Intermediate 400m & 300m Sprint Program

A 52-week training programme suitable for an intermediate level sprinter training approximately five times a week and who would be aiming to run 400m at 52.5 seconds (male) and 300m at 43.00 seconds (female).

Early to mid-winter

GENERAL CONDITIONING (14 WEEKS):

Objectives and methodology: to develop aerobic capacity via light fartlek or steady continuous runs and relaxed repetition running; to improve muscular endurance via circuit training; to progress limb speed and coordination via sprint drills; to increase range of mobility (ROM) via a once-weekly home-worked flexibility routine.

Week 1

Monday – 15- 20 min steady run on grass

Wednesday –

  • a) 6 min easy run on grass
  • b) Circuit Training: 3 x 8 exercises x 30 seconds work/30 seconds rest  (E.g. Press-ups, Sit-ups, Lunges, Step-ups, Torso roller, Skydiver, Seated leg extension, Scissor squat thrust) 2.5 min rest between sets
  • c) 10 easy min run on grass

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

Saturday –

  • a) Sprint Drills
  • b) 1x 600m, 400m, 200m @ 70-75%
  • c) 1x 250m, 150m @ 75% (walk next distance to be run; 4 min between sets)

Week 2

Monday – 15- 20 min steady run on grass

Wednesday –

  • a) 6 min easy run on grass
  • b) Circuit Training
  • c) 10 easy min run on grass

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

Saturday –

  • a) Sprint Drills
  • b) 1x 600m, 400m, 200m @ 70-75%
  • c) 1x 250m, 150m @ 75 – 80% (walk next distance to be run; 4 min between sets)

Week 3

Monday – 25 -30 min light fartlek on undulating terrain

Wednesday –

  • a) 6 min easy run on grass
  • b) Circuit Training
  • c) 10 easy min run on grass

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

Saturday –

  • a) Sprint Drills
  • b) 1x 600m, 400m, 200m @ 70-75%
  • c) 1x 250m, 150m @ 75 – 80% (walk next distance to be run; 4 min between sets)

Week 4

Monday – 25 -30 min light fartlek on undulating terrain

Wednesday –

  • a) 6 min easy run on grass
  • b) Circuit Training: 3 x 8 exercises x 30 seconds work/30 seconds rest (E.g. Press-ups, Sit-ups, Lunges, Step-ups, Torso roller, Skydiver, Seated leg extension, Scissor squat thrust) 2.5 min rest between sets
  • c) 10 easy min run on grass

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

Saturday –

  • a) Sprint Drills
  • b) 3x 500m @ 75% (5 min)

Week 5

Monday – 2x 10- 12 min steady on grass (3-4 min jog between)

Wednesday –

  • a) 6 min easy run on grass
  • b) Circuit Training
  • c) 10 easy min run on grass

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

Saturday –

  • a) Sprint Drills
  • b) 3x 500m  @ 75% (5 min)

Week 6

Monday – 2x 10- 12 min steady on grass (3-4min jog between)

Wednesday –

  • a) 6 min easy run on grass
  • b) Circuit Training
  • c) 10 easy min run on grass

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

Saturday –

  • a) Sprint Drills
  • b) 3x 500m  @ 75% (5 min)

Week 7

Monday – 2x 15 min harder fartlek on undulating terrain (3-4 min jog between)

Wednesday –

  • a) 6 min easy run on grass
  • b) Circuit Training: 3x 9 – add one exercise (E.g. Burpees)
  • c) 10 easy min run on grass

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

Saturday –

  • a) Sprint Drills
  • b) 3x 500m @ 75% (4 min)

Week 8

Monday – 2x 15 min harder fartlek on undulating terrain (3-4 min jog between)

Wednesday –

  • a) 6 min easy run on grass
  • b) Circuit Training
  • c) 10 easy min run on grass

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

Saturday –

  • a) Sprint Drills
  • b) 5x 350m @ 75% (4 min)

Week 9

Monday – Hill runs: 20- 25 min x fast relaxed reps on shallow hills x 80m- 120m (alternate walk down/jog down)

Wednesday –

  • a) 6 min easy run on grass
  • b) Circuit Training: 3x 10: add one exercise (E.g. Squats)
  • c) 6-8 relaxed strides on grass x 80m-120m OR 6-8 shallow grass hills x 80m (walk back)

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

Saturday –

  • a) Sprint Drills
  • b) 5x 350m @ 75% (4 min)

Week 10

Monday – Hill runs: 20- 25 min x fast relaxed reps on shallow hills x 80m- 120m (alternate walk down/jog down)

Wednesday –

  • a) 6 min easy run on grass
  • b) Circuit Training: 3x 10: add one exercise (E.g. Squats)
  • c) 6-8 relaxed strides on grass x 80m-120m OR 6-8 shallow grass hills x 80m (walk back)

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

Saturday –

  • a) Sprint Drills
  • b) 2x 3x 300m @ 80% (4 min; 8 min)

Week 11

Monday –

  • a) 15 min light fartlek on undulating terrain
  • b) 8-10 x 120m-150m relaxed strides on grass
  • c) 10 min steady relaxed on grass

Wednesday –

  • a) 6 min easy run on grass
  • b) Circuit Training: 3x 10: add one exercise (E.g. Squats)
  • c) 6-8 relaxed strides on grass x 80m-120m OR 6-8 shallow grass hills x 80m (walk back)

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

Saturday –

  • a) Sprint Drills
  • b) 2x 3x 300m @ 80% (4 min; 8 min)

Week 12

Monday –

  • a) 15 min light fartlek on undulating terrain
  • b) 8-10 x 120m-150m relaxed strides on grass
  • c) 10 min steady relaxed on grass

Wednesday –

  • a) 6 min easy run on grass
  • b) Circuit Training: 3x 10: add one exercise (E.g. Squats)
  • c) 6-8 relaxed strides on grass x 80m-120m OR 6-8 shallow grass hills x 80m (walk back)

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

Saturday –

  • a) Sprint Drills
  • b) 2x 3x 300m @ 80% (4 min; 8 min)

Week 13

Monday – 15-20 min relaxed run on grass

Wednesday –

  • a) 6 min easy run on grass
  • b) Circuit Training: 3x 10: add one exercise (E.g. Squats)
  • c) 6-8 relaxed strides on grass x 80m-120m OR 6-8 shallow grass hills x 80m (walk back)

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

Saturday – 10-15 min relaxed run on grass

Week 14

Monday – 15-20 min relaxed run on grass

Wednesday –

  • a) 6 min easy run on grass
  • b) Circuit Training:
  • c) 6-8 relaxed strides on grass x 80m-120m OR 6-8 shallow grass hills x 80m (walk back)

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

Saturday – 10-15 min relaxed run on grass


Late winter

SPECIFIC CONDITIONING  (6 WEEKS)

Objectives and methodology:  to maintain aerobic capacity via steady runs on grass; to develop low-level anaerobic training by increasing intensity or duration of repetition runs; to develop muscular strength and  endurance via circuit training inc. free weight exercises; to develop specific sprinting and event skills via bend running, block start rehearsal and  rhythm runs; to increase range of mobility (ROM) via twice-weekly home-worked flexibility routine

Week 15

Monday –

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

Wednesday –

  • a) 6 min easy run on grass
  • b) Circuit Training: 2x double sets x 8 exercises Intro free weight exercises (E.g. Dumbbell Upright Rowing, Dumbbell Lunges) 2.5 min between sets
  • c) 6 min steady run on grass

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

Saturday – 

  • a) Sprint Drills
  • b) 3x 500m fast relaxed @ 75% (4- 5 min)

Week 16

Monday –

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

Wednesday –

  • a) 6 min easy run on grass
  • b) Circuit Training
  • c) 6-8 relaxed strides on grass x 80m – 120m OR 6-8 shallow grass hills x 80m (walk back)

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

Saturday – 

  • a) Sprint Drills
  • b) 3x 500m fast relaxed @ 75% (4- 5 min)

Week 17

Monday –

  • a) Sprint Drills
  • b) 4-5x 250m Fast relaxed @ 75- 80% (3-4 min)

Wednesday –

  • a) 6 min easy run on grass
  • b) Circuit Training
  • c) 6 min steady run on grass

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

Saturday – 

  • a) Sprint Drills
  • b) 3x 500m fast relaxed @ 75% (4- 5 min)

Week 18

Monday –

  • a) Sprint Drills
  • b) 4-5x 250m Fast relaxed @ 75- 80% (3-4 min)

Wednesday –

  • a) 6 min easy run on grass
  • b) Circuit Training
  • c) 6-8 relaxed strides on grass x 80m – 120m OR 6-8 shallow grass hills x 80m (walk back)

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

Saturday – 

  • a) Sprint Drills
  • b) 4x 450m fast relaxed @ 75% (4- 5 min)

Week 19

Monday –

  • a) Sprint Drills
  • b) 2x 350m, 250m, 150m Fast relaxed @ 75-80% (4 min; 6 min)

Wednesday –

  • a) 6 min easy run on grass
  • b) Circuit Training
  • c) 6 min steady run on grass

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

Saturday – 

  • a) Sprint Drills
  • b) Sprint Stride technique: 6-8 cadence runs through 6x 6” hurdles
  • c) 3x split-pace 400m runs: (E.g. Pace differentials: 1st 200m @ 75%, 2nd 200m @ 80%) 8 min between 400m runs

Week 20

Monday –

  • a) Sprint Drills
  • b) 2x 350m, 250m, 150m Fast relaxed @75- 80% (4 min; 6 min)

Wednesday –

  • a) 6 min easy run on grass
  • b) Circuit Training
  • c) 6-8 relaxed strides on grass x 80m – 120m OR 6-8 shallow grass hills x 80m (walk back)

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

Saturday – 

  • a) Sprint Drills
  • b) Sprint Stride technique: 6-8 cadence runs through 6x 6” hurdles
  • c) 3x split-pace 400m runs: (E.g. Pace differentials: 1st 200m @ 75%, 2nd 200m @ 80%) 8 min between 400m runs

Early Spring

PRE-COMPETITION (3 WEEKS)

Objectives and methodology: to develop speed and pace judgement through differential runs and fast relaxed repetition running ; to maintain strength endurance levels with reduced volume in mini-circuit training sessions; to improve event specific skills  via block start rehearsal and bend running; to develop competitive ability through time-recorded split runs; to increase range of mobility (ROM) via once-weekly home-worked flexibility routine.

Week 21

Monday –

  • a) Sprint Drills
  • b)  3x 300m fast relaxed @ 85% (4- 5 min)

Wednesday –

  • a) Sprint Drills
  • b) 3-4 x 60m drive from blocks on bend (full recovery)
  • c) 4-6 x 80m fast relaxed bend runs (slow walk back)

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

Saturday – 

  • a) Sprint Drills
  • b) Sprint Stride technique: 6-8 cadence runs through 6x 6” hurdles
  • c) 2x 2x 200m (90 sec between reps; full recovery between sets) Run each rep at sub-maximal controlled effort, add each timed pair to attempt a 400m training PB

Week 22

Monday –

  • a) Sprint Drills
  • b)  5-6x 200m @ 80% (200m jog)

Wednesday –

  • a) Sprint Drills
  • b) Mini circuit: 2x 6x 30/30 sec (E.g. Press up, sit up, skydiver, dumbbell lunges, step-ups, dumbbell upright rowing) 2 min rest
  • c) 12 min easy run on grass

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

Saturday – 

  • a) Sprint Drills
  • b) 3x split 400m runs: (E.g. Pace differentials: 1st 200m @ 80%, 2nd 200m @ 85%) 8 min

Week 23

Monday –

  • a) Sprint Drills
  • b) 3x 300m fast relaxed @ 85% (4-5 min)

Wednesday –

  • a) Sprint Drills
  • b) 3-4 x 60m drive from blocks on bend  (full recovery)
  • c) 4-6 x 80m fast relaxed bend runs (slow walk back)

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

Saturday – 

  • a) Sprint Drills
  • b)  2x 2x 200m [90 between reps; full recovery between sets] Run each rep at sub-maximal controlled effort, add each  timed pair  to attempt a 400m training PB

Mid to late Spring

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); to develop elastic strength and special strength levels through low-medium intensity plyometric exercises and medicine ball resistance exercises.

Week 24

Monday –

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

Wednesday –

  • a) 6 minute easy run on grass
  • b) Circuit Training: 4x 8 exercises: 30/30 sec work/rest Inc. med ball work, (E.g. lunge with med ball  x 3-4 kg, side-twists x 2-3 kg) 2.5 min between sets
  • c) 6-8 min steady run on grass

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

Saturday – 

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

Week 25

Monday –

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

Wednesday –

  • a) 6 minute easy run on grass
  • b) Circuit Training 4x 8 exercises: 30/30 sec Work/rest Inc. low-medium intensity Plyometrics work (E.g. Low bench rebounds, lateral bunny hops, bunny hop into bench/step back  down, bench astride jumps)
  • c) 6-8 relaxed strides on grass x 80-120m OR 6-8 shallow grass hills x 80m

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

Saturday – 

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

Week 26

Monday –

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

Wednesday –

  • a) 6 minute easy run on grass
  • b) Circuit Training
  • c) 6-8 min steady run on grass

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

Saturday – 

  • a) Sprint Drills
  • b)  3x 500m Fast relaxed @ 75% (5 min)

Week 27

Monday –

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

Wednesday –

  • a) 6 minute easy run on grass
  • b) Circuit Training 4x 8 exercises: 30/30 sec Work/rest Inc. low-medium intensity Plyometrics work (E.g. Low bench rebounds, lateral bunny hops, bunny hop into bench/step back  down, bench astride jumps)
  • c) 6-8 relaxed strides on grass x 80-120m OR 6-8 shallow grass hills x 80m

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

Saturday – 

  • a) Sprint Drills
  • b)  3x 500m Fast relaxed @ 75% (5 min)

Week 28

Monday –

  • a) Sprint Drills
  • b) Sprint Stride technique: 6-8 cadence runs through 6x 6” hurdles
  • c) 1x 150m, 170m, 190m, 160m, 180m, 200m @ 80-85% effort (walk back)

Wednesday –

  • a) 6 minute easy run on grass
  • b) Circuit Training
  • c) 6- 8 min steady run on grass

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

Saturday – 

  • a) Sprint Drills
  • b) 4x 450m fast relaxed @ 75% (5 min)

Week 29

Monday –

  • a) Sprint Drills
  • b) Sprint Stride technique: 6-8 cadence runs through 6x 6” hurdles
  • c) 1x 150m, 170m, 190m, 160m, 180m, 200m @ 80-85% effort (walk back)

Wednesday –

  • a) 6 minute easy run on grass
  • b) Circuit Training 4x 8 exercises: 30/30 sec Work/rest Inc. low-medium intensity Plyometrics work (E.g. Low bench rebounds, lateral bunny hops, bunny hop into bench/step back  down, bench astride jumps)
  • c) 6-8 relaxed strides on grass x 80-120m OR 6-8 shallow grass hills x 80m

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

Saturday – 

  • a) Sprint Drills
  • b) 4x 450m fast relaxed @ 75% (5 min)

Week 30

Monday –

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

Wednesday –

  • a) 6 minute easy run on grass
  • b) Circuit Training
  • c) 6-8 min steady run on grass

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

Saturday – 

  • a) Sprint Drills
  • b) 4x 350m @ 75% (4-5 min)

Week 31

Monday –

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

Wednesday –

  • a) 6 minute easy run on grass
  • b) Circuit Training 4x 8 exercises: 30/30 sec Work/rest Inc. low-medium intensity Plyometrics work (E.g. Low bench rebounds, lateral bunny hops, bunny hop into bench/step back  down, bench astride jumps)
  • c) 6-8 relaxed strides on grass x 80-120m OR 6-8 shallow grass hills x 80m

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

Saturday – 

  • a) Sprint Drills
  • b) 3x split 400m runs: (E.g. Pace differentials: 1st 200m @ 80%, 2nd 200m @ 85%) 6-8 min

Week 32

Monday –

  • a) Sprint Drills
  • b) Sprint Stride technique: 6-8 cadence runs through 6x 6” hurdles
  • c) 1x 150m, 170m, 190m, 160m, 180m, 200m @ 80-85% effort (walk back)

Wednesday –

  • a) 6 minute easy run on grass
  • b) Circuit Training
  • c) 6-8 min steady run on grass

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

Saturday – 

  • a) Sprint Drills
  • b)  4x 350m @ 75% (4-5 min)

Week 33

Monday –

  • a) Sprint Drills
  • b) Sprint Stride technique: 6-8 cadence runs through 6x 6” hurdles
  • c) 1x 150m, 170m, 190m, 160m, 180m, 200m @ 80-85% effort (walk back)

Wednesday

  • a) 6 minute easy run on grass
  • b) Circuit Training 4x 8 exercises: 30/30 sec Work/rest Inc. low-medium intensity Plyometrics work (E.g. Low bench rebounds, lateral bunny hops, bunny hop into bench /step back  down, bench astride jumps)
  • c) 6-8 relaxed strides on grass x 80-120m OR 6-8 shallow grass hills x 80m

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

Saturday – 

  • a) Sprint Drills
  • b) 3x split 400m runs: (E.g. Pace differentials: 1st 200m @ 80%, 2nd 200m @ 85%) 6-8 min

Early to Mid Summer

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

Monday –

  • a) Sprint Drills
  • b) 3x 250m fast relaxed effort @ 85-90% (8 min)

Wednesday –

  • a) 6 minute easy run on grass
  • b) Mini Circuit 2x 6 x 30/30 sec Inc med ball work (2.5 min between sets)
  • c) 4-6 relaxed strides on grass x 80-120m (walk back)

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

Saturday – 

  • a) Sprint Drills
  • b) Sprint Stride technique: 6-8 cadence runs through 6x 6” hurdles
  • c) 4-6 x 150m  rhythm runs (50m fast, 50m relax, 50m fast) fullish recovery

Week 35

Monday –

  • a) Sprint Drills
  • b) 3x 250m fast relaxed effort @ 85-90% (8 min)

Wednesday –

  • a) 6 minute easy run on grass
  • b) Mini Circuit Inc low-medium intensity plyometric work
  • c) 4-6 x 400m laps: stride, jog, stride, jog

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

Saturday – 

  • a) Sprint Drills
  • b) 3x split-pace 400m runs: (E.g. Pace differentials: 1st 200m @ 80%, 2nd 200m @ 85%) 8 min

Week 36

Monday –

  • a) Sprint Drills
  • b) 3x 250m fast relaxed effort @ 85-90% (8 min)

Wednesday –

  • a) 6 minute easy run on grass
  • b) 3-4 x 60m drive from blocks on bend (full recovery)
  • c) 4-6 x 80m fast relaxed bend runs (slow walk back)

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

Saturday – 

  • a) Sprint Drills
  • b) Sprint Stride technique: 6-8 cadence runs through 6x 6” hurdles
  • c) 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

Week 37

Monday –

  • a) Sprint Drills
  • b) 3x 250m fast relaxed effort @ 85-90% (8 min)

Wednesday –

  • a) 6 minute easy run on grass
  • b) Mini Circuit Inc low-medium intensity plyometric work
  • c) 4-6 relaxed strides on grass x 80-120m (full recovery)

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

Saturday – 

  • a) Sprint Drills
  • b) 1x 200m Timed Trial (full recovery)
  • c) 1x 400m Timed Trial

Week 38

Monday –

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

Wednesday –

  • a) 6 minute easy run on grass
  • b) Mini Circuit 2x 6 x 30/30 sec Inc med ball work
  • c) 4-6 x 400m laps: stride, jog, stride, jog

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

Saturday – 

  • a) Sprint Drills
  • b) Sprint Stride technique: 6-8 cadence runs through 6x 6” hurdles
  • c) 4-6 x 150m  rhythm runs (50m fast, 50m relax, 50m fast) fullish recovery

Week 39

Monday –

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

Wednesday –

  • a) 6 minute easy run on grass
  • b) 3-4 x 60m drive from blocks on bend (full recovery)
  • c) 4-6 x 80m fast relaxed bend runs (slow walk back)

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

Saturday – 

  • a) Sprint Drills
  • b) 3x split-pace 400m runs: (E.g. Pace differentials: 1st 200m @ 80%, 2nd 200m @ 85%) 8 min

Week 40

Monday –

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

Wednesday –

  • a) 6 minute easy run on grass
  • b) Mini Circuit 2x 6 x 30/30 sec Inc med ball work
  • c) 4-6 relaxed strides on grass x 80-120m

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

Saturday – 

  • a) Sprint Drills
  • b) Sprint Stride technique: 6-8 cadence runs through 6x 6” hurdles
  • c) 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

Week 41

Monday –

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

Wednesday –

  • a) 6 minute easy run on grass
  • b) Mini Circuit Inc low-medium intensity plyometric work
  • c) 4-6 x 400m laps: stride, jog, stride, jog

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

Saturday – 

  • a) Sprint Drills
  • b) 1x 400m @ 85% Focus on good technique (full recovery)
  • c) 1x 400m Timed Trial

Week 42

Monday –

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

Wednesday –

  • a) Sprint Drills
  • b) 3-4 x 60m drive from blocks on bend (full recovery)
  • c) 4-6 x 80m fast relaxed bend runs (slow walk back)

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

Saturday – 

  • a) Sprint Drills
  • b) Sprint Stride technique: 6-8 cadence runs through 6x 6” hurdles
  • c) 4-6 x 150m  rhythm runs (50m fast, 50m relax, 50m fast) fullish recovery

Week 43

Monday –

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

Wednesday –

  • a) 6 minute easy run on grass
  • b) Mini Circuit Inc low-medium intensity plyometric work
  • c) 4-6 relaxed strides on grass c 80- 120m (full recovery)

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

Saturday – 

  • a) Sprint Drills
  • b) 3x split-pace 400m runs: (E.g. Pace differentials: 1st 200m @ 80%, 2nd 200m @ 85%) 8 min

Week 44

Monday –

  • a) Sprint Drills
  • b) 3x 250m fast relaxed effort @ 85- 90% (8 min)

Wednesday –

  • a) 6 minute easy run on grass
  • b) Mini Circuit 2x 6 x 30/30 sec Inc med ball work
  • c) 4-6 x 400m laps: stride, jog, stride, jog

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

Saturday – 

  • a) Sprint Drills
  • b) Sprint Stride technique: 6-8 cadence runs through 6x 6” hurdles
  • c) 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

Week 45

Monday –

  • a) Sprint Drills
  • b) 3x 250m fast relaxed effort @ 85-90% (8 min)

Wednesday –

  • a) Sprint Drills
  • b) 3-4 x 60m drive from blocks on bend  (full recovery)
  • c) 4-6 x 80m fast relaxed bend runs (slow walk back)

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

Saturday – 

  • a) Sprint Drills
  • b) 1x 400m @ 85% Focus on good technique (full recovery)
  • c) 1x 400m Timed Trial

Mid to 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 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

Monday –

  • a) Sprint Drills
  • b) 2x 300m fast (full recovery)

Wednesday – 6- 10 min easy run on grass

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

Saturday – 

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

Week 47

Monday –

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

Wednesday – 6-8 x 120m relaxed strides on grass

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

Saturday – 

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

Week 48

Monday –

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

Wednesday – 6- 10 min easy run on grass

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

Saturday – 

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

Week 49

Monday –

  • a) Sprint Drills
  • b) 2x 300m fast (full recovery)

Wednesday – 6-8 x 120m relaxed strides on grass

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

Saturday – 

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

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 a 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

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