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

 

Tuesday

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

[8 min]

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

Wednesday

 

Thursday

a) Sprint Drills
b) Sprint Stride technique:
6-8 cadence runs through 6x 6” hurdles
c) 4-6 relaxed strides  on grass 80- 120m

Friday

 

Saturday

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

Sunday

 

 

Week 36

Session

Monday

 

Tuesday

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

Wednesday

 

Thursday

10- 12 min easy run on grass

Friday

 

Saturday

a) Sprint Drills
b) 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

 

Tuesday

a) Sprint Drills
b) 2x 350m fast relaxed effort @ 85%
[8 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)1x 200m Timed Trial
[full recovery]
c) 1x 400m Timed Trial

Sunday

 

 

Week 38

Session

Monday

 

Tuesday

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

Wednesday

 

Thursday

a) Sprint Drills
b) Sprint Stride technique:
6-8 cadence runs through 6x 6” hurdles
c) 4-6 relaxed strides  on grass 80- 120m

Friday

 

Saturday

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

Sunday

 

 

Week 39

Session

Monday

 

Tuesday

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

Wednesday

 

Thursday

10- 12 min easy run on grass

Friday

 

Saturday

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

Sunday

 

 

Week 40

Session

Monday

 

Tuesday

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

 

Tuesday

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

Wednesday

 

Thursday

a) Sprint Drills
b) Sprint Stride technique:
6-8 cadence runs through 6x 6” hurdles
c) 4-6 relaxed strides  on grass 80- 120m

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

 

Tuesday

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

Wednesday

 

Thursday

10- 12 min easy run on grass

Friday

 

Saturday

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

Sunday

 

 

Week 43

Session

Monday

 

Tuesday

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

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-pace 300m runs:
(E.g. Pace differentials:
1st 150m @ 80%,
2nd 150m @ 85%)
[8 min]

Sunday

 

 

Week 44

Session

Monday

 

Tuesday

a) Sprint Drills
b) 3x 250m
fast relaxed effort @ 85%

[8 min]

Wednesday

 

Thursday

a) Sprint Drills
b) Sprint Stride technique:
6-8 cadence runs through 6x 6” hurdles
c) 4-6 relaxed strides  on grass 80- 120m

Friday

 

Saturday

a) Sprint Drills
b) 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

 

Tuesday

a) Sprint Drills
b) 3x 250m fast relaxed effort @ 85%

[8 min]

Wednesday

 

Thursday

10- 12 min easy run on grass

Friday

 

Saturday

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

c)1x 400m Timed Trial

Sunday