GENERAL AND SPECIFIC CONDITIONING (10 WEEKS)

The objectives and methodology of this phase represent a return to the aerobic base of earlier General Conditioning (see EARLY-MID WINTER) and further development of the work introduced in the initial  Specific Conditioning phase (see LATE WINTER)


Week 24

 

Session

Monday

 

Tuesday

a) Sprint Drills
b) Sprint Stride technique:
6-8 cadence runs through 6x 6” hurdles
c) 4-5x 200m
Fast relaxed  @ 75- 80%
[200m jog]

Wednesday

 

Thursday

a) 6 min easy run on  grass
b) Circuit Training: 4 x 6 exercises: 30/30 sec;
3 min with 30 sec skip rope between sets
c)  8 min easy run on grass

Friday

 

Saturday

a) Sprint Drills
b) 1x 600m, 400m, 200m @ 75%;
c) 1x 250m, 150m @ 80%
[walk/jog next distance to be run; 
4- 6 min between sets]

Sunday

 

 

Week 25

Session

Monday

 

Tuesday

a) Sprint Drills
b) Sprint Stride technique:
6-8 cadence runs through 6x 6” hurdles
c) 4-5x 200m @ 75-80%
Fast relaxed
[200m jog]

Wednesday

 

Thursday

a) Sprint Drills
b) 2-3 x 60m drive from blocks on bend
[full recovery]
c) 3-4 x 80m fast relaxed bend runs
[slow walk back]

Friday

 

Saturday

a) Sprint Drills
b) 1x 600m, 400m, 200m @ 75%;
c)1x 250m, 150m @ 80%
[walk/jog next distance to be run; 
4-6 min between sets]

Sunday

 

 

Week 26

Session

Monday

 

Tuesday

a) Sprint Drills
b) 3-4x 250m
Fast relaxed @ 80%
[5 min]

Wednesday

 

Thursday

a) 4 min easy run on  grass
b)  Circuit Training
c) 10 min easy run on grass

Friday

 

Saturday

a) Sprint Drills
b) 3x 500m
Fast relaxed @ 75%
[6 min]

Sunday

 

 

Week 27

Session

Monday

 

Tuesday

a) Sprint Drills
b) 3-4x 250m @ 80%
Fast relaxed
[5 min]

Wednesday

 

Thursday

a) Sprint Drills
b) 2-3 x 60m drive from blocks on bend
[full recovery]
c) 3-4 x 80m fast relaxed bend runs
[slow walk back]

Friday

 

Saturday

a) Sprint Drills
b) 3x 500m
Fast relaxed @ 75%
[6 min]

Sunday

 

 

Week 28

Session

Monday

 

Tuesday

a) Sprint Drills
b) Sprint Stride technique:
6-8 cadence runs through 6x 6” hurdles
c) 1x 150m, 170m, 190m, 160m, 180m, 200m @ 80% effort
[slow walk back]

Wednesday

 

Thursday

a) 4 min easy run on grass
b) Circuit Training
c) 6-8 relaxed strides on grass x 40-60m

Friday

 

Saturday

a) Sprint Drills
b) 3 x 450m
fast relaxed @ > 75%
[5 min]

Sunday

 

 

Week 29

Session

Monday

 

Tuesday

a) Sprint Drills
b) Sprint Stride technique:
6-8 cadence runs through 6x 6” hurdles
c) 1x 150m, 170m, 190m, 160m, 180m, 200m @ 80% effort
[slow walk back]

Wednesday

 

Thursday

 a) Sprint Drills
b) 2-3 x 60m drive from blocks on bend
[full recovery]
c) 3-4 x 80m fast relaxed bend runs
[slow walk back]

Friday

 

Saturday

a) Sprint Drills
b) 3x 450m
fast relaxed @ > 75%
[5 min]

Sunday

 

 

Week 30

Session

Monday

 

Tuesday

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

Wednesday

 

Thursday

a) 4 min easy run on  grass
b) Circuit Training
c) 10 min easy run on grass

Friday

 

Saturday

a) Sprint Drills
b) 4x 350m @ >75%
[4 min]

Sunday

 

 

Week 31

Session

Monday

 

Tuesday

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

Wednesday

 

Thursday

a) Sprint Drills
b) 2-3 x 60m drive from blocks on bend
[full recovery]
c) 3-4 x 80m fast relaxed bend runs
[slow walk back]

Friday

 

Saturday

a) Sprint Drills
b) 3x split 300m runs
(E.g. Pace differentials:
1st 150m @ 80%,
2nd 150m @ 85%)
[6-8 min]

Sunday

 

 

Week 32

Session

Monday

 

Tuesday

a) Sprint Drills
b) Sprint Stride technique:
6-8 cadence runs through 6x 6” hurdles
c) 1x 150m, 170m, 190m, 160m, 180m, 200m @ 80% effort
[slow walk back]

Wednesday

 

Thursday

a)4 min easy run on grass;
b) Circuit Training:
c) 6-8 relaxed strides on grass x 40-60m

Friday

 

Saturday

a) Sprint Drills
b) 4x 350m @ >75%
[4 min]

Sunday

 

 

Week 33

Session

Monday

 

Tuesday

a) Sprint Drills
b) Sprint Stride technique:
6-8 cadence runs through 6x 6” hurdles
c) 1x 150m, 170m, 190m, 160m, 180m, 200m @ 80% effort
[slow walk back]

Wednesday

 

Thursday

a) Sprint Drills
b) 2-3 x 60m drive from blocks on bend
[full recovery]
c) 3-4 x 80m fast relaxed bend runs
[slow walk back]

Friday

 

Saturday

a) Sprint Drills
b) 3x split 300m runs:
(E.g. Pace differentials:
1st 150m @ 80%,
2nd 150m @ 85%)
[6-8 min]

Sunday