PRE-COMPETITION (3 WEEKS)

Objectives and methodology: to develop speed and pace judgement through differential runs and fast relaxed repetition running ; to maintain strength endurance levels with reduced volume in mini-circuit training sessions; to develop competitive ability through time-recorded split runs; to increase range of mobility (ROM) via twice-weekly home-worked flexibility routine

Week 21

 

Session

Monday

a) Sprint Drills
b) 3x 300m
fast relaxed @ 85%
[3-4 min]

Tuesday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

a)Sprint Drills
b) 3-4 x 60m drive from blocks on bend
[full recovery]
c) 4-6 x 80m fast relaxed bend runs
[slow walk back]

Thursday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills
b) 2x 2x 200m
[1 min between reps; full recovery between sets] Run each rep at sub-maximal effort, add each  timed pair to attempt a 400m training PB]
 

Sunday

 

 

Week 22

Session

Monday

a) Sprint Drills
b) 6x 200m @ 80%
[200m jog]

Tuesday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

a) Sprint Drills
b) Mini Circuit: 2x 6x 30/30 see
(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

 

Saturday

a) Sprint Drills
b) 3x split 400m runs:
(E.g. Pace differentials:
1st 200m @ 80%,
2nd 200m @ 85%)
[6-8 min]

Sunday

 

 

Week 23

Session

Monday

a) Sprint Drills
b) 3x 300m fast relaxed @ 85%
[3-4 min]

Tuesday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

a) Sprint Drills
b) 3-4 x 60m drive from blocks on bend
[full recovery]
c) 4-6 x 80m fast relaxed bend runs
[slow walk back]

Thursday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills
b) 2x 2x 200m
[1 min between reps; full recovery between sets] Run each rep at sub-maximal effort, add each  timed pair to attempt a 400m training PB]

Sunday