A 52 week training programme suitable for an advanced level sprinter training approximately five times a week and who would be aiming to run 100m at 11.2 seconds (male); 12.5 seconds (female) and 200m at 22.6 seconds (male); 25.7 seconds (female).

Early to Mid Winter

Objectives and methodology: to develop aerobic capacity via light fartlek or steady continuous runs and relaxed repetition running; to  improve muscular endurance via circuit training; to progress limb speed and coordination via sprint drills; to increase range of mobility (ROM) via home-worked flexibility routine.

Week 1

Monday -

  • 3x 10 min of 400m track laps: 100m each x stride, jog, stride, jog [3 min rest] OR 20-25 min light fartlek on undulating terrain

Tuesday -

  • Home-worked mobility routine - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday -

  • a) 5 min easy run on grass
  • b) Circuit Training: 3 x 8 exercises x 30 seconds work/30 seconds rest: [2.5 min rest between sets] (E.g. Press ups, Sit ups, Lunges, Step ups, Torso roller, Skydiver, Seated leg extension, Scissor squat thrust)
  • c) 10 easy min run on grass

Thursday -

  • Home-worked mobility routine - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

a) Sprint Drills 

b) 2x 3x 70m relaxed striding, focusing on sound sprinting  technique @ >75% effort;[walk back recovery; 6 min]

Sunday - Rest

Week 2

Monday -

  • 3x 10 min of 400m track laps: 100m each x stride, jog, stride, jog [3 min rest] OR 20-25 min light fartlek on undulating terrain

Tuesday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a) 5 min easy run on grass
  • b) Circuit Training
  • c) 10 min easy run on grass

Thursday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) 2x 3x 70m

Sunday - Rest

Week 3

Monday -

  • 3x 10 min of 400m track laps:100m each x stride, jog, stride, jog [3 min rest] OR 20-25 min light fartlek on undulating terrain

Tuesday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a) 5 min easy run on grass
  • b) Circuit Training
  • c) 10 min easy run on grass

Thursday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) 2x 3x 80m relaxed striding, focusing on sound sprinting  technique @ >75% effort; [walk back recovery; 6 min]

Sunday - Rest

Week 4

Monday -

  • 3x 10 min of 400m track laps: 100m each x stride, jog, stride, jog [3 min rest] OR 20-25 min light fartlek on undulating terrain

Tuesday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a) 5 min easy run on grass
  • b) Circuit Training: [increase rest to 3 min but skip rope for 30 sec between sets]
  • c) 10 min easy run on grass

Thursday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) 2x 3x 80m

Sunday - Rest

Week 5

Monday -

  • a) Sprint Drills
  • b) 3x 250m,  150m: fast relaxed pace focusing on sound technique @ c 70-75% effort [walk back recovery; 6 min between sets]

Tuesday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a) 5 min easy run on grass
  • b) Circuit Training
  • c) 10 min easy run on grass

Thursday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) 2x 3x 90m relaxed striding, focusing on sound sprinting  technique @ >75% effort; [walk back recovery; 6 min]

Sunday - Rest

Week 6

Monday -

  • a) Sprint Drills
  • b) b) 3x 250m, 150m

Tuesday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a) 5 min easy run on grass
  • b) Circuit Training
  • c) 10 min easy run on grass

Thursday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) 2x 3x 90m

Sunday - Rest

Week 7

Monday -

  • a) Sprint Drills
  • b) 2x 180m, 2x 150m, 2x 120m fast relaxed pace @  75% effort focusing on  sound technique [walk back between reps; 6 min between sets]

Tuesday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a) 5 min easy run on grass
  • b) Circuit Training: 3x 9 – add one exercise (E.g. Burpees)
  • c) 10 min easy run on grass

Thursday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) 2x 4x 70m relaxed striding, focusing on sound sprinting  technique  @ >75% effort; [walk back recovery; 6 min]

Sunday - Rest

Week 8

Monday -

  • a) Sprint Drills
  • b) 2x 180m, 2x 150m, 2x 120m

Tuesday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a) 5 min easy run on grass
  • b) Circuit Training
  • c) 10 min easy run on grass

Thursday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) 2x 4x 70m

Sunday - Rest

Week 9

Monday -

  • a) Sprint Drills
  • b)  3x 250m,  150m: fast relaxed pace focusing on sound technique @ c 70-75% effort[walk back recovery; 6 min between sets]

Tuesday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a) 5 min easy run on grass
  • b) Circuit training: 3x 10: add one exercise (E.g. Squats)
  • c) 6-8 relaxed strides on grass x 60-75m OR 4-6 shallow grass hills x 60-80m [walk back]

Thursday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) 2x 4x 80m relaxed striding, focusing on sound sprinting  technique  @ >75% effort; [walk back recovery; 6 min]

Sunday - Rest

Week 10

Monday -

  • a) Sprint Drills
  • b)  3x 250m,  150m

Tuesday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a) 5 min easy run on grass
  • b) Circuit training
  • c) 6-8 relaxed strides on grass OR 4-6 shallow grass hills

Thursday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) 2x 4x 80m

Sunday - Rest

Week 11

Monday -

  • a) Sprint Drills
  • b) 2x 180m, 2x 150m, 2x 120m fast relaxed pace @ 75% effort focusing on sound technique [walk back between reps; 6 min between sets]

Tuesday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a) 5 min easy run on grass
  • b) Circuit training
  • c) 6-8 relaxed strides on grass OR 4-6 shallow grass hills

Thursday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) 2x 4x 90m relaxed striding, focusing on sound sprinting  technique  @ >75% effort; [walk back recovery; 6 min]

Sunday - Rest

Week 12

Monday -

  • a) Sprint Drills
  • b) 2x 180m, 2x 150m, 2x 120m

Tuesday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a) 5 min easy run on grass
  • b) Circuit training
  • c) 6-8 relaxed strides on grass OR 4-6 shallow grass hills

Thursday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) 2x 4x 90m

Sunday - Rest

Week 13

Monday -

  • 2x 12 min of 400m track laps:100m each x stride, jog, stride, jog [3 min rest] OR 15-20 min light fartlek on undulating terrain

Tuesday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a) 5 min easy run on grass
  • b) Circuit training
  • c) 6-8 relaxed strides on grass x 60-75m OR 6-8 shallow hills x 60-80m

Thursday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) 2x 70m, 80m, 90m, 80m, 70m relaxed striding, focusing on sound technique  @ >75% effort;[walk back recovery; 6 min]

Sunday - Rest

Week 14

Monday -

  • 2x 12 min of 400m track laps:100m each x stride, jog, stride, jog [3 min rest] OR 15-20 min light fartlek on undulating terrain

Tuesday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a) 5 min easy run on grass
  • b) Circuit training
  • c) 6-8 relaxed strides on grass x 60-75m OR 6-8 shallow hills x 60-80m

Thursday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) 2x 70m, 80m, 90m, 80m, 70m

Sunday - Rest


Late Winter

SPECIFIC CONDITIONING: Objectives and methodology: to maintain aerobic capacity via steady runs on grass; to develop low-level anaerobic training by increasing intensity or duration of repetition runs; to develop muscular strength and  endurance via circuit training inc. free weight exercises; to develop specific sprinting skills via cadence and acceleration drills; to increase range of mobility (ROM) via home-worked flexibility routine.

Week 15

Monday -

  • a) Sprint Drills
  • b) 1x 5x 180m fast relaxed c 80-85% effort [slow walk back]

Tuesday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a) 4 min easy run on grass
  • b) Circuit training: 2x double sets x 8 exercises Intro free weight exercises (E.g. Dumbbell Upright Rowing, Dumbbell Lunges)
  • c) 8 min steady run on grass

Thursday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) Sprint Drive technique rehearsal -

i) 6-8 accelerations through sticks placed on ground – 50cm, 65cm, 80cm, 95cm, 110cm, 125cm apart

ii) 6-8 block or crouch clearances on straight and bend

iii) 3-4x 20m drive from 2 point start x 30m drive from 3 point start x 40m from blocks or crouch  [full recovery]

Sunday - Rest

Week 16

Monday -

  • a) Sprint Drills
  • b) 1x 5x 180m

Tuesday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a) 5 min easy run on grass
  • b) Circuit training
  • c) 6-8 relaxed strides on grass x 60-75m OR 4-6 shallow grass hills x 60-80m [walk back]

Thursday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) Sprint Stride technique rehearsal: 6-8 x cadence runs through 6x 6” hurdles placed 1m apart [full recovery]
  • c) 2x 30m, 40m, 50m, 40m, 50m, 60m to full speed from 5m rolling start

 Sunday - Rest

Week 17

Monday -

  • a) Sprint Drills
  • b) 1x 5x 180m

Tuesday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a) 5 min easy run on grass
  • b) Circuit training
  • c) 8 min steady run on grass

Thursday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) Sprint Drive technique rehearsal:

i) 6-8 accelerations through sticks placed on ground – 50cm, 65cm, 80cm, 95cm, 110cm, 125cm apart
ii) 6-8 block or crouch clearances on straight and bend
iii) 3-4x 20m drive from 2 point start  x 30m drive from 3 point start x 40m from blocks or crouch  [full recovery]

 Sunday - Rest

Week 18

Monday -

  • a) Sprint Drills
  • b) 3x 150m, 120m: Rep 1 of each set: Acceleration run: each 50m becoming faster (e.g. 75%, 80%, 85%) Rep 2 of each set: Rhythm run: 40m fast, 40m relax, 40m fast c 75- 80%
        [slow walk back; 6-8min]

Tuesday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a) 5 min easy run on grass
  • b) Circuit training
  • c) 6-8 relaxed strides on grass x 60-75m OR 4-6 shallow grass hills x 60-80m [walk back]

Thursday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) Sprint Stride technique rehearsal6-8 x cadence runs through 6x 6” hurdles placed 1m apart [full recovery]
  • c) 2x 30m, 40m, 50m, 40m, 50m, 60m to full speed from 5m rolling start

 Sunday - Rest

Week 19

Monday -

  • a) Sprint Drills
  • b) 3x 150m, 120m: Rep 1of each set: Acceleration run: each 50m becoming faster (e.g. 75%, 80%, 85%) Rep 2 of each set:Rhythm run: 40m fast, 40m relax, 40m fast c 75- 80%
        [slow walk back; 6 min]

Tuesday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a) 4 min easy run on grass
  • b) Circuit training
  • c) 8 min steady run on grass

Thursday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) Sprint Drive technique rehearsal

i) 6-8 accelerations through sticks placed on ground – 50cm, 65cm, 80cm, 95cm, 110cm, 125cm apart
ii) 6-8 block or crouch clearances on straight and bend
iii) 3-4x 20m drive from 2 point start  x 30m drive from 3 point start x 40m from blocks or crouch  [full recovery]

 Sunday - Rest

Week 20

Monday -

  • a) Sprint Drills
  • b) 1 3x 150m, 120m: Rep 1of each set: Acceleration run: each 50m becoming faster (e.g. 75%, 80%, 85%) Rep 2 of each set: Rhythm run: 40m fast, 40m relax, 40m fast c 75- 80%
        [slow walk back; 6 min]

Tuesday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a) 5 min easy run on grass
  • b) Circuit training
  • c) 6-8 relaxed strides on grass x 60-75m OR 4-6 shallow grass hills x 60-80m [walk back]

Thursday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) Sprint Stride technique rehearsal: 6-8 x cadence runs through 6x 6” hurdles placed 1m apart [full recovery]
  • c) 2x 30m, 40m, 50m, 40m, 50m, 60m to full speed from 5m rolling start

 Sunday - Rest


PRE-COMPETITION:

Objectives and methodology: to develop specific sprinting skills via cadence and acceleration drills; to maintain strength endurance levels with reduced volume in mini-circuit training sessions; to develop competitive ability through Timed Trials x 60m; to increase range of mobility (ROM) via home-worked flexibility routine.

Week 21

Monday -

  • a) Sprint Drills
  • b) 3x 2x 150m @ fast relaxed @ 80-85% effort [slow walk back; 6-8 min]

Tuesday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a) Sprint drills
  • b) Mini circuit: 2x 6x 30/30 sec (E.g. Press up, sit up, skydiver, dumbbell lunges, step ups, dumbbell upright rowing) [2 min rest]
  • c) 12 min easy run on grass

Thursday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) Sprint Drive technique rehearsal - 6-8 accelerations through sticks placed on ground – 50cm, 65cm, 80cm, 95cm, 110cm, 125cm apart
  • c) 3x 60m Timed Trials from blocks [full recovery between ]

 Sunday - Rest

Week 22

Monday -

  • a) Sprint Drills
  • b) 6-8 x cadence runs through 6x 6” hurdles placed 1m apart
  • c) 5x 30-40m sprint from 10m rolling start

Tuesday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a) Sprint Drills
  • b) mini circuit: 2x 6x 30/30 sec
  • c) 12 min easy run on grass

Thursday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) Sprint Stride technique rehearsal: 6-8 x cadence runs through 6x 6” hurdles placed 1m apart [full recovery]

i) 6-8 accelerations through sticks placed on ground
ii) 4-6 block or crouch clearances
iii) 3-4x 20 -25m drive from 2 point start x 30-40m drive from 3 point start x 40-60m from blocks or crouch [full recovery]

 Sunday - Rest

Week 23

Monday -

  • a) Sprint Drills
  • b) 3x 2x 150m @ fast relaxed @ 80-85% effort [slow walk back; 6-8 min

Tuesday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a)  Sprint drills
  • b) mini circuit: 2x 6x 30/30 sec
  • c) 12 min easy run on grass

Thursday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) Sprint Drive technique rehearsal 6-8 accelerations through sticks placed on ground
  • c) 3x 60m Timed Trials from blocks [full recovery between ]

 Sunday - Rest


GENERAL AND SPECIFIC CONDITIONING

Objectives and methodology: This phase represents a return to the aerobic base of earlier General Conditioning (see EARLY-MID WINTER) and further development of the work introduced in the initial Specific Conditioning phase (see LATE WINTER), with the additional introduction of low-intensity plyometric exercises and resistance work to develop elastic strength and special strength levels.

Week 24

Monday -

  • a) Sprint Drills
  • b) 3x 250m,  150m: fast relaxed pace focusing on sound technique @ c 75-80% effort [walk back recovery; 6 min between sets]

Tuesday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a) 4 minute easy run on grass
  • b) Circuit training: 4x 8 exercises: 30/30 sec work/rest  Inc. med ball work, (E.g. lunge with med ball  x 3-4 kg, side-twists x 2-3 kg)
  • c) 6 min steady run on grass

Thursday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) 2x 4x 90m fast relaxed @ 80-85% effort, focusing on sound sprinting technique [slow walk back; 6 min]

 Sunday - Rest

Week 25

Monday -

  • a) Sprint Drills
  • b) 3x 250m,  150m: fast relaxed pace focussing on sound technique @ c 75-80% effort [walk back recovery; 6 min between sets]

Tuesday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a) Sprint drills
  • b) Circuit training: 4x 8 exercises: 30/30 sec; work/rest Inc. low-medium intensity plyometrics work (E.g. Low bench rebounds, lateral bunny hops,bunny hop into bench /step back  down, bench astride jumps)
  • c) 6-8 relaxed strides on grass x 60-75m

Thursday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) Sprint Stride technique rehearsal: 6-8 x cadence runs through 6x 6” hurdles placed 1m apart [full recovery]
  • c) 2x 30m, 40m, 50m, 40m, 50m, 60m to full speed from 5-10m rolling start [2 min; 6 min]

 Sunday - Rest

Week 26

Monday -

  • a) Sprint Drills
  • b) 5x 180m - Fast relaxed @ c 85% effort [walk rest of lap]

Tuesday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a) 4 minute easy run on grass
  • b) Circuit training 4x 8 exercises: 30/30 sec work/rest Inc. med ball work, (E.g. lunge with med ball  x 3-4 kg side-twists x 2-3 kg
  • c) 6 min steady run on grass

Thursday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) Sprint Drive technique rehearsal:

i) 6-8 accelerations through sticks placed on ground – 50cm, 65cm, 80cm, 95cm, 110cm, 125cm apart

ii) 3-4 harness runs x 10-15m

 Sunday - Rest

Week 27

Monday -

  • a) Sprint Drills
  • b) 5x 180m Fast relaxed @ c 85% effort [walk rest of lap]

Tuesday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a)  4 min easy run on grass
  • b) Circuit training: 4x 8 exercises: 30/30 sec; work/rest Inc. low-medium intensity plyometrics work (E.g. Low bench rebounds, lateral bunny hops, bunny hop into bench /step back  down, bench astride jumps)
  • c) 12 min easy run on grass

Thursday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint drills
  • b) 2x 4x 90mfast relaxed @ 80-85% effort, focusing on sound sprinting technique [slow walk back; 6 min]

 Sunday - Rest

Week 28

Monday -

  • a) Sprint Drills
  • b) 2x 180m, 2x 150m, 2x 120m fast relaxed effort [walk back; 6-8 min]

Tuesday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a) 4 minute easy run on grass
  • b) Circuit training 4x 8 exercises: 30/30 sec work/rest inc. med ball work, (E.g. lunge with med ball  x 3-4 kg side-twists x 2-3 kg
  • c) 6 min steady run on grass

Thursday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) Sprint Stride technique rehearsal: 6-8 x cadence runs through 6x 6” hurdles placed 1m apart  [full recovery]
  • c) 2x 30m, 40m, 50m, 40m, 50m, 60m to full speed from 5-10m rolling start [2 min; 6 min]

 Sunday - Rest

Week 29

Monday -

  • a) Sprint Drills
  • b) 2x 180m, 2x 150m, 2x 120m fast relaxed effort [walk back; 6-8 min]

Tuesday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a) 4 min easy run on grass
  • b) Circuit training: 4x 8 exercises: 30/30 sec, work/rest inc. low-medium intensity plyometrics work (E.g. Low bench rebounds, lateral bunny hops, bunny hop into bench /step back  down, bench astride jumps)
  • c) 6-8 relaxed strides on grass x 60-75m

Thursday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) Sprint Drive technique rehearsal:

i) 6-8 accelerations through sticks placed on ground – 50cm, 65cm, 80cm, 95cm, 110cm, 125cm apart

ii) 3-4 harness runs x 10-15m

 Sunday - Rest

Week 30

Monday -

  • a) Sprint Drills
  • b) 5x 150m fast relaxed @ > 85% effort [walk rest of lap]

Tuesday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a) 4 minute easy run on grass
  • b) Circuit training 4x 8 exercises: 30/30 sec; work/rest inc. med ball work, (E.g. lunge with med ball  x 3-4 kg side-twists x 2-3 kg)
  • c) 6 min steady run on grass

Thursday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) 2x 4x 90m fast relaxed @ 80-85% effort, focusing on sound sprinting technique [slow walk back; 6 min]

 Sunday - Rest

Week 31

Monday -

  • a) Sprint Drills
  • b) 5x 150m fast relaxed @ > 85% effort [walk rest of lap]

Tuesday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a) 4 min easy run on grass
  • b) Circuit training 4x 8 exercises: 30/30 sec; work/rest inc. low-medium intensity plyometrics work (E.g. Low bench rebounds, lateral bunny hops, bunny hop into bench /step back down, bench astride jumps)
  • c) 6-8 relaxed strides on grass x 60-75m

Thursday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) Sprint Stride technique rehearsal: 6-8 x cadence runs through 6x 6” hurdles placed 1m apart [full recovery]
  • c) 2x 30m, 40m, 50m, 40m, 50m, 60m to full speed from 5-10m rolling start [2 min; 6 min]

 Sunday - Rest

Week 32

Monday -

  • a) Sprint Drills
  • b) 3x 150m, 120m: Rep 1of each set: Acceleration run: each 50m becoming faster (e.g. 75%, 80%, 85%) Rep 2 of each set:Rhythm run: 40m fast, 40m relax, 40m fast

Tuesday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a) 4 minute easy run on grass
  • b) Circuit training 4x 8 exercises: 30/30 sec work/rest Inc. med ball work, (E.g. lunge with med ball  x 3-4 kg side-twists x 2-3 kg)
  • c) 6 min steady run on grass

Thursday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) Sprint Drive technique rehearsal

i) 6-8 accelerations through sticks placed on ground – 50cm, 65cm, 80cm, 95cm, 110cm, 125cm apart
ii) 3-4 harness runs x 10-15m

 Sunday - Rest

Week 33

Monday -

  • a) Sprint Drills
  • b) 3x 150m, 120m: Rep 1of each set: Acceleration run: each 50m becoming faster (e.g. 75%, 80%, 85%) Rep 2 of each set: Rhythm run: 40m fast, 40m relax, 40m fast c 75- 80%
     [slow walk back; 6-8min]

Tuesday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a) 4 min easy run on grass
  • b) Circuit training 4x 8 exercises: 30/30 sec; work/rest inc. low-medium intensity plyometrics work (E.g. Low bench rebounds, lateral bunny hops, bunny hop into bench /step back down, bench astride jumps)
  • c) 6-8 relaxed strides on grass x 60-75m

Thursday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) 2x 4x 90m fast relaxed @ 80-85% effort, focusing on sound sprinting technique [slow walk back; 6 min]

 Sunday - Rest


COMPETITION/ COMPETITIVE ABILITY

Objectives and methodology: to develop competitive ability through occasional competition or regular Timed trials (60m-200m); to develop specific sprinting skills through Sprint Stride and Sprint Drive drills, plus Acceleration and Rhythm runs; to maintain aerobic capacity through relaxed recovery runs and strides on grass; to develop basic speed through short repetitions from rolling start; to increase range of mobility (ROM) via home-worked flexibility routine.

 Week 34

Monday - Sprint Stride technique rehearsal:

  • a) 6-8 x cadence runs through 6x 6” hurdles
  • b) 2x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start [2 min between reps; full between sets]

Tuesday -

  • Home-worked mobility routine - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - Sprint Drive technique rehearsal:

  • a) 4-6 accelerations through sprint-drive sticks –50cm, 65cm, 80cm, 95cm, 110cm, 125cm apart
  • b) 6-8 block or crouch clearances on straight and bend
  • c) 3-4x 20m drive from 2 point start
             x 30m drive from 3 point start
             x 40m from blocks or crouch [full recovery]

Thursday -

  • Home-worked mobility routine - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) 3x 2x 90m: Rep 1of each set: Acceleration run, each 30m becoming faster (E.g. 80%, 85%, 90%) Rep 2 of each set:Rhythm runs: 30m fast, 30m relax, 30m fast[slow walk back; 6 min]

 Sunday - Rest

Week 35

Monday - Sprint Stride technique rehearsal:

  • a) 6-8 x cadence runs through 6x 6” hurdles
  • b) 2x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start

Tuesday -

  • Home-worked mobility routine - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - Sprint Drive technique rehearsal:

  • a) 4-6 accelerations through sprint-drive sticks
  • b) 6-8 block or crouch clearances on straight and bend
  • c) 3-4x 20m drive from 2 point start
             x 30m drive from 3 point start
             x 40m from blocks or crouch [full recovery]

Thursday -

  • Home-worked mobility routine - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) 3x 2x 90m:Rep 1of each set: Acceleration run, each 30m becoming faster (E.g. 80%, 85%, 90%)Rep 2 of each set: Rhythm runs: 30m fast, 30m relax, 30m fast [slow walk back; 6 min]

 Sunday - Rest

Week 36

Monday -

  • a) Sprint Drills
  • b) 2x 120m, 90m, 75m fast relaxed @ 85% effort[walk back; 6 min]

Tuesday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a) 4 min easy run on grass
  • b) Mini circuit 2x 6 x 30/30 sec Inc med ball work
  • c) 6-8 relaxed strides on grass x 60-75m

Thursday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) 3x 100m Timed Trials from blocks or Minor Competition

 Sunday - Rest

Week 37

Monday -

  • a) Sprint Drills
  • b) 2x 120m, 90m, 75m fast relaxed @ 85% effort [walk back; 6 min]

Tuesday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a) 4 min easy run on grass
  • b) Mini circuit Inc low-medium intensity plyometric work
  • c) 6-8 relaxed bend runs, c 60-80m [full recovery]

Thursday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) 1x 50m, 60m, 70m, 80m, 90m drive and relax from 5m rolling start

 Sunday - Rest

Week 38

Monday - Sprint Drive technique rehearsal:

  • a) 4-6 accelerations through sprint-drive sticks – 50cm, 65cm, 80cm, 95cm, 110cm, 125cm apart
  • b) 6-8 block or crouch clearances on straight and bend
  • c) 3-4x 20m drive from 2 point start
              x 30m drive from 3 point start
              x 40m from blocks or crouch [full recovery]

Tuesday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a) 4 min easy run on grass
  • b) Sprint drills
  • c) 6-8 relaxed strides on grass x 60-75m

Thursday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) 1x 50m, 60m, 70m, 80m, 90m drive and relax from 5m rolling start

 Sunday - Rest

Week 39

Monday - Sprint Stride technique rehearsal:

  • a) 6-8 x cadence runs through 6x 6” hurdles
  • b) 2x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start [2 min; full]

Tuesday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a) 4 min easy run on grass
  • b) Mini circuit: 2x 6x 30/30 sec Inc med ball work
  • c) 6-8 relaxed bend runs, c 60-80m [full recovery]

Thursday -

  • Home-worked mobility routine - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b)3x 2x 120m:Rep 1of each set: Acceleration run, each 40m becoming faster (E.g. 80%, 85%, 90%) Rep 2 of each set: Rhythm runs: 40m fast, 40m relax, 40m fast [slow walk back; 6 min]

 Sunday - Rest

Week 40

Monday - Sprint Drive technique rehearsal:

  • a) 4-6 accelerations through sprint-drive sticks
  • b) 6-8 block or crouch clearances on straight and bend
  • c) 3-4x 20m drive from 2 point start
             x 30m drive from 3 point start
             x 40m from blocks or crouch [full recovery]

Tuesday -

  • Home-worked mobility routine - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a) 4 min easy run on grass
  • b) Mini circuit Inc low-medium intensity plyometric work
  • c) 6-8 relaxed strides on grass x 60-75m

Thursday -

  • Mobility - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) 3x 2x 120m:Rep 1of each set: Acceleration run, each 40m becoming faster (E.g. 80%, 85%, 90%) Rep 2 of each set:Rhythm runs: 40m fast, 40m relax, 40m fast [slow walk back; 6 min]

 Sunday - Rest

Week 41

Monday - Sprint Stride technique rehearsal:

  • a) 6-8 x cadence runs through 6x 6” hurdles
  • b) 2x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start [2 min; full]

Tuesday -

  • Home-worked mobility routine - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a) 4 min easy run on grass
  • b) Sprint drills
  • c)  6-8 relaxed bend runs, c 60-80m [full recovery]

Thursday -

  • Home-worked mobility routine - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) 2x 200m Timed Trials from blocks Or Minor Competition

 Sunday - Rest

Week 42

Monday -

  • a) Sprint Drills
  • b) 2x 120m, 90m, 75m fast relaxed @ 85% effort[walk back; 6 min]

Tuesday -

  • Home-worked mobility routine - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a) 4 min easy run on grass
  • b) Mini circuit: 2x 6x 30/30 sec Inc med ball work
  • c) 6-8 relaxed strides on grass x 60-75m

Thursday -

  • Home-worked mobility routine - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) 1x 50m, 60m, 70m, 80m, 90m from 5m rolling start

 Sunday - Rest

Week 43

Monday -

  • a) Sprint Drills
  • b) 2x 120m, 90m, 75m fast relaxed @ 85% effort [walk back; 6 min]

Tuesday -

  • Home-worked mobility routine - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • a) 4 min easy run on grass
  • b) Mini circuitInc  low-medium intensity plyometric work
  • c)  6-8 relaxed bend runs, c 60-80m [full recovery]

Thursday -

  • Home-worked mobility routine - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) 1x 50m, 60m, 70m, 80m, 90m from 5m rolling start

 Sunday - Rest

Week 44

Monday - Sprint Stride technique rehearsal

  • a) 6-8 x cadence runs through 6x 6” hurdles
  • b) 2x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start [2 min; full]

Tuesday -

  • Home-worked mobility routine - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - Sprint Drive technique rehearsal:

  • a) 4-6 accelerations through sprint-drive sticks
  • b) 6-8 block or crouch clearances on straight and bend
  • c) 3-4x 20m drive from 2 point start
             x 30m drive from 3 point start
             x 40m from blocks or crouch [full recovery

Thursday -

  • Home-worked mobility routine - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) 3x 60m Timed Trials from blocks [full recovery]

 Sunday - Rest

Week 45

Monday -

  • 8-10 min relaxed recovery run on grass, 70% effort

Tuesday -

  • Home-worked mobility routine - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • 8-10 relaxed strides on grass x 60-80m

Thursday -

  • Home-worked mobility routine - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • 8-10 min relaxed recovery run on grass, 70% effort

 Sunday - Rest


REGENERATION/ LATE COMPETITION

Objectives and methodology: This phase represents an extension of the previous phase with reduced volume, increased but controlled effort in all runs and varied distance timed trials as a reliable indication of increasing velocity and speed endurance status, with easy recovery runs on grass to regenerate a sound aerobic base in a relaxed training environment.

Week 46

Monday -

  •  12 min easy run on grass

Tuesday -

  • Home-worked mobility routine - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • 6- 10 min easy run on grass

Thursday -

  • Home-worked mobility routine - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) 1x 100m, 200m, 60m Timed Trials rom blocks [full recovery between]

Repeat one of above TT, distance to be chosen by athlete

Sunday - Rest

Week 47

Monday -

  • a) Sprint Drills
  • b) 1x 120m, 2x 90m, 3x 75m: fast relaxed [slow walk back; 6-8 min between sets]

Tuesday -

  • Home-worked mobility routine - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - Sprint stride technique rehearsal:

  • a) 4-6 x cadence runs through 6x 6” hurdles placed 1m apart
  • b) 1x 30m, 40m, 50m, 40m, 50m to full speed from 10m rolling start [2 min]

Thursday -

  • Home-worked mobility routine - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday - Rest

 Sunday - Rest

Week 48

Monday -

  • 8- 12 min easy run on grass

Tuesday -

  • Home-worked mobility routine - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - 

  • 6- 10 min easy run on grass

Thursday -

  • Home-worked mobility routine - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday - Rest

 Sunday - Rest

Week 49

Monday -

  • a) Sprint Drills
  • b) 1x 120m, 2x 90m, 3x 75m: fast relaxed [slow walk back; 6-8 min between sets]

Tuesday -

  • Home-worked mobility routine - Dynamic flexibility - Active static flexibility work beyond present ROM

Wednesday - Sprint stride technique rehearsal:

  • a) 4-6 x cadence runs through 6x 6” hurdles placed 1m apart
  • b) 1x 30m, 40m, 50m, 40m, 50m to full speed from 10m rolling start [2 min]

Thursday -

  • Home-worked mobility routine - Dynamic flexibility - Active static flexibility work beyond present ROM

Friday - Rest

Saturday -

  • a) Sprint Drills
  • b) 1x 100m, 200m, 60m Timed Trials from blocks [full recovery between] Repeat one of above TT, distance to be chosen by athlete

 Sunday - Rest


Week 50 - 52 TRANSITION :The final three weeks of the training year should be regarded as a period of rest, recovery and regeneration in which the athlete is encouraged to “recharge batteries” between one training year and the next. Light, occasional training at much lower volume and intensity, or relaxed participation in different activities (e.g. swimming, tennis, basketball) will allow the athlete to enjoy an active break from the customary sprint training practised throughout the previous twelve months.

More Athletics: