Sprinters Plan

Sprint Plan-Mixed

Sample Workouts (100 - 200)

Mon. - 5x20, 4x30, 3x40
3x30, 3x40, 2x50, 1x60
5x30 (2 sets)

Tues. - 6 x 250 (35 - 28 @ 200) 2 min rest
300 - 200 - 100 (39 - 26 - 13) 100 walk rest (2-3 sets) 400 walk rest
3 x 500 (500 walk rest)
500 - 400 - 300 - 200 (walk what you ran for rest)

Thurs. - 4 x 100 (25 sec rest) 2 sets (full recovery between)
Run 100 (walk back 50) Run 100 (cover full lap)
200 (30 sec rest) 200
2 x 352 (full effort) full recovery

The intensity and times of these runs will be determined by goal times

Sample Workouts (400)

Mon. - 5x20, 4x30, 3x40
3x30, 3x40, 2x50, 1x60
5x30 (2 sets)

Tues. - 6 x 250 (34 - 27 @ 400) 2 min rest
300 (45 sec rest) 300 (3 sets)
350 (60 sec rest) 350 (3 sets)
3 x 500 (500 walk rest)
600 - 500 - 400 - 300 - 200 (walk what you ran for rest)

Thurs. - 4 x 100 (25 sec rest) 2 sets (full recovery between)
200 (30 sec rest) 200 - 2 sets (full recovery between)
250 (40 sec rest) 150 - 2 sets (full recovery between)
300 (45 sec rest) 100 - 2 sets (full recovery between)
2 x 352 (full effort) full recovery between

The intensity and times of these runs will be determined by goal times

Sample Training Phase

Mon. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS/
5 x TAPE & ACCELL DRILL/6 FORM STARTS ( 20m)
4 X 40, 4 X 50, 3 X 60 (3 POINT STANCE)
6 X 50m SINGLE LEG HOPS (3 EACH LEG)
MED BALL CIRCUIT/GRASS COOLDOWN

Tues. LONG WU/HURDLE DRILLS/STRETCH/DRILLS
500 - 400 - 300 - (56 400 BASE) WALK WHAT YOU RAN FOR REST
MED BALL CIRCUIT/GRASS COOLDOWN

Wed. ACTIVE RECOVERY

Thurs. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS/
6 FORM STARTS (IN TURN)/200 (22 OR BETTER) 30 SEC - 200
2 SETS - FULL RECOVERY BETWEEN/MED BALL CIRCUIT/
GRASS CD

Fri. LONG WU/HURDLE DRILLS/STRETCH/DRILLS
12 X 100 (14) 30 SEC REST/MED BALL CIRCUIT/GRASS CD

Sat. - Sun. ACTIVE RECOVERY

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Mon. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS/
5 x TAPE & ACCELL DRILL/6 FORM STARTS (20m)
3 x 40, 2 x 50, 2 x 60 (3 point stance) 2 sets
B8 x stadium hops (2 sets)/MED BALL CIRCUIT/GRASS CD

Tues. LONG WU/HURDLE DRILLS/STRETCH/DRILLS
3 X 600 (1:26 - 57 @ 400) 600 WALK REST
MED BALL CIRCUIT/GRASS CD

Wed. ACTIVE RECOVERY

Thurs. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS
4 FORM STARTS/300 (33 OR BETTER) 45 SECS - 100 (FULL EFFORT)
2 SETS - FULL RECOVERY/5 X SLJ & STJ/MED BALL CIRCUIT
GRASS CD

Fri. LONG WU/HURDLE DRILLS/STRETCH/DRILLS
12 X 200 (26) 200 WALK REST/MED BALL CIRCUIT/GRASS CD

Sat. - Sun. ACTIVE RECOVERY