COMPETITION/ COMPETITIVE ABILITY (12 WEEKS)
Objectives and methodology: develop competitive ability through occasional competition or regular Timed trials (60m-200m); to develop specific sprinting skills through sprint, cadence and acceleration drills; to maintain aerobic capacity through relaxed recovery runs and strides on grass; to develop basic speed through short repetitions from rolling start.

Week 34

 

Session

Monday

 

Tuesday

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

 

Thursday

Sprint Stride technique rehearsal:
a)  4-6 x cadence runs through 6x 6” hurdles
b) 1x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start
[2 min]

Friday

 

Saturday

a) sprint drills:

b)1x 50m, 60m, 70m, 80m, 90m from 5m rolling start
[slow walk back]

Sunday

 

 

Week 35

Session

Monday

 

Tuesday

10-12 min easy  run on grass, 60-70% on grass

Wednesday

 

Thursday

8-10 relaxed strides on grass, 60-80m from 10m rolling start
[2 min]

Friday

 

Saturday

a) sprint drills:

b) 3x 100m Timed Trials

Sunday

 

 

Week 36

Session

Monday

 

Tuesday

a) sprint drills:
b) 2x 120m, 90m, 75m
[walk back; 6 min]

Wednesday

 

Thursday

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

Friday

 

Saturday

a) sprint drills:

b) 1x 50m, 60m, 70m, 80m, 90m from 5m rolling start

Sunday

 

 

Week 37

Session

Monday

 

Tuesday

Sprint Drive technique rehearsal:
a) 4-6 accelerations through sprint-drive sticks
b) 3-4 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

Wednesday

 

Thursday

Sprint Stride technique rehearsal:
a)  4-6 x cadence runs through 6x 6” hurdles
b) 1x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start
[2 min]

Friday

 

Saturday

a) sprint drills

b) 2x 200m Timed Trials
[full recovery]

Sunday

 

 

Week 38

Session

Monday

 

Tuesday

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

Wednesday

 

Thursday

Sprint Stride technique rehearsal:
a)  4-6 x cadence runs through 6x 6” hurdles
b) 1x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start
[2 min]

Friday

 

Saturday

a) sprint drills:

b) 1x 50m, 60m, 70m, 80m, 90m from 5m rolling start

Sunday

 

 

Week 39

Session

Monday

 

Tuesday

Sprint Drive technique rehearsal:
a) 4-6 accelerations through sprint-drive sticks
b) 3-4 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

Wednesday

 

Thursday

Sprint Stride technique rehearsal:
a)  4-6 x cadence runs through  6x 6” hurdles
b) 1x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start
[2 min]

Friday

 

Saturday

a) sprint drills:
b) 3x  60m Timed Trials
[full recoveries]

Sunday

 

 

Week 40

Session

Monday

 

Tuesday

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

Wednesday

 

Thursday

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

Friday

 

Saturday

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

Sunday

 

 

Week 41

Session

Monday

 

Tuesday

a) sprint drills:

b) 2x 120m, 90m, 75m
[walk back; 6 minutes]

Wednesday

 

Thursday

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

Friday

 

Saturday

a) sprint drills:

b) 2x 200m Timed Trials

Sunday

 

 

Week 42

Session

Monday

 

Tuesday

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

Wednesday

 

Thursday

Sprint Stride technique rehearsal:
a)  4-6 x cadence runs through 6x 6” hurdles
b) 1x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start
[2 min]

Friday

 

Saturday

a) sprint drills:

b) 1x 50m, 60m, 70m, 80m, 90m from 5m rolling start

Sunday

 

 

Week 43

Session

Monday

 

Tuesday

10-12 min easy run on grass

Wednesday

 

Thursday

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

Friday

 

Saturday

a) sprint drills:

b) 3x 100m Timed Trials
[full recoveries]

Sunday

 

 

Week 44

Session

Monday

 

Tuesday

a) sprint drills:

b) 2x 120m, 90m,75m

Wednesday

 

Thursday

Sprint Stride technique rehearsal:
a)  4-6 x cadence runs through  6x 6” hurdles
b) 1x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start
[2 min]

Friday

 

Saturday

a) sprint drills:

b) 1x 50m, 60m, 70m, 80m, 90m
from 5m rolling start

Sunday

 

 

Week 45

Session

Monday

 

Tuesday

a) sprint drills:

b) 2x 120m, 90m, 75m

Wednesday

 

Thursday

8-10 relaxed strides on grass x 40-60m

Friday

 

Saturday

a) sprint drills:

1x 50m, 60m, 70m, 80m, 90m from 5m rolling start

Sunday