COMPETITION/ COMPETITIVE ABILITY (12 WEEKS)

Objectives and methodology: to develop competitive ability through occasional competition or regular Timed trials (200m- 400m); to develop specific sprinting and event skills via bend running and rhythm runs; to maintain aerobic capacity through relaxed recovery runs and strides on grass; to develop starting ability through block rehearsal units; to increase range of mobility (ROM) via a once--weekly home-worked flexibility routine.

Week 34

 

Session

Monday

a) Sprint Drills
b) 3x 250m fast relaxed effort @ 85-90%
[8 min]

Tuesday

 

Wednesday

a)  6 minute easy run on grass
b) Mini Circuit 2x 6 x 30/30 sec
Inc med ball work
[2.5 min between sets]
c) 4-6 relaxed strides on grass x 80-120m
[walk back]

Thursday

Home-worked Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills
b) Sprint Stride technique:
6-8 cadence runs through 6x 6” hurdles
c) 4-6 x 150m  rhythm runs
(50m fast, 50m relax, 50m fast)
[fullish recovery]

Sunday

 

 

Week 35

Session

Monday

a) Sprint Drills
b) 3x 250m fast relaxed effort @ 85-90%
[8 min]

Tuesday

 

Wednesday

a) 6 minute easy run on grass
b) Mini Circuit
Inc low-medium intensity plyometric work
c) 4-6 x 400m laps: stride, jog, stride, jog

Thursday

Home-worked Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

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

Sunday

 

 

Week 36

Session

Monday

a) Sprint Drills
b) 2x 350m fast relaxed effort @ 85%
[8 min]

Tuesday

 

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

Home-worked Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills
b) Sprint Stride technique:
6-8 cadence runs through 6x 6” hurdles
c) 2x 2x 200m
[90 sec 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 37

Session

Monday

a) Sprint Drills
b) 2x 350m fast relaxed effort @ 85%
[8 min]

Tuesday

 

Wednesday

a) 6 minute easy run on grass
b) Mini Circuit
Inc low-medium intensity plyometric work
c) 4-6 relaxed strides on grass x 80-120m
[full recovery]

Thursday

Home-worked Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills
b)1x 200m Timed Trial
[full recovery]
c) 1x 400m Timed Trial

Sunday

 

 

Week 38

Session

Monday

a) Sprint Drills
b) 1x 300m, 250m, 150m fast relaxed effort
[slow walk back]

Tuesday

 

Wednesday

a) 6 minute easy run on grass
b) Mini Circuit 2x 6 x 30/30 sec
Inc med ball work
c) 4-6 x 400m laps: stride, jog, stride, jog

Thursday

 

Home-worked Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills
b) Sprint Stride technique:
6-8 cadence runs through 6x 6” hurdles
c) 4-6 x 150m  rhythm runs
(50m fast, 50m relax, 50m fast)
[fullish recovery]

Sunday

 

 

Week 39

Session

Monday

a) Sprint Drills
b) 1x 300m, 250m, 150m fast relaxed effort
[slow walk back]

Tuesday

 

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

Home-worked Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

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

Sunday

 

 

Week 40

Session

Monday

a) Sprint Drills
b) 2x 350m fast relaxed effort @ 85%
[8 min]

Tuesday

 

Wednesday

a) 6 minute easy run on grass
b) Mini Circuit 2x 6 x 30/30 sec
Inc med ball work
c) 4-6 relaxed strides on grass x 80-120m

Thursday

Home-worked Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills
b) Sprint Stride technique:
6-8 cadence runs through 6x 6” hurdles
c) 2x 2x 200m
[90 sec 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 41

Session

Monday

a) Sprint Drills
b) 2x 350m fast relaxed effort @ 85%
[8 min]

Tuesday

 

Wednesday

a) 6 minute easy run on grass
b) Mini Circuit
Inc low-medium intensity plyometric work
c) 4-6 x 400m laps: stride, jog, stride, jog

Thursday

Home-worked Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills
b) 1x 400m @ 85%
Focus on good technique [full recovery]
c) 1x 400m Timed Trial

Sunday

 

 

Week 42

Session

Monday

a) Sprint Drills
b) 1x 300m fast @ 85%
[full recovery]
c) 2x 150m @ sub max effort [4 min between, then full recovery]
d) 1x 300m fast @ 85%

Tuesday

 

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

Home-worked Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills
b) Sprint Stride technique:
6-8 cadence runs through 6x 6” hurdles
c) 4-6 x 150m  rhythm runs
(50m fast, 50m relax, 50m fast)
[fullish recovery]

Sunday

 

 

Week 43

Session

Monday

a) Sprint Drills
b) 1x 300m fast @ 85%
[full recovery]
c) 2x 150m @ sub max effort
4 min between, then full recovery]
d) 1x 300m fast @ 85%

Tuesday

 

Wednesday

a) 6 minute easy run on grass
b) Mini Circuit
Inc low-medium intensity plyometric work
c) 4-6 relaxed strides on grass c 80- 120m
[full recovery]

Thursday

Home-worked Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

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

Sunday

 

 

Week 44

Session

Monday

a) Sprint Drills
b) 3x 250m fast relaxed effort @ 85- 90%
[8 min]

Tuesday

 

Wednesday

a) 6 minute easy run on grass
b) Mini Circuit 2x 6 x 30/30 sec
Inc med ball work
c) 4-6 x 400m laps: stride, jog, stride, jog

Thursday

Home-worked Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills
b) Sprint Stride technique:
6-8 cadence runs through 6x 6” hurdles
c) 2x 2x 200m
[90 sec 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 45

Session

Monday

a) Sprint Drills
b) 3x 250m fast relaxed effort @ 85-90%
[8 min]

Tuesday

 

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

 

Friday

 

Saturday

a) Sprint Drills
b) 1x 400m @ 85%
Focus on good technique
[full recovery]
c)1x 400m Timed Trial

Sunday