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 further timed trials as a  reliable indication of  increasing pace judgement and speed endurance status, with relaxed recovery runs on grass to regenerate a sound aerobic base in a relaxed training environment; to develop ROM with a once-weekly home-worked flexibility routine.

Week 46

 

Session

Monday

a) Sprint Drills
b) 2x 300m fast
[full recovery]

Tuesday

 

Wednesday

6- 10 min easy run on grass

Thursday

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

Friday

 

Saturday

a) Sprint Drills
b) 4-6 x 150m  rhythm runs
(50m fast, 50m relax, 50m fast)
[fullish recovery]

Sunday

 

 

Week 47

Session

Monday

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

Tuesday

 

Wednesday

6-8 x 120m relaxed strides on grass

Thursday

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

Friday

 

Saturday

a) Sprint Drills
b) 2x 200m @ 85% Focus on good technique
[full recoveries]
c)1x 400m Timed Trial

Sunday

 

 

Week 48

Session

Monday

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

Tuesday

 

Wednesday

6- 10 min easy run on grass

Thursday

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

Friday

 

Saturday

a) Sprint Drills
b) 4-6 x 150m  rhythm runs
(50m fast, 50m relax, 50m fast)
[fullish recovery]

Sunday

 

 

Week 49

Session

Monday

a) Sprint Drills
b) 2x 300m fast
[full recovery]

Tuesday

 

Wednesday

6-8 x 120m relaxed strides on grass

Thursday

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

Friday

 

Saturday

a) Sprint Drills
b) 2x 200m @ 85% Focus on good technique
[full recoveries]
c)1x 400m Timed Trial

Sunday

 

Weeks 50 to 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