Training Schedule – Sprints

Maintenance sessions for sprinters to be done from April 2020

To be done on Grass.    No more than 3 sessions per week, including old Circuit 5 as one session.

SESSION 1

Warm-ups.                  Jog gently round grass pitch/park

Drills.                          Usual drills and any extra stretches.

Strides.                       Strides 1 – 6 over about 40m.

Sprints.                       6 x fast 40s with walk back recovery.

Recovery.                    10 Roll downs

                                    15secs each side hamstring stretches

                                    10 shoulder lifts or circles

                                    Back stretches

Speed Endurance        3 sets back/back 60s.   15Sec turnrounds and 4 mins between sets.

                                    OR  3 sets of half football pitch diagonals with 5 mins between sets.

                                    5 Mins Walk recovery

Warm down runs       Jogging for at least 2 mins, working on shoulders being very relaxed.

Warmdown                Stretches – hamstrings, shoulders and back, then 2-3 mins easy jog.

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SESSION 2.      Be sure to leave at least 2 days between sessions.  

                                    Warm-ups and strides as above.

 Speed                            Run for 15secs concentrating on speed with relaxation.  

                                    8 mins walk recovery, including recovery stretches after last one.

Plyometrics                 50 skips both feet together, can be done with skip, bounce or just skip.

                                    Can be done 2 times with 3 mins after each set.

Endurance                  5 mins Fartlek including short fast sprints, low and high skips,

                                    5 hops left, 5 hops right all interspersed with steady jog.

Warmdown                As above.

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GARDEN SESSION       over 25-30 metres    Usual warm-ups and warmdowns.

                                    2 x 6 turnabouts at 4/5 pace, always facing the same direction as you turn

                                    to ensure turn on alternate legs.  SLOW DOWN ON TURN to avoid injury.  5 mins

Plyometrics                 50 running skips on the spot – ie as if running with alternate feet each skip  5 mins           

                                    50 bouncy skips with feet together.   5 mins recovery stretches.

If your garden is smaller deccrease the length of the turnabouts and increase the number ie 8 x 15 metresAny questions, always happy to discuss.    Nicky  07974 026380     eddieandnicky@aol.com