recovery – 5 x 60m – walk back recovery

Friday

Rest

Saturday

Track – 2 x 1000m – 10min recovery

Sunday

Steady run 40 min

 

Week 48

Session

Monday

Rest

Tuesday

Grass – 4 x 30secs – 45secs recovery between efforts – 4 x 20secs – 30secs recovery between efforts – 4 x 10secs – 20secs recovery between efforts

Wednesday

Rest

Thursday

Track – 3 x 300m fast – 10min recovery between efforts

Friday

Rest

Saturday

Steady run 20min

Sunday

Steady run 40 min

More Athletics:

Middle Distance