Junior 400m & 300m Sprint Program

A 52-week training programme suitable for a junior level sprinter training approximately five times a week and who would be aiming to run 400m at 55.00 seconds (male) and 300m at 44.5 seconds (female). The Junior schedules are relevant to the 300m competition event for female runners.

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.

Week 1

Tuesday – 15 min steady run on grass

Thursday –

  • 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

Saturday –

  • a) Sprint Drills
  • b) 1x 600m, 400m, 200m @ 70%
  • c) 1x 250m, 150m @ 75% [walk next distance to be run;  6 min between sets]

Week 2

Tuesday – 15 min steady run on grass

Thursday –

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

Saturday –

  • a) Sprint Drills
  • b) 1x 600m, 400m, 200m @ 70%
  • c) 1x 250m, 150m @ 75% [walk next distance to be run;  6 min between sets]

Week 3

Tuesday – 20-25 min light fartlek on undulating terrain

Thursday –

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

Saturday –

  • a) Sprint Drills
  • b) 1x 600m, 400m, 200m @ 70%
  • c) 1x 250m, 150m @ 75% [walk next distance to be run;  6 min between sets]

Week 4

Tuesday – 20-25 min light fartlek on undulating terrain

Thursday –

  • 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

Saturday –

  • a) Sprint Drills
  • b) 3x 500m @ 70% [5 min]

Week 5

Tuesday – 2x 10 min steady on grass [3-4 min jog between]

Thursday –

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

Saturday –

  • a) Sprint Drills
  • b) 3x 500m @ 70% [5 min]

Week 6

Tuesday – 2x 10 min steady on grass [3-4min jog between]

Thursday –

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

Saturday –

  • a) Sprint Drills
  • b) 3x 500m @ 70% [5 min]

Week 7

Tuesday – 2x 12- 15 min light fartlek on undulating terrain[3-4 min jog between]

Thursday –

  • 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

Saturday –

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

Week 8

Tuesday – 2x 12 -15 min light fartlek on undulating terrain (3-4 min jog between)

Thursday –

  • 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

Saturday –

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

Week 9

Tuesday – Hill runs: 15-20 min x fast relaxed reps on shallow hills x 80m- 120m (walk down)

Thursday –

  • a) 6 min easy run on grass
  • b) Circuit Training: 3x 10: add one exercise (E.g. Squats) [2.5 min rest between sets]
  • c)  6-8 relaxed strides on grass x 80m-120m OR 6-8 shallow grass hills x 80m (walk back)

Saturday –

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

Week 10

Tuesday – Hill runs:15- 20 min x fast relaxed reps on shallow hills x 80m- 120m (walk down)

Thursday –

  • a) 6 min easy run on grass
  • b) Circuit Training
  • c) 6-8 relaxed strides on grass OR 6-8 shallow grass hills

Saturday –

  • a) Sprint Drills
  • b) 2x 3x 300m @ 75% (4 min; 8 min)

Week 11

Tuesday –

  • a) 10-12 min light fartlek on undulating terrain
  • b) 6-8 x 120m-150m relaxed strides on grass
  • c) 8-10 min steady relaxed on grass

Thursday –

  • a) 6 min easy run on grass
  • b) Circuit training
  • c) 6-8 relaxed strides on grass OR 6-8 shallow grass hills

Saturday –

  • a) Sprint Drills
  • b) 2x 3x 300m @ 75% [4 min; 8 min]

Week 12

Tuesday –

  • a) 10-12 min light fartlek on undulating terrain
  • b) 6-8 x 120m-150m relaxed strides on grass
  • c) 8-10 min steady relaxed on grass

Thursday –

  • a) 6 min easy run on grass
  • b) Circuit Training
  • c) 6-8 relaxed strides on grass OR 6-8 shallow grass hills

Saturday –

  • a) Sprint Drills
  • b) 2x 3x 300m @ 75% [4 min; 8 min]

Week 13

Tuesday – 15 min relaxed run on grass

Thursday –

  • a) 6 min easy run on grass
  • b) Circuit Training
  • c) 6-8 relaxed strides on grass OR 6-8 shallow grass hills

Saturday – 10-12 min relaxed run on grass

Week 14

Tuesday – 15 min relaxed run on grass

Thursday –

  • a) 6 min easy run on grass
  • b) Circuit Training
  • c) 6-8 relaxed strides on grass OR 6-8 shallow grass hills

Saturday – 10-12 min relaxed run on grass


Late winter

SPECIFIC CONDITIONING  (6 WEEKS)

Objectives and methodology: to maintain aerobic capacity via relaxed runs on grass; to introduce low-level anaerobic training by increasing intensity or duration of repetition runs; to develop muscular endurance via circuit training; to develop coordination and event-specific skills via sprint drills and differential running.

Week 15

Tuesday –

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

Thursday –

  • a) 4 min easy run on grass
  • b) Circuit Training: 2x double sets x 6 exercises
  • c) 8 min steady run on grass

Saturday –

  • a) Sprint Drills
  • b) 2-3x 500m Fast relaxed @ 75% [5 min]

Week 16

Tuesday –

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

Thursday –

  • a) 4 min easy run on grass
  • b) Circuit Training: 2x double sets x 6 exercises
  • c) 3-4x 60-80m relaxed strides on grass

Saturday –

  • a) Sprint Drills
  • b) 2-3x 500m Fast relaxed @ 75% [5 min]

Week 17

Tuesday –

  • a) Sprint Drills
  • b) 4x 250m Fast relaxed @75% [4 min]

Thursday –

  • a) 4 min easy run on grass
  • b) Circuit Training: 2x double sets x 6 exercises
  • c)  8 min easy run on grass

Saturday –

  • a) Sprint Drills
  • b) 3-4x 450m fast relaxed @ 75% [5 min]

Week 18

Tuesday –

  • a) Sprint Drills
  • b) 4x 250m @ 75% Fast relaxed [4min]

Thursday –

  • a) 4 min easy run on grass
  • b) Circuit Training: 2x double sets x 8 exercises
  • c) 3-4x 60-80m relaxed strides on grass

Saturday –

  • a) Sprint Drills
  • b) 3-4x 450m fast relaxed @ 75% [5min]

Week 19

Tuesday –

  • a) Sprint Drills
  • b) 1x 150m, 250m, 350m, 250m, 150m Fast relaxed @ 75-80%[slow walk back]

Thursday –

  • a) 4 min easy run on grass
  • b) Circuit Training: 2x double sets x 8 exercises
  • c) 8 min easy run on grass

Saturday –

  • a) Sprint Drills
  • b) Sprint Stride technique: 6-8 cadence runs through 6x 6” hurdles
  • c) 3x split-pace 300m runs:(E.g. Pace differentials: 1st 150m @ 75%, 2nd 150m @ 80%) [8 min between 300m runs]

Week 20

Tuesday –

  • a) Sprint Drills
  • b) 1x 150m, 250m, 350m, 250m, 150m Fast relaxed @75-80% [slow walk back]

Thursday –

  • a) 4 min easy run on grass
  • b) Circuit Training: 2x double sets x 8 exercises
  • c) 3-4x 60-80m relaxed strides on grass

Saturday –

  • a) Sprint Drills
  • b)  Sprint Stride technique: 6-8 cadence runs through 6x 6” hurdles
  • c) 3x split-pace 300m runs: (E.g. Pace differentials: 1st 150m @ 75%, 2nd 150m @ 80%) [8 min]

Early Spring

PRE-COMPETITION (3 WEEKS)

Objectives and methodology: to develop specific sprinting skills via cadence and acceleration drills; to maintain strength endurance levels with reduced volume in mini-circuit training sessions; to develop competitive ability through Timed Trials x 60m

Week 21

Tuesday –

  • a) Sprint drills
  • b) 6-8 x cadence runs through 6x 6” hurdles placed 1m apart
  • c) 5x 30-40m sprint from 10m rolling start

Thursday –

  • a) 4 min easy run on grass
  • b) Mini circuit: 2 x4x 30/30 sec Torso roller, scissor squat thrust, step up, skip rope
  • c) 8 min easy run on grass

Saturday –

  • a) 4-6 accelerations through sticks placed on ground 50cm,60,cm, 70cm, 80cm, and 90cm apart
  • b) 3x 60m Timed Trials from blocks or crouch

Week 22

Tuesday – 2x 3x 120m @ 80- 85% effort (walk back; 6-8 min)

Thursday –

  • a) 4 min easy run on grass
  • b) Mini circuit: 2 x4x 30/30 sec Torso roller, scissor squat thrust, Step up, skip rope
  • c) 8 min easy run on grass

Saturday – Sprint Drive technique rehearsal

  • a) 4-6 accelerations through sticks placed on ground 50cm, 60,cm, 70cm, 80cm, and 90cm apart
  • b) 4-6 block or crouch clearances
  • c) 3-4x 20m drive from 2 point start x 30m drive from 3 point start x 40m from blocks or crouch (full recovery)

Week 23

Tuesday –

  • a) Sprint drills
  • b) 6-8 x cadence runs through 6x 6” hurdles
  • c) 5x 30-40m sprint from 10m rolling start

Thursday –

  • a) 4 min easy run on grass
  • b) Mini circuit: 2 x4x 30/30 sec Torso roller, scissor squat thrust, Step up, skip rope
  • c) 8 min easy run on grass

Saturday –

  • a) 4-6 accelerations through sticks placed on ground 50cm, 60cm, 70cm, 80cm and 90cm apart
  • b) 3x 60m Timed Trials from blocks or crouch

Mid to late Spring

GENERAL AND SPECIFIC CONDITIONING (10 WEEKS)

The objectives and methodology: 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

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)

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

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)

Week 25

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)

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)

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)

Week 26

Tuesday –

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

Thursday –

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

Saturday –

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

Week 27

Tuesday –

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

Thursday –

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

Saturday –

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

Week 28

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)

Thursday –

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

Saturday –

  • a) Sprint Drills
  • b) 3 x 450m fast relaxed @ 75%  (5 min)

Week 29

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)

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)

Saturday –

  • a) Sprint Drills
  • b) 3x 450m fast relaxed @ 75% (5 min)

Week 30

Tuesday –

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

Thursday –

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

Saturday –

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

Week 31

Tuesday –

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

Thursday –

  • a) 4 min easy run on grass
  • b)  2-3 x 60m drive from blocks on bend (full recovery)
  • c) 3-4 x 80m fast relaxed bend runs (slow walk back)

Saturday –

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

Week 32

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)

Thursday –

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

Saturday –

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

Week 33

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)

Thursday –

  • a) 4 min easy run on grass
  • b) 2-3 x 60m drive from blocks on bend (full recovery)
  • c) 3-4 x 80m fast relaxed bend runs (slow walk back)

Saturday –

  • a) Sprint Drills
  • b) 3x split 300m runs:(E.g. Pace differentials: 1st 150m @ 80%, 2nd 150m @ 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

Tuesday –

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

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)

Saturday –

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

Week 35

Tuesday –

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

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

Saturday –

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

Week 36

Tuesday –

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

Thursday – 10-12 min easy run on grass

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]

Week 37

Tuesday –

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

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)

Saturday –

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

Week 38

Tuesday –

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

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

Saturday –

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

Week 39

Tuesday –

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

Thursday – 10- 12 min easy run on grass

Saturday –

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

Week 40

Tuesday –

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

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)

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

Week 41

Tuesday –

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

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

Saturday –

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

Week 42

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%
     

Thursday – 10- 12 min easy run on grass

Saturday –

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

Week 43

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%

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)

Saturday –

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

Week 44

Tuesday –

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

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

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

Week 45

Tuesday –

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

Thursday – 10- 12 min easy run on grass

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

Tuesday –

  • a) Sprint Drills
  • b) 2x 300m @ 85% (full recovery)

Thursday – 6-10 min easy run on grass

Saturday –

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

Week 47

Tuesday –

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

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

Saturday –

  • a) Sprint Drills
  • b) 42x 200m @ 85% Focus on good technique (full recoveries)
  • c) 1x 400m Timed Trial

Week 48

Tuesday –

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

Thursday – 6-10 min easy run on grass

Saturday –

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

Week 49

Tuesday –

  • a) Sprint Drills
  • b) 2x 300m @ 85% (full recovery)

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

Saturday –

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

Weeks 50 – 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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