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

 

Session

Monday

8- 12 min easy run on grass

Tuesday

 

Wednesday

6- 10 min easy run on grass

Thursday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

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

Sunday

 

 

Week 47

Session

Monday

Sprint drills:

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

Tuesday

 

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

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

Rest

Sunday

 

 

Week 48

Session

Monday

8- 12 min easy run on grass

Tuesday

 

Wednesday

6- 10 min easy run on grass

Thursday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

Rest

Sunday

 

 

Week 49

Session

Monday

Sprint drills

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

Tuesday

 

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

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

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

Sunday

 

 

Weeks 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 practiced throughout the previous twelve months.