MID-LATE SUMMER: 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 shorter distance timed trials as a more reliable indication of increasing velocity in a competitive environment

Week 46

 

 

Session

Monday

 

Tuesday

8-12 min easy run on grass

Wednesday

 

Thursday

6-10 min easy run on grass

Friday

 

Saturday

a) sprint drills:

b) 3x 60m Timed Trials

[full recoveries]

Sunday

 

 

Week 47

Session

Monday

 

Tuesday

a) sprint drills:

b) 1x 90m, 2x 75m, 3x 60m

[walk back between runs; 6 min between sets]

Wednesday

 

Thursday

Sprint Stride technique rehearsal:
a)  4-6 x cadence runs through 6x 6” hurdles

b) 1x 30m, 40m, 50m, 40m,50m to full speed from 10m rolling start
[2 min]

Friday

 

Saturday

Rest

Sunday

 

 

Week 48

Session

Monday

 

Tuesday

10-12 min easy run on grass

Wednesday

 

Thursday

8-10 min steady run on grass

Friday

 

Saturday

Rest

Sunday

 

 

Week 49

Session

Monday

 

Tuesday

a) sprint drills:

b) 1x 90m, 2x 75m, 3x 60m

[walk back between runs; 6 min between sets]

Wednesday

 

Thursday

Sprint Stride technique rehearsal:

a)  4-6 x cadence runs through 6x 6” hurdles

b) 1x 30m, 40m, 50m, 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 50, 51 and 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.