Intermediate Sprint Training Program

A 52 week training program suitable for an intermediate level sprinter training approximately four times a week and who would be aiming to run 100m at 11.6 seconds (male); 12.8 seconds (female) and 200m at 23.5 seconds (male); 26.0 seconds (female).

Early to mid Winter

Objectives and methodology: to develop aerobic capacity via 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 -

  • 2x  10 min grass rectangle: 80m x 40m: stride, walk, stride, jog [3 min rest between sets]

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] Press ups, Sit ups, Lunges, Step ups, Torso roller, Skydiver, Seated leg extension, Scissor squat thrust
  • c) 10 easy min run on grass

Thursday -

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

Saturday -

  • a) Sprint drills
  • b) 2x 3x 70m relaxed striding, focusing on sound sprinting  technique c 75% effort; [walk back recovery; 6 min]

Week 2

Monday -

  • 2x  10 min grass rectangle: 80m x 40m: stride, walk, stride, jog [3 min rest between sets]

Wednesday -

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

Thursday -

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

Saturday -

  • a) Sprint drills
  • b) 2x 3x 70m

Week 3

Monday -

  • 2x 12 min of 400m track laps:100m each x stride, jog, stride, jog [3 min rest]

Wednesday -

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

Thursday -

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

Saturday -

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

Week 4

Monday -

  • 2x 12 min of 400m track laps: 100m each x stride, jog, stride, jog[3 min rest]

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 easy min run on grass

Thursday -

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

Saturday -

  • a) Sprint drills
  • b) 2x 3x 80m

Week 5

Monday -

  • a) Sprint drills
  • b) 2x 2x 250m: fast relaxed pace focusing on sound technique @ c 70-75% effort [walk back recovery; 6 min between sets]

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 easy min run on grass

Thursday -

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

Saturday -

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

Week 6

Monday -

  • a) Sprint drills
  • b) 2x 2x 250m

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 easy min run on grass

Thursday -

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

Saturday -

  • a) Sprint drills
  • b) 2x 3x 90m

Week 7

Monday -

  • a) Sprint drills
  • b) 2x 180m, 2x 150m, 2x 120m fast relaxed pace @  c 70-75% effort focusing on sound technique [walk back between reps; 6 min between sets]

Wednesday -

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

Thursday -

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

Saturday -

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

Week 8

Monday -

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

Wednesday -

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

Thursday -

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

Saturday -

  • a) Sprint drills
  • b) 2x 4x 70m

Week 9

Monday -

  • a) Sprint drills
  • b) 2x 2x 250m fast relaxed pace @ c 70-75% effort focusing on sound technique [walk back recovery; 6 min between sets]

Wednesday -

  • a) 5 min easy run on grass
  • b) Circuit training: 3x 10: add Squat exercise
    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

Saturday -

  • a) Sprint drills
  • b) 2x 4x 80m relaxed striding, focusing on sound technique 70- 75% effort; [walk back recovery; 6 min]

Week 10

Monday -

  • a) Sprint drills
  • b) 2x 2x 250m

Wednesday -

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

Thursday -

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

Saturday -

  • a) Sprint drills
  • b) 2x 4x 80m

Week 11

Monday -

  • a) Sprint drills
  • b) 2x 180m, 2x 150m, 2x 120m fast relaxed pace @ c 70-75% effort focusing on sound technique [walk back between reps; 6 min between sets]

Wednesday -

  • a) 5 min easy run on grass
  • b) Circuit training: 3x 10: add Squat exercise
    c) 6-8 relaxed strides on grass OR 4-6 shallow grass hills

Thursday -

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

Saturday -

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

Week 12

Monday -

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

Wednesday -

  • a) 5 min easy run on grass
  • b) Circuit training: 3x 10: add Squat exercise
  • c) 6-8 relaxed strides on grass OR 4-6 shallow grass hills

Thursday -

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

Saturday -

  • a) Sprint drills
  • b) 2x 4x 90m

Week 13

Monday -

  • a) Sprint drills
  • b) 12-15 min relaxed run on grass (c 60-70% effort)

Wednesday -

  • a) 5 min easy run on grass
  • b) Circuit training: 3x 10: add Squat exercise
    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

Saturday -

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

Week 14

Monday -

  • 12-15 min jog on grass

Wednesday -

  • a) 5 min easy run on grass
  • b) Circuit training: 3x 10: add Squat exercise
  • 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

Saturday -

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

Late Winter

SPECIFIC CONDITIONING (6 WEEKS)

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 endurance via circuit training; 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 150m fast relaxed c 75-80% effort [slow walk back]

Wednesday -

  • a) 4 min easy run on grass
  • b) Circuit training: 2x double sets x 8 exercises
  • c) 8 min steady run on grass

Thursday -

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

Saturday -

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

i)4-6 accelerations through sticks placed on ground - Girls: 50cm, 60cm, 70cm, 80cm and 90cm apart  Boys: 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]

Week 16

Monday -

  • a) Sprint drills
  • b) 1x 5x 150m

Wednesday -

  • a) 4 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

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[walk back; 6 min]

Week 17

Monday -

  • a) Sprint drills
  • b) 1x 5x 150m

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

Saturday -

  • a) Sprint drills
  • b) Sprint Stride technique rehearsal:

i) 4-6 accelerations through sticks placed on ground - Girls: 50cm, 60cm, 70cm, 80cm and 90cm apart  Boys: 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]

Week 18

Monday -

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

Wednesday -

  • a) 4 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

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

 

Week 19

Monday -

  • a) Sprint drills
  • b) 3x 2x 120mRep 1 each set: Acceleration run, each 40m becoming faster Rep 2 each set: Rhythm run: 40m fast, 40m relax, 40m fast [slow walk back; 6 min]

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

Saturday -

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

i) 4-6 accelerations through sticks placed on ground - Girls: 50cm, 60cm, 70cm, 80cm and 90cm apart  Boys: 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]

Week 20

Monday -

  • a) Sprint drills
  • b) 3x 2x 120m Rep 1 each set: Acceleration run, each 40m becoming faster Rep 2 each set: Rhythm run: 40m fast, 40m relax, 40m fast [slow walk back; 6 min]

Wednesday -

  • a) 4 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

Saturday -

  • a) Sprint drills
  • b) Sprint Drive 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

Early Spring

PRE-COMPETITION (3 WEEKS):

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

Wednesday -

  • a) sprint drills
  • b) Mini circuit: 2x 6x 30/30 sec Press up, sit up, skydiver, lunges, step ups, torso roller [2 min rest]
  • c) 12 min easy run on grass

Thursday -

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

Saturday -

  • a) Sprint drills
  • b) Sprint Drive technique rehearsal: 6-8 accelerations through sticks placed on ground –

Girls: 50cm, 60cm, 70cm, 80cm, 90cm apart

Boys: 50cm, 65cm, 80cm, 95cm, 110cm, 125cm apart

  • c)  3x 60m Timed Trials from blocks [full recovery between ]

Week 22

Monday -

  • a) Sprint drills
  • b) 3x 2x 120m @ fast relaxed @ 80-85% effort [slow walk back; 6-8 min]

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

Saturday -

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

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]

Week 23

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

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

Saturday -

  • a) Sprint drills
  • b) Sprint Drive technique rehearsal: 6-8 accelerations through sticks placed on ground
  • c) 3x 60m Timed Trials from blocks

Mid to late Spring

GENERAL AND SPECIFIC CONDITIONING (10 WEEKS)

The objectives and methodology: of this phase represent 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 2x 120m @ fast relaxed @ 80-85% effort [slow walk back; 6-8 min]

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 kgside-twists x 2 kg
  • c) 6 min steady run on grass

Thursday -

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

Saturday -

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

Week 25

Monday -

  • a) Sprint drills
  • b) 2x 2x 250m

Wednesday -

  • a) 4 min easy run on grass
  • b) circuit training 4x 8 exercises: 30/30 sec Work/rest Inc. low-intensity Plyometrics work e.g. in-place jumps,bunny hop into bench (step back  down), bench astride jumps)
  • c) 6-8 relaxed strides on grass x 60-75m

Thursday -

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

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 [2 min; 6 min]

Week 26

Monday -

  • a) Sprint drills
  • b) 5x 180m Fast relaxed @ c 80% effort [walk rest of lap]

Wednesday -

  • a) 4 min 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 kg side-twists x 2 kg
  • c) 6 min steady run on grass

Thursday -

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

Saturday -

  • a) Sprint drills
  • b) Sprint Stride technique rehearsal:

i) 6-8 accelerations through sticks placed on ground - Girls: 50cm, 60cm, 70cm, 80cm and 90cm apart  Boys: 50cm, 65cm, 80cm, 95cm, 110cm, 125cm apart

ii) 3-4 harness runs x 10-15m 

Week 27

Monday -

  • a) Sprint drills
  • b) 5x 180m

Wednesday -

  • a) 4 min easy run on grass
  • b) circuit training 4x 8 exercises: 30/30 sec Work/rest Inc. low-intensity Plyometrics work e.g. in-place jumps,bunny hop onto bench (step back  down),bench astride jumps
  • c) 6-8 relaxed strides on grass x 60-75m

Thursday -

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

Saturday -

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

Week 28

Monday -

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

Wednesday -

  • a) 4 min 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 kg side-twists x 2 kg
  • c) 6-8 relaxed strides on grass x 60-75m

Thursday -

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

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 [2 min; 6 min]

Week 29

Monday -

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

Wednesday -

  • a) 4 min easy run on grass
  • b) circuit training 4x 8 exercises: 30/30 sec Work/rest Inc. low-intensity Plyometrics work e.g. in-place jumps, bunny hop into bench (step back  down),bench astride jumps
  • c) 6-8 relaxed strides on grass x 60-75m

Thursday -

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

Saturday -

  • a) Sprint drills
  • b) Sprint Stride technique rehearsal:

i) 6-8 accelerations through sticks placed on ground - Girls: 50cm, 60cm, 70cm, 80cm and 90cm apart  Boys: 50cm, 65cm, 80cm, 95cm, 110cm, 125cm apart

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

Week 30

Monday -

  • a) Sprint drills
  • b) 5x 150m fast relaxed @ 80-85% effort [walk rest of lap]

Wednesday -

  • a) 4 min 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 kg side-twists x 2 kg
  • c) 6 min steady run on grass

Thursday -

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

Saturday -

  • a) Sprint drills
  • b) 2x 4x 90m fast relaxed @ 80- 85% effort, focusing on sound sprinting technique [slow walk back; 6- 8 min]

Week 31

Monday -

  • a) Sprint drills
  • b) 5x 150m

Wednesday -

  • a) 4 min easy run on grass
  • b) circuit training 4x 8 exercises: 30/30 sec Work/rest Inc. low-intensity Plyometrics work e.g. in-place jumps,bunny hop into bench (step back  down), bench astride jumps)
  • c) 6-8 relaxed strides on grass x 60-75m

Thursday -

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

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 10m rolling start [2 min; 6 min]

Week 32

Monday -

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

Wednesday -

  • a) 4 min 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 kg side-twists x 2 kg
  • c) 6 min steady run on grass

Thursday -

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

Saturday -

  • a) Sprint drills
  • b) Sprint Stride technique rehearsal:

i) 6-8 accelerations through sticks placed on ground - Girls: 50cm, 60cm, 70cm, 80cm and 90cm apart  Boys: 50cm, 65cm, 80cm, 95cm, 110cm, 125cm apart

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

Week 33

Monday -

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

Wednesday -

  • a) 4 min easy run on grass
  • b)circuit training 4x 8 exercises: 30/30 sec Work/rest Inc. low-intensity Plyometrics work e.g. in-place jumps,bunny hop into bench (step back  down), bench astride jumps)
  • c) 6-8 relaxed strides on grass x 60-75m

Thursday -

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

Saturday -

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

Early to mid Summer

COMPETITION/ COMPETITIVE ABILITY (12 WEEKS)

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]

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

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]

 

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

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

Saturday -

  • a) Sprint drills
  • b) 3x 2x 90m: Rep 1of each set: Acceleration run, each 30m becoming faster Rep 2 of  each set: Rhythm runs: 30m fast, 30m relax, 30m fast 

Week 36

Monday -

  • a) Sprint drills
  • b) 2x 120m, 90m, 75m fast relaxed @ 80% effort [walk back; 6 min]

Wednesday -

  • a) 4 minute easy run on grass
  • b) Mini circuit 2x 6 x 30/30 sec Inc mad 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

Saturday -

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

Week 37

Monday -

  • a) Sprint drills
  • b)  2x 120m, 90m, 75m fast relaxed @ 80% effort [walk back; 6 min

Wednesday -

  • a) 4 minute easy run on grass
  • b) Mini circuit Inc low-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

Saturday -

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

Week 38

Monday - Sprint Drive technique rehearsal:

  • a)  4-6 accelerations through sprint-drive sticks
  • b)  2x 120m, 90m, 75m fast relaxed @ 80% effort [walk back; 6 min

Wednesday -

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

Thursday -

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

Saturday -

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

Week 39

Monday - Sprint Drive 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]

Wednesday -

  • a) 4 minute 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

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]

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]

Wednesday -

  • a) 4 minute easy run on grass
  • b) Mini circuit Inc low-intensity plyometric 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

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]

Week 41

Monday - Sprint Drive 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]

Wednesday -

  • a) 4 minute 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

Saturday -

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

Week 42

Monday -

  • a) sprint drills
  • b) 2x 120m, 90m, 75m fast relaxed @ 80% effort [walk back; 6 min]

Wednesday -

  • a) 4 minute 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

Saturday -

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

Week 43

Monday -

  • a) sprint drills
  • b) 2x 120m, 90m, 75m fast relaxed @ 80% effort [walk back; 6 min]

Wednesday -

  • a) 4 minute easy run on grass
  • b) Mini circuit Inc  low-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

Saturday -

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

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]

Wednesday - print 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

Saturday -

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

Week 45

Monday - 

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

Wednesday -

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

Thursday -

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

Saturday -

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

Late Summer

REGENERATION/ LATE COMPETITION (7 Weeks)

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 - 

  • 8- 12 min easy run on grass

Wednesday -

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

Thursday -

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

Saturday -

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

 

Week 47

Monday - 

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

Wednesday -

  • a) Sprint stride technique rehearsal: 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

Saturday -

  • Rest

 

Week 48

Monday - 

  • 8- 12 min easy run on grass

Wednesday -

  • 6- 10 min easy run on grass

Thursday -

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

Saturday -

  • Rest

 

Week 49

Monday - 

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

Wednesday -

  • a) Sprint stride technique rehearsal: 4-6 x cadence runs through6x 6” hurdles placed 1m apart
  • b) 1x 30m, 40m, 50m, 40m, 50m to full speed from 10m rolling start [2 min]

Thursday -

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

Saturday -

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

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.

 

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