Theory
THEORY AND PLANNING OF TRAINING SCHEDULES

It is essential to give the best possible preparation for competition and in return athletes should train hard and be loyal to the coach. To achieve this it is necessary to have a well planned and detailed programme.

PLANNING THEORY

In the mid 60's a number of professors in Russia and East Germany developed the formal training system called "Periodisation". Periodisation divides the athletic year up into phases.

A periodised year need not just cover 12 months but may last over 16 months, but should not be less than 12 months

Sep Oct Nov Dec Jan Feb Mar Apr May Jun Jul Aug Sep

Preparation Competition

I II III IV V VI I

DOUBLE PERIODISED YEAR

Used for athletes competing in both winter and summer, e.g. indoor competition and summer competition.

Sep Oct Nov Dec Jan Feb Mar Apr May Jun Jul Aug Sep

Preparation Competition Preparation Competition

I II III I II III IV V VI I

Units
UNITS OF WORK

Mobility Aerobic Strength

Strength Endurance Sprint Drills Relaxation Sprints

Sprint Racing Practice Competitions (High/Low Level) Starting Practice

Rest (Between days) Recovery (Between Sets)

PHASE I - 4 MONTHS DURATION PHASE II - 2-2.5 MONTHS DURATION PHASE III - 2 MONTHS DURATION

Aerobic or Preparation Phase Anaerobic or Build up Phase Early Competition Phase

The longest and most important phase. Hardest working phase. Start of the competitive part of year.

Aim Aim Aim

To increase ability to accept high intensity training, general conditioning. To bring together all the component parts of the training, making use of the increased strength and mobility and endurance, driving, striding. To develop and stabilise performances, to develop competitive "spirit". Specific strength and condition for event.

Achieved by Achieved by Achieved by

Quantity loading. Reduction in general fitness training. Increased competition.

Gradual increase in intensity. Increase intensity of event training. Reduced general and special training.

Working at endurance, for end of event. Increase competition. Maintaining mobility, speed, strength.

Work on technique.

Extras Extras Extras

Speed and technique work, general co-ordination, balance, rhythm, lightness. Still maintain mobility Continue strength training to enable ability to meet increased competition. Co-ordination of whole event. Specific mobility, 10m splits.

PHASE IV 3-4 WEEKS DURATION PHASE V - 6 WEEK DURATION PHASE VI - 3-4 WEEKS DURATION

Rejuvenation Phase Main Competition Phase Transition Phase

Aim Aim Aim

To reduce competition stress. Develop advance technique. 10m splits analysis. To compete in high level competition e.g. European Games. Active recovery and rest.

Achieved by Achieved by Achieved by

Reduce top level competition Increase in high level competition. Break from formal training.

.Increase lower level competition. Selective matches. Try different events.

Reintroduce some basic training. Stop basic training work on speed, strength, and mobility.

Extras Extras

Don't forget the mental approach - psychological effects. Time for holidays and rest.

Cyclic Work
MICRO AND MACRO CYCLES

Having split the year into phases these can then be divided into smaller cycles of work.

Micro cycle

A small period of time covered by a number of training units which can be repeated a number of times. Such a period may be 7-14 days. Sufficient rest between training sessions to enable adequate recovery to occur. Regular training intensity - high-low-high. Adequate recovery between units. Units repeated when coach feels necessary. Active recovery if athletes not at school.

Macro cycle

A period of time covered by a number of micro-cycles e.g. (4) micro-cycles are one macro (4) maybe any number chosen by the coach. It is also permissible to consider units of work as micro-cycles as well as specific number of days of training.

Meso cycle

Alternative use of micro cycles in a specific macro cycle

WORK CONTENT PERCENTAGES

According to Osolin and Markov the following are suggested percentages of General (G) Special (S) and Competitive Specific (C) work for sprinter in the phases of yearly training schedule.

Beginners Developing Experienced

15-17 17-18 18+

Phase G S C G S C G S C

I 60 20 20 50 25 25 25 55 20

II 50 25 25 40 25 35 15 60 25

III 50 20 30 25 25 50 10 55 35

IV 50 25 25 45 30 25 25 55 20

V 50 20 30 15 25 60 10 60 30

IV 70 20 10 75 15 10 80 10 10

Prelim
EXAMPLES OF TYPES OF TRAINING

General

Aerobic Endurance Anaerobic Endurance Strength Endurance

Mobility Maximum Strength

Special

Speed Endurance Speed Elastic Strength Special Strength

Special Endurance (200-400)

Competition

Sprint Starts Start Technique Times Trials Relay Practice

RECOVERY

This graph represents a sudden increase in work done e.g. A heavy training session being carried out on day 2.

From the graph it is shown that the Measured energy levels drop markedly, recovery is cyclic and oscillates for a few days. The overcompensation effect is produced ( when the energy level is at 45 on day 5). In effect this area is extremely helpful. If a second work load is carried out in the "overshoot" period then the affect is that the energy level is starting at a higher point. By using this the coach can increase the energy levels of the athlete. This response to a "impulse" causing "ringing" and over swing occurs in many electrical circuits, but it was first noticed by N N Yarklovlev of Leipzig as far as athletics is concerned.

It can be considered that it means an athlete must have optimum rest between period of work and also must eat to replenish the depleted energy reserves.

REGULATING THE TRAINING CURVE/LOAD

Phase I or II histograms (modify for other phases to take into account competitions and match build up)

The ideal increase in work load increases as a smooth slope or ramp function over the first 5 phases of the athletics year. However such a curve cannot occur due to the nature of training (each session is a step). It is not easy nor convenient to measure the number of calories used in a training session.

Therefore some assumptions have to be made before an accurate estimate of energy expenditure can be made:

a. Recovery will be complete when two-three sessions a week are completed.

b. Recovery will be incomplete if 4 or more sessions are performed.

c. Reduced intensity session will help to limit the reduction in energy reserves.

d. Rest days must be included in the training schedules.

e. In phases II III IV V a rest period of 3-4 days must be included about once per month to enable 100% recovery.

MONITORING TRAINING PROGRESS

There are a variety of ways to monitor progress of individuals:

a. Number of repetitions an athlete can achieve from the schedule set by the coach.

b. Recording an athletes weight, pulse rate (BASAL), temperature.

c. One exercise and measure repetitions

Summary
Sprint Group Speed Medical 400m Group

Phase 1a 11 1 1 11

Phase 2a 9 2 5 9

Phase 3a 4 1 1 4

Phase 1b 6 7 5 5

Phase 2b 4 1 1 5

Phase 3b 6 8 8 6

Phase 4 2 1 1 1

Phase 5 8 9 9 9

Phase 6 2 1 1 2

5 6

1 1

8 8

Test 1 1

Total 52 48 52

Summary
	Sprint Group	Speed	Medical	400m Group
Phase 1a	11	1	1	11
Phase 2a	9	2	5	9
Phase 3a	4	1	1	4
Phase 1b	6	7	5	5
Phase 2b	4	1	1	5
Phase 3b	6	8	8	6
Phase 4	2	1	1	1
Phase 5	8	9	9	9
Phase 6	2	1	1	2
		5	6
		1	1
		8	8
Test		1	1

Total	52		48	52

Phase1a
Phase 1a

Week Date Day Session

1 Monday 23-Sep-2002 Monday Rest

Sep-24-02 Tuesday 4 x 200m relays

Sep-25-02 Wednesday Rest

Sep-26-02 Thursday 12 minute run

Sep-27-02 Friday Circuits, Bounds and Drills

Sep-28-02 Saturday Rest

Sep-29-02 Sunday Pyramid (400m, 300m, 200m) x 2 Walk back recovery 10 minute between sets

2 Sep-30-02 Monday 2 to 3 miles 95%

Oct-1-02 Tuesday 6 x 200m parleufs

Oct-2-02 Wednesday Rest

Oct-3-02 Thursday 40,50,60,70,80 x 2 all jog back recovery walk lap between sets

Oct-4-02 Friday Circuits

Oct-5-02 Saturday Rest

Oct-6-02 Sunday Steady runs over 12 X 100m

3 Oct-7-02 Monday Rest

Oct-8-02 Tuesday 4 x 300m with walk 100m recovery

Oct-9-02 Wednesday Rest

Oct-10-02 Thursday 4 sets of 4 x 60 m 80% Walk back recovery 5 minute

Oct-11-02 Friday Circuits

Oct-12-02 Saturday Rest

Oct-13-02 Sunday Pyramid (200m, 150m, 100m) x 2 Walk back recovery and 10 minutes between sets at 400m pace.

4 Oct-14-02 Monday Rest

Oct-15-02 Tuesday 6 X 200m parluef straight of jog across recovery

Oct-16-02 Wednesday Rest

Oct-17-02 Thursday 4 x 400m differentials relays ( 100m 95% 200 75% 100m 95%) 5 to 6 minute between runs

Oct-18-02 Friday Circuits, Bounds and Drills

Oct-19-02 Saturday Mobility work at home 30 minute

Oct-20-02 Sunday Fast runs 95% 2 sets of 3 x 120m Walk back recovery 10 minute

5 Oct-21-02 Monday Rest

Oct-22-02 Tuesday 3 sets of 50,60,70,80 recovery of heart rate of < 20 beats per 10 sec

Oct-23-02 Wednesday Rest

Oct-24-02 Thursday Harness work, over 50m reps

Oct-25-02 Friday Circuits, Bounds and Drills

Oct-26-02 Saturday Rest

Oct-27-02 Sunday 2 sets of 2 x 90m turn around 90% effort, 8 to 10 minute recovery between sets

6 Oct-28-02 Monday Rest

Oct-29-02 Tuesday 200,300,400,500, 600,500,400,300,200 Big pyramid jog recovery of distance just run

Oct-30-02 Wednesday Rest

Oct-31-02 Thursday 2 Sets of 4 x 100m (400m pace)

Nov-1-02 Friday Circuits, Bounds and Drills

Nov-2-02 Saturday Rest

Nov-3-02 Sunday Fast runs 85% 4 sets of 3 x 60m Jog back recovery 10 minute

7 Nov-4-02 Monday Rest

Nov-5-02 Tuesday Harness Work 4 x 50m x 2 efforts

Nov-6-02 Wednesday Rest

Nov-7-02 Thursday 8 x 200m parleufs

Nov-8-02 Friday Circuits, Bounds and Drills

Nov-9-02 Saturday Mobility work at home 30 minute

Nov-10-02 Sunday Witons Park, Hill training

8 Nov-11-02 Monday Rest

Nov-12-02 Tuesday 3 sets of 4 x 60m turn around 90% effort, 10 to 12 minute recovery between sets

Nov-13-02 Wednesday Rest

Nov-14-02 Thursday 300m parleufs x 6

Nov-15-02 Friday Circuits, Bounds and Drills

Nov-16-02 Saturday Rest

Nov-17-02 Sunday Tri group sprints 80% effort Walk back recovery 3 x 4 (60m to 120m)

9 Nov-18-02 Monday Rest

Nov-19-02 Tuesday 3 sets of up/down pyramid over 30, 40, 50, 60 at 95%

Nov-20-02 Wednesday Rest

Nov-21-02 Thursday 3 sets of 3 x 200m relay runs (400 pace) 5 minutes between sets.

Nov-22-02 Friday Circuits, Bounds and Drills

Nov-23-02 Saturday Rest

Nov-24-02 Sunday 3 x 4 x 50 Turn abouts 30 seconds between walk lap recovery

10 Nov-25-02 Monday Rest

Nov-26-02 Tuesday Harness work 2 x 4 50m

Nov-27-02 Wednesday Rest

Nov-28-02 Thursday 4 laps of continuous relays, fast conditioning work recovery between each set. Concentrate on relaxed upper body and arm technique 100%

Nov-29-02 Friday Circuits, Bounds and Drills

Nov-30-02 Saturday Rest

Dec-1-02 Sunday 2 sets of 4 x 40m Walk back recovery.Throughout whole of the week record base heart rate in mornings and heart rate during sessions

11 Dec-2-02 Monday Rest

Dec-3-02 Tuesday 4 x 400m differentials in relays 100m 90% 200m 70% 100m 90%

Dec-4-02 Wednesday Rest

Dec-5-02 Thursday 2 sets of 2 x 100m Harness work walk lap between sets.

Dec-6-02 Friday Circuits, Bounds and Drills

Dec-7-02 Saturday 2 to 3 miles 75% across common type ground

Dec-8-02 Sunday 6 x 60m Walk back recovery 90% straight off

Phase1a
	Phase 1a
Week	Date	Day	Session
1	Monday 23-Sep-2002	Monday	Rest
	Sep-24-02	Tuesday	4 x 200m relays
	Sep-25-02	Wednesday	Rest
	Sep-26-02	Thursday	12 minute run
	Sep-27-02	Friday	Circuits, Bounds and Drills
	Sep-28-02	Saturday	Rest
	Sep-29-02	Sunday	Pyramid (400m, 300m, 200m) x 2 Walk back recovery 10 minute between sets

2	Sep-30-02	Monday	2 to 3 miles 95%
	Oct-1-02	Tuesday	6 x 200m parleufs
	Oct-2-02	Wednesday	Rest
	Oct-3-02	Thursday	40,50,60,70,80 x 2 all jog back recovery walk lap between sets
	Oct-4-02	Friday	Circuits
	Oct-5-02	Saturday	Rest
	Oct-6-02	Sunday	Steady runs over 12 X 100m

3	Oct-7-02	Monday	Rest
	Oct-8-02	Tuesday	4 x 300m with walk 100m recovery
	Oct-9-02	Wednesday	Rest
	Oct-10-02	Thursday	4 sets of 4 x 60 m 80% Walk back recovery 5 minute
	Oct-11-02	Friday	Circuits
	Oct-12-02	Saturday	Rest
	Oct-13-02	Sunday	Pyramid (200m, 150m, 100m) x 2 Walk back recovery and 10 minutes between sets at 400m pace.

4	Oct-14-02	Monday	Rest
	Oct-15-02	Tuesday	6 X 200m parluef straight of jog across recovery
	Oct-16-02	Wednesday	Rest
	Oct-17-02	Thursday	4 x 400m differentials relays ( 100m 95% 200 75% 100m 95%) 5 to 6 minute between runs
	Oct-18-02	Friday	Circuits, Bounds and Drills
	Oct-19-02	Saturday	Mobility work at home 30 minute
	Oct-20-02	Sunday	Fast runs 95% 2 sets of 3 x 120m Walk back recovery 10 minute

5	Oct-21-02	Monday	Rest
	Oct-22-02	Tuesday	3 sets of 50,60,70,80 recovery of heart rate of < 20 beats per 10 sec
	Oct-23-02	Wednesday	Rest
	Oct-24-02	Thursday	Harness work, over 50m reps
	Oct-25-02	Friday	Circuits, Bounds and Drills
	Oct-26-02	Saturday	Rest
	Oct-27-02	Sunday	2 sets of 2 x 90m turn around 90% effort, 8 to 10 minute recovery between sets

6	Oct-28-02	Monday	Rest
	Oct-29-02	Tuesday	200,300,400,500, 600,500,400,300,200 Big pyramid jog recovery of distance just run
	Oct-30-02	Wednesday	Rest
	Oct-31-02	Thursday	2 Sets of 4 x 100m (400m pace)
	Nov-1-02	Friday	Circuits, Bounds and Drills
	Nov-2-02	Saturday	Rest
	Nov-3-02	Sunday	Fast runs 85% 4 sets of 3 x 60m Jog back recovery 10 minute

7	Nov-4-02	Monday	Rest
	Nov-5-02	Tuesday	Harness Work 4 x 50m x 2 efforts
	Nov-6-02	Wednesday	Rest
	Nov-7-02	Thursday	8 x 200m parleufs
	Nov-8-02	Friday	Circuits, Bounds and Drills
	Nov-9-02	Saturday	Mobility work at home 30 minute
	Nov-10-02	Sunday	Witons Park, Hill training

8	Nov-11-02	Monday	Rest
	Nov-12-02	Tuesday	3 sets of 4 x 60m turn around 90% effort, 10 to 12 minute recovery between sets
	Nov-13-02	Wednesday	Rest
	Nov-14-02	Thursday	300m parleufs x 6
	Nov-15-02	Friday	Circuits, Bounds and Drills
	Nov-16-02	Saturday	Rest
	Nov-17-02	Sunday	Tri group sprints 80% effort Walk back recovery 3 x 4 (60m to 120m)

9	Nov-18-02	Monday	Rest
	Nov-19-02	Tuesday	3 sets of up/down pyramid over 30, 40, 50, 60 at 95%
	Nov-20-02	Wednesday	Rest
	Nov-21-02	Thursday	3 sets of 3 x 200m relay runs (400 pace) 5 minutes between sets.
	Nov-22-02	Friday	Circuits, Bounds and Drills
	Nov-23-02	Saturday	Rest
	Nov-24-02	Sunday	3 x 4 x 50 Turn abouts 30 seconds between walk lap recovery

10	Nov-25-02	Monday	Rest
	Nov-26-02	Tuesday	Harness work 2 x 4 50m
	Nov-27-02	Wednesday	Rest
	Nov-28-02	Thursday	4 laps of continuous relays, fast conditioning work recovery between each set. Concentrate on relaxed upper body and arm technique 100%
	Nov-29-02	Friday	Circuits, Bounds and Drills
	Nov-30-02	Saturday	Rest
	Dec-1-02	Sunday	2 sets of 4 x 40m Walk back recovery.Throughout whole of the week record base heart rate in mornings and heart rate during sessions

11	Dec-2-02	Monday	Rest
	Dec-3-02	Tuesday	4 x 400m differentials in relays 100m 90% 200m 70% 100m 90%
	Dec-4-02	Wednesday	Rest
	Dec-5-02	Thursday	2 sets of 2 x 100m Harness work walk lap between sets.
	Dec-6-02	Friday	Circuits, Bounds and Drills
	Dec-7-02	Saturday	2 to 3 miles 75% across common type ground
	Dec-8-02	Sunday	6 x 60m Walk back recovery 90% straight off

Phase2a
Phase 2a

Week Date Day Session

1 Dec-9-02 Monday Rest

Dec-10-02 Tuesday 3 sets of 3 x 90m walk lap recovery

Dec-11-02 Wednesday Circuits, Bounds and Drills

Dec-12-02 Thursday 6 x 200m Parleufs

Dec-13-02 Friday Circuits

Dec-14-02 Saturday Rest

Dec-15-02 Sunday 3 sets of 4 x 30m Drives 95%

2 Dec-16-02 Monday Suppleness work at home

Dec-17-02 Tuesday 3 sets of 3 x 150 (building up to 95%) Walk back recovery

Dec-18-02 Wednesday Circuits, Bounds and Drills

Dec-19-02 Thursday 3 sets of 60, 80, 100m Walk back recovery 90% walk lap between sets.

Dec-20-02 Friday rest

Dec-21-02 Saturday rest

Dec-22-02 Sunday 3 sets 40m, 50m, 60m at 100% Slow walk back recovery Laps rest between sets

3 Dec-23-02 Monday Circuits at home

Dec-24-02 Tuesday Fast runs over 3 sets of 4 x 60m,

Dec-25-02 Wednesday Happy Xmas, Have a day off

Dec-26-02 Thursday 4 sets of 3 x 40m rolling starts walk back recovery, jog lap between sets

Dec-27-02 Friday Rest

Dec-28-02 Saturday Mobility work at home

Dec-29-02 Sunday 2 sets of Continuous Relay 2 laps of 4 runs average 100m @ 95% 5 to 6 minute recovery between sets

4 Dec-30-02 Monday Rest

Dec-31-02 Tuesday 2 sets of 3 x 200m Walk back recovery with 5 minute recovery between sets 90% effort

Jan-1-03 Wednesday Circuits, Bounds and Drills

Jan-2-03 Thursday 2 sets 3 X 100m 80% effort 10 minutes between runs

Jan-3-03 Friday Rest

Jan-4-03 Saturday Mini Speed work at home

Jan-5-03 Sunday Hurdle Skip drills 4 x 6 hurdles, left side then right side 4 x 6 hurdles up and down 1 x 8 hurdles both legs 1 x 8 hurdles both legs, up and down.

5 Jan-6-03 Monday Rest

Jan-7-03 Tuesday 2 sets of 50, 150, 50, 150 Walk back recovery, walk lap recovery between sets

Jan-8-03 Wednesday Speed work , Bounds and Drills

Jan-9-03 Thursday 3 x 3 x 90m Walk back recovery

Jan-10-03 Friday Rest

Jan-11-03 Saturday Suppleness at home 40 minute.

Jan-12-03 Sunday 2 sets of 4 x 30m Walk back recovery @ 95+% effort Walk back recovery between efforts lap walk between sets

6 Jan-13-03 Monday Rest

Jan-14-03 Tuesday 2 x 200m Walk back recovery lap walk between sets 2 x 150m Walk back recovery between sets 2 x 100m between sets 95% effort

Jan-15-03 Wednesday Speed work , bounds and drills

Jan-16-03 Thursday 3 x 3 x 60m Walk back recovery 100% walk lap between sets

Jan-17-03 Friday Rest

Jan-18-03 Saturday Rest

Jan-19-03 Sunday Starts weather permitting 2 sets of 4 x 30 to 40m straight concentrate on release and build up phases

7 Jan-20-03 Monday Rest

Jan-21-03 Tuesday 2 sets of 3 x 150m Walk back recovery 95 % effort 5 minutes between sets

Jan-22-03 Wednesday Speed work , bounds and drills

Jan-23-03 Thursday 3 x laps continuous 100m relays 100% effort ( watch temperature)

Jan-24-03 Friday Rest

Jan-25-03 Saturday Rest

Jan-26-03 Sunday 8 x 40m rolling starts 95% effort

8 Jan-27-03 Monday Rest

Jan-28-03 Tuesday 3 sets of 3 x 90m walk lap recovery

Jan-29-03 Wednesday Circuits, Bounds and Drills

Jan-30-03 Thursday 6 x 200m Parleufs

Jan-31-03 Friday Circuits

Feb-1-03 Saturday Rest

Feb-2-03 Sunday 3 sets of 4 x 30m Relay change over runs

9 Feb-3-03 Monday Suppleness work at home

Feb-4-03 Tuesday 3 sets of 3 x 150 (building up to 95%) Walk back recovery walk a lap between sets

Feb-5-03 Wednesday Circuits, Bounds and Drills

Feb-6-03 Thursday 3 sets of 60, 80, 100m Walk back recovery 90% walk lap between sets.

Feb-7-03 Friday rest

Feb-8-03 Saturday rest

Feb-9-03 Sunday 3 sets 40m, 50m, 60m at 100% Slow walk back recovery Laps rest between sets watch style and check warmth between sets

Phase2a
	Phase 2a
Week	Date	Day	Session
1	Dec-9-02	Monday	Rest
	Dec-10-02	Tuesday	3 sets of 3 x 90m walk lap recovery
	Dec-11-02	Wednesday	Circuits, Bounds and Drills
	Dec-12-02	Thursday	6 x 200m Parleufs
	Dec-13-02	Friday	Circuits
	Dec-14-02	Saturday	Rest
	Dec-15-02	Sunday	3 sets of 4 x 30m Drives 95%

2	Dec-16-02	Monday	Suppleness work at home
	Dec-17-02	Tuesday	3 sets of 3 x 150 (building up to 95%) Walk back recovery
	Dec-18-02	Wednesday	Circuits, Bounds and Drills
	Dec-19-02	Thursday	3 sets of 60, 80, 100m Walk back recovery 90% walk lap between sets.
	Dec-20-02	Friday	rest
	Dec-21-02	Saturday	rest
	Dec-22-02	Sunday	3 sets 40m, 50m, 60m at 100% Slow walk back recovery Laps rest between sets

3	Dec-23-02	Monday	Circuits at home
	Dec-24-02	Tuesday	Fast runs over 3 sets of 4 x 60m,
	Dec-25-02	Wednesday	Happy Xmas, Have a day off
	Dec-26-02	Thursday	4 sets of 3 x 40m rolling starts walk back recovery, jog lap between sets
	Dec-27-02	Friday	Rest
	Dec-28-02	Saturday	Mobility work at home
	Dec-29-02	Sunday	2 sets of Continuous Relay 2 laps of 4 runs average 100m @ 95% 5 to 6 minute recovery between sets

4	Dec-30-02	Monday	Rest
	Dec-31-02	Tuesday	2 sets of 3 x 200m Walk back recovery with 5 minute recovery between sets 90% effort
	Jan-1-03	Wednesday	Circuits, Bounds and Drills
	Jan-2-03	Thursday	2 sets 3 X 100m 80% effort 10 minutes between runs
	Jan-3-03	Friday	Rest
	Jan-4-03	Saturday	Mini Speed work at home
	Jan-5-03	Sunday	Hurdle Skip drills 4 x 6 hurdles, left side then right side 4 x 6 hurdles up and down 1 x 8 hurdles both legs 1 x 8 hurdles both legs, up and down.

5	Jan-6-03	Monday	Rest
	Jan-7-03	Tuesday	2 sets of 50, 150, 50, 150 Walk back recovery, walk lap recovery between sets
	Jan-8-03	Wednesday	Speed work , Bounds and Drills
	Jan-9-03	Thursday	3 x 3 x 90m Walk back recovery
	Jan-10-03	Friday	Rest
	Jan-11-03	Saturday	Suppleness at home 40 minute.
	Jan-12-03	Sunday	2 sets of 4 x 30m Walk back recovery @ 95+% effort Walk back recovery between efforts lap walk between sets

6	Jan-13-03	Monday	Rest
	Jan-14-03	Tuesday	2 x 200m Walk back recovery lap walk between sets 2 x 150m Walk back recovery between sets 2 x 100m between sets 95% effort
	Jan-15-03	Wednesday	Speed work , bounds and drills
	Jan-16-03	Thursday	3 x 3 x 60m Walk back recovery 100% walk lap between sets
	Jan-17-03	Friday	Rest
	Jan-18-03	Saturday	Rest
	Jan-19-03	Sunday	Starts weather permitting 2 sets of 4 x 30 to 40m straight concentrate on release and build up phases

7	Jan-20-03	Monday	Rest
	Jan-21-03	Tuesday	2 sets of 3 x 150m Walk back recovery 95 % effort 5 minutes between sets
	Jan-22-03	Wednesday	Speed work , bounds and drills
	Jan-23-03	Thursday	3 x laps continuous 100m relays 100% effort ( watch temperature)
	Jan-24-03	Friday	Rest
	Jan-25-03	Saturday	Rest
	Jan-26-03	Sunday	8 x 40m rolling starts 95% effort

8	Jan-27-03	Monday	Rest
	Jan-28-03	Tuesday	3 sets of 3 x 90m walk lap recovery
	Jan-29-03	Wednesday	Circuits, Bounds and Drills
	Jan-30-03	Thursday	6 x 200m Parleufs
	Jan-31-03	Friday	Circuits
	Feb-1-03	Saturday	Rest
	Feb-2-03	Sunday	3 sets of 4 x 30m Relay change over runs

9	Feb-3-03	Monday	Suppleness work at home
	Feb-4-03	Tuesday	3 sets of 3 x 150 (building up to 95%) Walk back recovery walk a lap between sets
	Feb-5-03	Wednesday	Circuits, Bounds and Drills
	Feb-6-03	Thursday	3 sets of 60, 80, 100m Walk back recovery 90% walk lap between sets.
	Feb-7-03	Friday	rest
	Feb-8-03	Saturday	rest
	Feb-9-03	Sunday	3 sets 40m, 50m, 60m at 100% Slow walk back recovery Laps rest between sets watch style and check warmth between sets

Phase3a
Phase 3a

Week Date Day Session

1 Feb-10-03 Monday Suppleness work at home

Feb-11-03 Tuesday 140m 150, 160,170,160,150,140m

Feb-12-03 Wednesday Speed work , Bounds and Drills

Feb-13-03 Thursday 2 sets of 4 x 50m & 6 x 20m starts Jog back recovery

Feb-14-03 Friday Rest

Feb-15-03 Saturday Race

Feb-16-03 Sunday Race

2 Feb-17-03 Monday Suppleness work at home

Feb-18-03 Tuesday 3 sets of 3 x 60m Relay change over runs 5 minutes recovery

Feb-19-03 Wednesday Speed work , Bounds and Drills

Feb-20-03 Thursday 3 sets of 4 x 30m Starts Walk back recovery 5 minute recovery

Feb-21-03 Friday Rest

Feb-22-03 Saturday Rest

Feb-23-03 Sunday Floating runs of 4 sets of 4 x 40m, Walk back recovery 5 minutes between sets

3 Feb-24-03 Monday Suppleness work at home

Feb-25-03 Tuesday 80m 90, 100,110,100,90,80m

Feb-26-03 Wednesday Speed work , Bounds and Drills

Feb-27-03 Thursday 2 sets of 6 x 40m rolling start of 15m Jog back recovery

Feb-28-03 Friday Rest

Mar-1-03 Saturday Stretch and suppleness work 1 hour at home

Mar-2-03 Sunday Race

4 Mar-3-03 Monday Rest

Mar-4-03 Tuesday 1 set of 4 x 100m Walk back recovery 5 minute recovery followed by 1 set of 6 x 60m Walk back recovery.

Mar-5-03 Wednesday Suppleness/relaxation drills at home 30 minute

Mar-6-03 Thursday 6 x 50 Walk back recovery walk lap maximum effort 8 x 30 starts Power starts

Mar-7-03 Friday Rest

Mar-8-03 Saturday Rest

Mar-9-03 Sunday 3 x 30m time trials rolling 15m lead ups

Phase3a
	Phase 3a
Week	Date	Day	Session
1	Feb-10-03	Monday	Suppleness work at home
	Feb-11-03	Tuesday	140m 150, 160,170,160,150,140m
	Feb-12-03	Wednesday	Speed work , Bounds and Drills
	Feb-13-03	Thursday	2 sets of 4 x 50m & 6 x 20m starts Jog back recovery
	Feb-14-03	Friday	Rest
	Feb-15-03	Saturday	Race
	Feb-16-03	Sunday	Race

2	Feb-17-03	Monday	Suppleness work at home
	Feb-18-03	Tuesday	3 sets of 3 x 60m Relay change over runs 5 minutes recovery
	Feb-19-03	Wednesday	Speed work , Bounds and Drills
	Feb-20-03	Thursday	3 sets of 4 x 30m Starts Walk back recovery 5 minute recovery
	Feb-21-03	Friday	Rest
	Feb-22-03	Saturday	Rest
	Feb-23-03	Sunday	Floating runs of 4 sets of 4 x 40m, Walk back recovery 5 minutes between sets

3	Feb-24-03	Monday	Suppleness work at home
	Feb-25-03	Tuesday	80m 90, 100,110,100,90,80m
	Feb-26-03	Wednesday	Speed work , Bounds and Drills
	Feb-27-03	Thursday	2 sets of 6 x 40m rolling start of 15m Jog back recovery
	Feb-28-03	Friday	Rest
	Mar-1-03	Saturday	Stretch and suppleness work 1 hour at home
	Mar-2-03	Sunday	Race

4	Mar-3-03	Monday	Rest
	Mar-4-03	Tuesday	1 set of 4 x 100m Walk back recovery 5 minute recovery followed by 1 set of 6 x 60m Walk back recovery.
	Mar-5-03	Wednesday	Suppleness/relaxation drills at home 30 minute
	Mar-6-03	Thursday	6 x 50 Walk back recovery walk lap maximum effort 8 x 30 starts Power starts
	Mar-7-03	Friday	Rest
	Mar-8-03	Saturday	Rest
	Mar-9-03	Sunday	3 x 30m time trials rolling 15m lead ups

Phase1b
Phase 1b

Week Date Day Session

1 Mar-10-03 Monday 2 to 3 miles 95%

Mar-11-03 Tuesday 6 x 200m parleufs

Mar-12-03 Wednesday Rest

Mar-13-03 Thursday 40,50,60,70,80 x 2 all jog back recovery walk lap between sets

Mar-14-03 Friday Circuits

Mar-15-03 Saturday Rest

Mar-16-03 Sunday Steady runs over 12 X 100m

2 Mar-17-03 Monday Rest

Mar-18-03 Tuesday 4 x 300m with walk 100m recovery

Mar-19-03 Wednesday Circuits, Bounds and Drills

Mar-20-03 Thursday 4 sets of 4 x 60 m 80% Walk back recovery 5 minute

Mar-21-03 Friday Circuits

Mar-22-03 Saturday Rest

Mar-23-03 Sunday Pyramid (200m, 150m, 100m) x 2 Walk back recovery and 10 minutes between sets at 400m pace.

3 Mar-24-03 Monday Rest

Mar-25-03 Tuesday 6 X 200m parluef straight of jog across recovery

Mar-26-03 Wednesday Circuits, Bounds and Drills

Mar-27-03 Thursday 4 x 400m differentials relays ( 100m 95% 200 75% 100m 95%) 5 to 6 minute between runs

Mar-28-03 Friday Rest

Mar-29-03 Saturday Mobility work at home 30 minute

Mar-30-03 Sunday Fast runs 95% 2 sets of 3 x 120m Walk back recovery 10 minute

4 Mar-31-03 Monday Rest

Apr-1-03 Tuesday 3 sets of 50,60,70,80 recovery of heart rate of < 20 beats per 10 sec

Apr-2-03 Wednesday Rest

Apr-3-03 Thursday Harness work, over 50m- 6 reps

Apr-4-03 Friday Rest

Apr-5-03 Saturday Rest

Apr-6-03 Sunday 2 sets of 2 x 90m turn around 90% effort, 8 to 10 minute recovery between sets

5 Apr-7-03 Monday Rest

Apr-8-03 Tuesday 3 sets of 4 x 60m turn around 90% effort, 10 to 12 minute recovery between sets

Apr-9-03 Wednesday Circuits, Bounds and Drills

Apr-10-03 Thursday 300m parleufs x 3 @100%

Apr-11-03 Friday Rest

Apr-12-03 Saturday Mini home circuit

Apr-13-03 Sunday Tri group sprints 80% effort Walk back recovery 3 x 4 (60m to 120m)

6 Apr-14-03 Monday Rest

Apr-15-03 Tuesday 3 sets of up/down pyramid over 30, 40, 50, 60 at 95%

Apr-16-03 Wednesday Rest

Apr-17-03 Thursday 3 sets of 3 x 200m relay runs (400 pace) 5 minutes between sets.

Apr-18-03 Friday Circuits, Bounds and Drills

Apr-19-03 Saturday Rest

Apr-20-03 Sunday 3 x 4 x 50 Turn about runs 30 seconds between walk lap recovery

Phase1b
	Phase 1b
Week	Date	Day	Session
1	Mar-10-03	Monday	2 to 3 miles 95%
	Mar-11-03	Tuesday	6 x 200m parleufs
	Mar-12-03	Wednesday	Rest
	Mar-13-03	Thursday	40,50,60,70,80 x 2 all jog back recovery walk lap between sets
	Mar-14-03	Friday	Circuits
	Mar-15-03	Saturday	Rest
	Mar-16-03	Sunday	Steady runs over 12 X 100m

2	Mar-17-03	Monday	Rest
	Mar-18-03	Tuesday	4 x 300m with walk 100m recovery
	Mar-19-03	Wednesday	Circuits, Bounds and Drills
	Mar-20-03	Thursday	4 sets of 4 x 60 m 80% Walk back recovery 5 minute
	Mar-21-03	Friday	Circuits
	Mar-22-03	Saturday	Rest
	Mar-23-03	Sunday	Pyramid (200m, 150m, 100m) x 2 Walk back recovery and 10 minutes between sets at 400m pace.

3	Mar-24-03	Monday	Rest
	Mar-25-03	Tuesday	6 X 200m parluef straight of jog across recovery
	Mar-26-03	Wednesday	Circuits, Bounds and Drills
	Mar-27-03	Thursday	4 x 400m differentials relays ( 100m 95% 200 75% 100m 95%) 5 to 6 minute between runs
	Mar-28-03	Friday	Rest
	Mar-29-03	Saturday	Mobility work at home 30 minute
	Mar-30-03	Sunday	Fast runs 95% 2 sets of 3 x 120m Walk back recovery 10 minute

4	Mar-31-03	Monday	Rest
	Apr-1-03	Tuesday	3 sets of 50,60,70,80 recovery of heart rate of < 20 beats per 10 sec
	Apr-2-03	Wednesday	Rest
	Apr-3-03	Thursday	Harness work, over 50m- 6 reps
	Apr-4-03	Friday	Rest
	Apr-5-03	Saturday	Rest
	Apr-6-03	Sunday	2 sets of 2 x 90m turn around 90% effort, 8 to 10 minute recovery between sets

5	Apr-7-03	Monday	Rest
	Apr-8-03	Tuesday	3 sets of 4 x 60m turn around 90% effort, 10 to 12 minute recovery between sets
	Apr-9-03	Wednesday	Circuits, Bounds and Drills
	Apr-10-03	Thursday	300m parleufs x 3 @100%
	Apr-11-03	Friday	Rest
	Apr-12-03	Saturday	Mini home circuit
	Apr-13-03	Sunday	Tri group sprints 80% effort Walk back recovery 3 x 4 (60m to 120m)

6	Apr-14-03	Monday	Rest
	Apr-15-03	Tuesday	3 sets of up/down pyramid over 30, 40, 50, 60 at 95%
	Apr-16-03	Wednesday	Rest
	Apr-17-03	Thursday	3 sets of 3 x 200m relay runs (400 pace) 5 minutes between sets.
	Apr-18-03	Friday	Circuits, Bounds and Drills
	Apr-19-03	Saturday	Rest
	Apr-20-03	Sunday	3 x 4 x 50 Turn about runs 30 seconds between walk lap recovery

Phase2b
Phase 2b

Week Date Day Session

1 Apr-21-03 Monday Rest

Apr-22-03 Tuesday 3 sets of 3 x 90m walk lap recovery

Apr-23-03 Wednesday Circuits, Bounds and Drills

Apr-24-03 Thursday 6 x 200m Parleufs

Apr-25-03 Friday Circuits

Apr-26-03 Saturday Rest

Apr-27-03 Sunday 3 sets of 4 x 30m Drives 95%

2 Apr-28-03 Monday Suppleness work at home

Apr-29-03 Tuesday 2 sets of 3 x 150 (@ 95%) Walk back recovery walk a lap between sets

Apr-30-03 Wednesday Circuits, Bounds and Drills

May-1-03 Thursday 3 sets of 70, 80, 90m Walk back recovery 95% walk lap between sets.

May-2-03 Friday rest

May-3-03 Saturday rest

May-4-03 Sunday 3 sets 40m, 50m, 60m at 100% Slow walk back recovery Laps rest between sets

3 May-5-03 Monday Circuits at home

May-6-03 Tuesday Fast runs over 3 sets of 4 x 60m, Walk back recovery with 5 between sets

May-7-03 Wednesday Circuits, Bounds and Drills

May-8-03 Thursday 4 sets of 3 x 40m rolling starts walk back recovery, jog lap between sets

May-9-03 Friday Rest

May-10-03 Saturday Mobility work at home

May-11-03 Sunday 2 sets of Continuous Relay 2 laps of 4 runs average 100m @ 95% 5 to 6 minute recovery between sets

4 May-12-03 Monday Rest

May-13-03 Tuesday 2 sets of 3 x 200m Walk back recovery with 5 minute recovery between sets 90% effort

May-14-03 Wednesday Circuits, Bounds and Drills

May-15-03 Thursday 2 sets 3 X 100m 80% effort 10 minutes between runs

May-16-03 Friday Rest

May-17-03 Saturday Mini Speed work at home

May-18-03 Sunday Hurdle Skip drills 4 x 6 hurdles, left side then right side 4 x 6 hurdles up and down, 1 x 8 hurdles both legs, 1 x 8 hurdles both legs, up and down.

Phase2b
	Phase 2b
Week	Date	Day	Session
1	Apr-21-03	Monday	Rest
	Apr-22-03	Tuesday	3 sets of 3 x 90m walk lap recovery
	Apr-23-03	Wednesday	Circuits, Bounds and Drills
	Apr-24-03	Thursday	6 x 200m Parleufs
	Apr-25-03	Friday	Circuits
	Apr-26-03	Saturday	Rest
	Apr-27-03	Sunday	3 sets of 4 x 30m Drives 95%

2	Apr-28-03	Monday	Suppleness work at home
	Apr-29-03	Tuesday	2 sets of 3 x 150 (@ 95%) Walk back recovery walk a lap between sets
	Apr-30-03	Wednesday	Circuits, Bounds and Drills
	May-1-03	Thursday	3 sets of 70, 80, 90m Walk back recovery 95% walk lap between sets.
	May-2-03	Friday	rest
	May-3-03	Saturday	rest
	May-4-03	Sunday	3 sets 40m, 50m, 60m at 100% Slow walk back recovery Laps rest between sets

3	May-5-03	Monday	Circuits at home
	May-6-03	Tuesday	Fast runs over 3 sets of 4 x 60m, Walk back recovery with 5 between sets
	May-7-03	Wednesday	Circuits, Bounds and Drills
	May-8-03	Thursday	4 sets of 3 x 40m rolling starts walk back recovery, jog lap between sets
	May-9-03	Friday	Rest
	May-10-03	Saturday	Mobility work at home
	May-11-03	Sunday	2 sets of Continuous Relay 2 laps of 4 runs average 100m @ 95% 5 to 6 minute recovery between sets

4	May-12-03	Monday	Rest
	May-13-03	Tuesday	2 sets of 3 x 200m Walk back recovery with 5 minute recovery between sets 90% effort
	May-14-03	Wednesday	Circuits, Bounds and Drills
	May-15-03	Thursday	2 sets 3 X 100m 80% effort 10 minutes between runs
	May-16-03	Friday	Rest
	May-17-03	Saturday	Mini Speed work at home
	May-18-03	Sunday	Hurdle Skip drills 4 x 6 hurdles, left side then right side 4 x 6 hurdles up and down, 1 x 8 hurdles both legs, 1 x 8 hurdles both legs, up and down.

Phase3b
Phase 3b

Week Date Day Session

1 May-19-03 Monday Rest

May-20-03 Tuesday 2 x 200m Walk back recovery lap walk between sets 2 x 150m Walk back recovery between sets 2 x 100m between sets 95% effort

May-21-03 Wednesday Speed work , bounds and drills

May-22-03 Thursday 3 x 3 x 60m Walk back recovery 100% walk lap between sets

May-23-03 Friday Rest

May-24-03 Saturday Rest

May-25-03 Sunday Starts weather permitting 2 sets of 4 x 30 to 40m straight

2 May-26-03 Monday Suppleness work at home

May-27-03 Tuesday 140m 150, 160,170,160,150,140m

May-28-03 Wednesday Speed work , Bounds and Drills

May-29-03 Thursday 2 sets of 4 x 50m & 6 x 20m starts Jog back recovery

May-30-03 Friday rest

May-31-03 Saturday rest

Jun-1-03 Sunday Race

3 Jun-2-03 Monday Suppleness work at home

Jun-3-03 Tuesday 3 sets of 3 x 60m build ups Walk back recovery 5 minutes recovery

Jun-4-03 Wednesday Speed work , Bounds and Drills

Jun-5-03 Thursday 3 sets of 4 x 30m Starts Walk back recovery 5 minute recovery

Jun-6-03 Friday Rest

Jun-7-03 Saturday Rest

Jun-8-03 Sunday Floating runs of 4 sets of 4 x 40m, @100% Walk back recovery 5 minutes between sets

4 Jun-9-03 Monday Suppleness work at home

Jun-10-03 Tuesday 80m 90, 100,110,100,90,80m

Jun-11-03 Wednesday Speed work , Bounds and Drills

Jun-12-03 Thursday 2 sets of 6 x 40m Relay change over runs

Jun-13-03 Friday Rest

Jun-14-03 Saturday Rest

Jun-15-03 Sunday Birmingham

5 Jun-16-03 Monday Suppleness work at home

Jun-17-03 Tuesday 3 x 3 sets of 50m @95%+ wbr lbs

Jun-18-03 Wednesday Speed work , Bounds and Drills

Jun-19-03 Thursday 2 sets of 4 x 50m & 6 x 20m starts Jog back recovery

Jun-20-03 Friday Rest

Jun-21-03 Saturday Rest

Jun-22-03 Sunday Race

6 Jun-23-03 Monday Rest

Jun-24-03 Tuesday 1 set of 4 x 100m Walk back recovery 5 minute recovery followed by 1 set of 6 x 60m Walk back recovery.

Jun-25-03 Wednesday Suppleness/relaxation drills at home 30 minute

Jun-26-03 Thursday 6 x 50 Walk back recovery walk lap maximum effort 8 x 30 starts Power starts

Jun-27-03 Friday Rest

Jun-28-03 Saturday Rest

Jun-29-03 Sunday 3 x 30m time trials rolling 15m lead ups

Phase3b
	Phase 3b
Week	Date	Day	Session
1	May-19-03	Monday	Rest
	May-20-03	Tuesday	2 x 200m Walk back recovery lap walk between sets 2 x 150m Walk back recovery between sets 2 x 100m between sets 95% effort
	May-21-03	Wednesday	Speed work , bounds and drills
	May-22-03	Thursday	3 x 3 x 60m Walk back recovery 100% walk lap between sets
	May-23-03	Friday	Rest
	May-24-03	Saturday	Rest
	May-25-03	Sunday	Starts weather permitting 2 sets of 4 x 30 to 40m straight

2	May-26-03	Monday	Suppleness work at home
	May-27-03	Tuesday	140m 150, 160,170,160,150,140m
	May-28-03	Wednesday	Speed work , Bounds and Drills
	May-29-03	Thursday	2 sets of 4 x 50m & 6 x 20m starts Jog back recovery
	May-30-03	Friday	rest
	May-31-03	Saturday	rest
	Jun-1-03	Sunday	Race

3	Jun-2-03	Monday	Suppleness work at home
	Jun-3-03	Tuesday	3 sets of 3 x 60m build ups Walk back recovery 5 minutes recovery
	Jun-4-03	Wednesday	Speed work , Bounds and Drills
	Jun-5-03	Thursday	3 sets of 4 x 30m Starts Walk back recovery 5 minute recovery
	Jun-6-03	Friday	Rest
	Jun-7-03	Saturday	Rest
	Jun-8-03	Sunday	Floating runs of 4 sets of 4 x 40m, @100% Walk back recovery 5 minutes between sets

4	Jun-9-03	Monday	Suppleness work at home
	Jun-10-03	Tuesday	80m 90, 100,110,100,90,80m
	Jun-11-03	Wednesday	Speed work , Bounds and Drills
	Jun-12-03	Thursday	2 sets of 6 x 40m Relay change over runs
	Jun-13-03	Friday	Rest
	Jun-14-03	Saturday	Rest
	Jun-15-03	Sunday	Birmingham

5	Jun-16-03	Monday	Suppleness work at home
	Jun-17-03	Tuesday	3 x 3 sets of 50m @95%+ wbr lbs
	Jun-18-03	Wednesday	Speed work , Bounds and Drills
	Jun-19-03	Thursday	2 sets of 4 x 50m & 6 x 20m starts Jog back recovery
	Jun-20-03	Friday	Rest
	Jun-21-03	Saturday	Rest
	Jun-22-03	Sunday	Race

6	Jun-23-03	Monday	Rest
	Jun-24-03	Tuesday	1 set of 4 x 100m Walk back recovery 5 minute recovery followed by 1 set of 6 x 60m Walk back recovery.
	Jun-25-03	Wednesday	Suppleness/relaxation drills at home 30 minute
	Jun-26-03	Thursday	6 x 50 Walk back recovery walk lap maximum effort 8 x 30 starts Power starts
	Jun-27-03	Friday	Rest
	Jun-28-03	Saturday	Rest
	Jun-29-03	Sunday	3 x 30m time trials rolling 15m lead ups

Phase4
Phase 4

Week Date Day Session

1 Jun-30-03 Monday Rest

Jul-1-03 Tuesday 6 X 200m parluef straight of jog across recovery

Jul-2-03 Wednesday Circuits, Bounds and Drills

Jul-3-03 Thursday 4 x 400m differentials relays ( 100m 95% 200 75% 100m 95%) 5 to 6 minute between runs

Jul-4-03 Friday Rest

Jul-5-03 Saturday Mobility work at home 30 minute

Jul-6-03 Sunday Fast runs 95% 2 sets of 3 x 120m Walk back recovery 10 minute

2 Jul-7-03 Monday 2 to 3 miles 95%

Jul-8-03 Tuesday 3 x 200m parleufs @100%

Jul-9-03 Wednesday Rest

Jul-10-03 Thursday 40,50,60,70,80 x 2 sets all jog back recovery walk lap between sets

Jul-11-03 Friday Circuits

Jul-12-03 Saturday Rest

Jul-13-03 Sunday Steady runs over 12 X 100m @90% walk back recovery

Phase4
	Phase 4
Week	Date	Day	Session
1	Jun-30-03	Monday	Rest
	Jul-1-03	Tuesday	6 X 200m parluef straight of jog across recovery
	Jul-2-03	Wednesday	Circuits, Bounds and Drills
	Jul-3-03	Thursday	4 x 400m differentials relays ( 100m 95% 200 75% 100m 95%) 5 to 6 minute between runs
	Jul-4-03	Friday	Rest
	Jul-5-03	Saturday	Mobility work at home 30 minute
	Jul-6-03	Sunday	Fast runs 95% 2 sets of 3 x 120m Walk back recovery 10 minute

2	Jul-7-03	Monday	2 to 3 miles 95%
	Jul-8-03	Tuesday	3 x 200m parleufs @100%
	Jul-9-03	Wednesday	Rest
	Jul-10-03	Thursday	40,50,60,70,80 x 2 sets all jog back recovery walk lap between sets
	Jul-11-03	Friday	Circuits
	Jul-12-03	Saturday	Rest
	Jul-13-03	Sunday	Steady runs over 12 X 100m @90% walk back recovery

Phase5
Phase 5

Week Date Day Session

1 Jul-14-03 Monday Suppleness work at home

Jul-15-03 Tuesday 3 sets of 3 x 60m build ups Walk back recovery 5 minutes recovery

Jul-16-03 Wednesday Speed work , Bounds and Drills

Jul-17-03 Thursday 3 sets of 4 x 30m Starts Walk back recovery 5 minute recovery

Jul-18-03 Friday Rest

Jul-19-03 Saturday Rest

Jul-20-03 Sunday Floating runs of 4 sets of 4 x 40m, @100% Walk back recovery 5 minutes between sets

2 Jul-21-03 Monday Suppleness work at home

Jul-22-03 Tuesday 2 sets of 80m Relay change over runs

Jul-23-03 Wednesday Speed work , Bounds and Drills

Jul-24-03 Thursday 2 sets of 4 x 50m & 6 x 20m starts Jog back recovery

Jul-25-03 Friday Rest

Jul-26-03 Saturday Stretch and suppleness work 1 hour at home

Jul-27-03 Sunday Northern League

3 Jul-28-03 Monday Suppleness work at home

Jul-29-03 Tuesday 3 sets of 3 x 60m build ups Walk back recovery 5 minutes recovery

Jul-30-03 Wednesday Speed work , Bounds and Drills

Jul-31-03 Thursday 3 sets of 4 x 30m Starts Walk back recovery 5 minute recovery

Aug-1-03 Friday Rest

Aug-2-03 Saturday Rest

Aug-3-03 Sunday 3 x 30m time trials rolling 15m lead ups

4 Aug-4-03 Monday Suppleness work at home

Aug-5-03 Tuesday 120, 130, 140, 150, 140, 130, 120 @90% wbr

Aug-6-03 Wednesday Speed work , Bounds and Drills

Aug-7-03 Thursday 2 sets of 4 x 50m & 6 x 20m starts Jog back recovery

Aug-8-03 Friday Travel and acclimatisation

Aug-9-03 Saturday Championships

Aug-10-03 Sunday Championships

5 Aug-11-03 Monday Suppleness work

Aug-12-03 Tuesday 3 sets of 4 x 40m rolling sprints Walk back recovery 5 minutes recovery between sets

Aug-13-03 Wednesday Speed work , Bounds and Drills

Aug-14-03 Thursday 2 sets of 6 x 30m Starts Walk back recovery 5 minute recovery

Aug-15-03 Friday Rest

Aug-16-03 Saturday Rest

Aug-17-03 Sunday race

6 Aug-18-03 Monday Suppleness work at home

Aug-19-03 Tuesday 2 sets of 40m turn about runs

Aug-20-03 Wednesday Speed work , Bounds and Drills

Aug-21-03 Thursday 2 sets of 4 x 50m & 6 x 20m starts Jog back recovery

Aug-22-03 Friday Rest

Aug-23-03 Saturday Stretch and suppleness work 1 hour at home

Aug-24-03 Sunday Race

7 Aug-25-03 Monday Suppleness work at home

Aug-26-03 Tuesday 3 sets of 3 x 60m build ups Walk back recovery 5 minutes recovery

Aug-27-03 Wednesday Speed work , Bounds and Drills

Aug-28-03 Thursday 3 sets of 4 x 30m Starts Walk back recovery 5 minute recovery

Aug-29-03 Friday Rest

Aug-30-03 Saturday Rest

Aug-31-03 Sunday 3 x 30m time trials rolling 15m lead ups

8 Sep-1-03 Monday Rest

Sep-2-03 Tuesday 1 set of 4 x 100m Walk back recovery 5 minute recovery followed by 1 set of 6 x 60m Walk back recovery.

Sep-3-03 Wednesday Suppleness/relaxation drills at home 30 minute

Sep-4-03 Thursday 6 x 50 Walk back recovery walk lap maximum effort 8 x 30 starts Power starts

Sep-5-03 Friday Rest

Sep-6-03 Saturday Rest

Sep-7-03 Sunday Race

Phase5
	Phase 5
Week	Date	Day	Session
1	Jul-14-03	Monday	Suppleness work at home
	Jul-15-03	Tuesday	3 sets of 3 x 60m build ups Walk back recovery 5 minutes recovery
	Jul-16-03	Wednesday	Speed work , Bounds and Drills
	Jul-17-03	Thursday	3 sets of 4 x 30m Starts Walk back recovery 5 minute recovery
	Jul-18-03	Friday	Rest
	Jul-19-03	Saturday	Rest
	Jul-20-03	Sunday	Floating runs of 4 sets of 4 x 40m, @100% Walk back recovery 5 minutes between sets

2	Jul-21-03	Monday	Suppleness work at home
	Jul-22-03	Tuesday	2 sets of 80m Relay change over runs
	Jul-23-03	Wednesday	Speed work , Bounds and Drills
	Jul-24-03	Thursday	2 sets of 4 x 50m & 6 x 20m starts Jog back recovery
	Jul-25-03	Friday	Rest
	Jul-26-03	Saturday	Stretch and suppleness work 1 hour at home
	Jul-27-03	Sunday	Northern League

3	Jul-28-03	Monday	Suppleness work at home
	Jul-29-03	Tuesday	3 sets of 3 x 60m build ups Walk back recovery 5 minutes recovery
	Jul-30-03	Wednesday	Speed work , Bounds and Drills
	Jul-31-03	Thursday	3 sets of 4 x 30m Starts Walk back recovery 5 minute recovery
	Aug-1-03	Friday	Rest
	Aug-2-03	Saturday	Rest
	Aug-3-03	Sunday	3 x 30m time trials rolling 15m lead ups

4	Aug-4-03	Monday	Suppleness work at home
	Aug-5-03	Tuesday	120, 130, 140, 150, 140, 130, 120 @90% wbr
	Aug-6-03	Wednesday	Speed work , Bounds and Drills
	Aug-7-03	Thursday	2 sets of 4 x 50m & 6 x 20m starts Jog back recovery
	Aug-8-03	Friday	Travel and acclimatisation
	Aug-9-03	Saturday	Championships
	Aug-10-03	Sunday	Championships

5	Aug-11-03	Monday	Suppleness work
	Aug-12-03	Tuesday	3 sets of 4 x 40m rolling sprints Walk back recovery 5 minutes recovery between sets
	Aug-13-03	Wednesday	Speed work , Bounds and Drills
	Aug-14-03	Thursday	2 sets of 6 x 30m Starts Walk back recovery 5 minute recovery
	Aug-15-03	Friday	Rest
	Aug-16-03	Saturday	Rest
	Aug-17-03	Sunday	race

6	Aug-18-03	Monday	Suppleness work at home
	Aug-19-03	Tuesday	2 sets of 40m turn about runs
	Aug-20-03	Wednesday	Speed work , Bounds and Drills
	Aug-21-03	Thursday	2 sets of 4 x 50m & 6 x 20m starts Jog back recovery
	Aug-22-03	Friday	Rest
	Aug-23-03	Saturday	Stretch and suppleness work 1 hour at home
	Aug-24-03	Sunday	Race

7	Aug-25-03	Monday	Suppleness work at home
	Aug-26-03	Tuesday	3 sets of 3 x 60m build ups Walk back recovery 5 minutes recovery
	Aug-27-03	Wednesday	Speed work , Bounds and Drills
	Aug-28-03	Thursday	3 sets of 4 x 30m Starts Walk back recovery 5 minute recovery
	Aug-29-03	Friday	Rest
	Aug-30-03	Saturday	Rest
	Aug-31-03	Sunday	3 x 30m time trials rolling 15m lead ups

8	Sep-1-03	Monday	Rest
	Sep-2-03	Tuesday	1 set of 4 x 100m Walk back recovery 5 minute recovery followed by 1 set of 6 x 60m Walk back recovery.
	Sep-3-03	Wednesday	Suppleness/relaxation drills at home 30 minute
	Sep-4-03	Thursday	6 x 50 Walk back recovery walk lap maximum effort 8 x 30 starts Power starts
	Sep-5-03	Friday	Rest
	Sep-6-03	Saturday	Rest
	Sep-7-03	Sunday	Race

Phase6
Phase 6

Week Date Day Session

1 Sep-8-03 Monday Circuits at home

Sep-9-03 Tuesday 2 sets of 50, 150, 50, 150 Walk back recovery with 5 minutes between sets

Sep-10-03 Wednesday Circuits, Bounds and Drills

Sep-11-03 Thursday 4 sets of 3 x 40m walk back recovery, rolling starts

Sep-12-03 Friday Rest

Sep-13-03 Saturday Mobility work at home

Sep-14-03 Sunday 2 sets of continuous Relay 2 laps of 4 runs average 100m 5 to 6 minute recovery between set

2 Sep-15-03 Monday Rest

Sep-16-03 Tuesday 2 sets of 3 x 200m Walk back recovery with 5 minute recovery between sets 90%

Sep-17-03 Wednesday Circuits, Bounds and Drills

Sep-18-03 Thursday 2 sets 3 X 100m 80% effort 10 minutes between runs

Sep-19-03 Friday Rest

Sep-20-03 Saturday Mini Speed work at home

Sep-21-03 Sunday Hurdle Skip drills 4 x 6 hurdles, left side then right side 4 x 6 hurdles up and down 1 x 8 hurdles both legs 1 x 8 hurdles both legs, up and down.

FREE Time try other events for 2 weeks (holidays)

THEORY AND PLANNING OF TRAINING SCHEDULES

It is essential to give the best possible preparation for competition and in return athletes should train hard and be loyal to the coach. To achieve this it is necessary to have a well planned and detailed programme.

PLANNING THEORY

In the mid 60's a number of professors in Russia and East Germany developed the formal training system called "Periodisation". Periodisation divides the athletic year up into phases.

A periodised year need not just cover 12 months but may last over 16 months, but should not be less than 12 months

Sep	Oct	Nov	Dec	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep
Preparation							Competition
I				II		III		IV	V		VI	I



DOUBLE PERIODISED YEAR

Used for athletes competing in both winter and summer, e.g. indoor competition and summer competition.

Sep	Oct	Nov	Dec	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep
Preparation				Competition		Preparation		Competition
I		II		III		I	II	III	IV	V	VI	I

UNITS OF WORK

Mobility Aerobic Strength

Strength Endurance Sprint Drills Relaxation Sprints

Sprint Racing Practice Competitions (High/Low Level) Starting Practice

Rest (Between days) Recovery (Between Sets)

PHASE I - 4 MONTHS DURATION	PHASE II - 2-2.5 MONTHS DURATION	PHASE III - 2 MONTHS DURATION

Aerobic or Preparation Phase	Anaerobic or Build up Phase	Early Competition Phase
The longest and most important phase.	Hardest working phase.	Start of the competitive part of year.

Aim	Aim	Aim
To increase ability to accept high intensity training, general conditioning.	To bring together all the component parts of the training, making use of the increased strength and mobility and endurance, driving, striding.	To develop and stabilise performances, to develop competitive "spirit". Specific strength and condition for event.

Achieved by	Achieved by	Achieved by
Quantity loading.	Reduction in general fitness training.	Increased competition.
Gradual increase in intensity.	Increase intensity of event training.	Reduced general and special training.
Working at endurance, for end of event.	Increase competition.	Maintaining mobility, speed, strength.
	Work on technique.
Extras	Extras	Extras
Speed and technique work, general co-ordination, balance, rhythm, lightness.	Still maintain mobility	Continue strength training to enable ability to meet increased competition. Co-ordination of whole event. Specific mobility, 10m splits.


PHASE IV 3-4 WEEKS DURATION	PHASE V - 6 WEEK DURATION	PHASE VI - 3-4 WEEKS DURATION

Rejuvenation Phase	Main Competition Phase	Transition Phase


Aim	Aim	Aim
To reduce competition stress. Develop advance technique. 10m splits analysis.	To compete in high level competition e.g. European Games.	Active recovery and rest.

Achieved by	Achieved by	Achieved by
Reduce top level competition	Increase in high level competition.	Break from formal training.
.Increase lower level competition.	Selective matches.	Try different events.
Reintroduce some basic training.	Stop basic training work on speed, strength, and mobility.

	Extras	Extras
	Don't forget the mental approach - psychological effects.	Time for holidays and rest.

MICRO AND MACRO CYCLES

Having split the year into phases these can then be divided into smaller cycles of work.

Micro cycle

A small period of time covered by a number of training units which can be repeated a number of times. Such a period may be 7-14 days. Sufficient rest between training sessions to enable adequate recovery to occur. Regular training intensity - high-low-high. Adequate recovery between units. Units repeated when coach feels necessary. Active recovery if athletes not at school.

Macro cycle

A period of time covered by a number of micro-cycles e.g. (4) micro-cycles are one macro (4) maybe any number chosen by the coach. It is also permissible to consider units of work as micro-cycles as well as specific number of days of training.

Meso cycle

Alternative use of micro cycles in a specific macro cycle

WORK CONTENT PERCENTAGES

According to Osolin and Markov the following are suggested percentages of General (G) Special (S) and Competitive Specific (C) work for sprinter in the phases of yearly training schedule.

	Beginners			Developing			Experienced

	15-17			17-18			18+
Phase	G	S	C	G	S	C	G	S	C
I	60	20	20	50	25	25	25	55	20
II	50	25	25	40	25	35	15	60	25
III	50	20	30	25	25	50	10	55	35
IV	50	25	25	45	30	25	25	55	20
V	50	20	30	15	25	60	10	60	30
IV	70	20	10	75	15	10	80	10	10

	Phase 6
Week	Date	Day	Session
1	Sep-8-03	Monday	Circuits at home
	Sep-9-03	Tuesday	2 sets of 50, 150, 50, 150 Walk back recovery with 5 minutes between sets
	Sep-10-03	Wednesday	Circuits, Bounds and Drills
	Sep-11-03	Thursday	4 sets of 3 x 40m walk back recovery, rolling starts
	Sep-12-03	Friday	Rest
	Sep-13-03	Saturday	Mobility work at home
	Sep-14-03	Sunday	2 sets of continuous Relay 2 laps of 4 runs average 100m 5 to 6 minute recovery between set

2	Sep-15-03	Monday	Rest
	Sep-16-03	Tuesday	2 sets of 3 x 200m Walk back recovery with 5 minute recovery between sets 90%
	Sep-17-03	Wednesday	Circuits, Bounds and Drills
	Sep-18-03	Thursday	2 sets 3 X 100m 80% effort 10 minutes between runs
	Sep-19-03	Friday	Rest
	Sep-20-03	Saturday	Mini Speed work at home
	Sep-21-03	Sunday	Hurdle Skip drills 4 x 6 hurdles, left side then right side 4 x 6 hurdles up and down 1 x 8 hurdles both legs 1 x 8 hurdles both legs, up and down.


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