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

Phase1a

	Phase 1a
Week	Date	Day	Session
1	22/Sep/2003	Monday	Rest
	23/Sep/2003	Tuesday	4 x 200m relays
	24/Sep/2003	Wednesday	Rest
	25/Sep/2003	Thursday	12 minute run
	26/Sep/2003	Friday	Circuits, Bounds and Drills
	27/Sep/2003	Saturday	Rest
	28/Sep/2003	Sunday	Pyramid (400m, 300m, 200m) x 2 Walk back recovery 10 minute between sets
2	29/Sep/2003	Monday	2 to 3 miles 95%
	30/Sep/2003	Tuesday	6 x 200m parleufs
	01/Oct/2003	Wednesday	Rest
	02/Oct/2003	Thursday	40,50,60,70,80 x 2 all jog back recovery walk lap between sets
	03/Oct/2003	Friday	Circuits
	04/Oct/2003	Saturday	Rest
	05/Oct/2003	Sunday	Steady runs over 12 X 100m
3	06/Oct/2003	Monday	Rest
	07/Oct/2003	Tuesday	4 x 300m with walk 100m recovery
	08/Oct/2003	Wednesday	Rest
	09/Oct/2003	Thursday	4 sets of 4 x 60 m 80% Walk back recovery 5 minute
	10/Oct/2003	Friday	Circuits
	11/Oct/2003	Saturday	Rest
	12/Oct/2003	Sunday	Pyramid (200m, 150m, 100m) x 2 Walk back recovery and 10 minutes between sets at 400m pace.
4	13/Oct/2003	Monday	Rest
	14/Oct/2003	Tuesday	6 X 200m parluef straight of jog across recovery
	15/Oct/2003	Wednesday	Rest
	16/Oct/2003	Thursday	4 x 400m differentials relays ( 100m 95% 200 75% 100m 95%) 5 to 6 minute between runs
	17/Oct/2003	Friday	Circuits, Bounds and Drills
	18/Oct/2003	Saturday	Mobility work at home 30 minute
	19/Oct/2003	Sunday	Fast runs 95% 2 sets of 3 x 120m Walk back recovery 10 minute
5	20/Oct/2003	Monday	Rest
	21/Oct/2003	Tuesday	3 sets of 50,60,70,80 recovery of heart rate of < 20 beats per 10 sec
	22/Oct/2003	Wednesday	Rest
	23/Oct/2003	Thursday	Harness work, over 50m reps
	24/Oct/2003	Friday	Circuits, Bounds and Drills
	25/Oct/2003	Saturday	Rest
	26/Oct/2003	Sunday	2 sets of 2 x 90m turn around 90% effort, 8 to 10 minute recovery between sets
6	27/Oct/2003	Monday	Rest
	28/Oct/2003	Tuesday	200,300,400,500, 600,500,400,300,200 Big pyramid jog recovery of distance just run
	29/Oct/2003	Wednesday	Rest
	30/Oct/2003	Thursday	2 Sets of 4 x 100m (400m pace)
	31/Oct/2003	Friday	Circuits, Bounds and Drills
	01/Nov/2003	Saturday	Rest
	02/Nov/2003	Sunday	Fast runs 85% 4 sets of 3 x 60m Jog back recovery 10 minute
7	03/Nov/2003	Monday	Rest
	04/Nov/2003	Tuesday	Harness Work 4 x 50m x 2 efforts
	05/Nov/2003	Wednesday	Rest
	06/Nov/2003	Thursday	8 x 200m parleufs
	07/Nov/2003	Friday	Circuits, Bounds and Drills
	08/Nov/2003	Saturday	Mobility work at home 30 minute
	09/Nov/2003	Sunday	Witons Park, Hill training
8	10/Nov/2003	Monday	Rest
	11/Nov/2003	Tuesday	3 sets of 4 x 60m turn around 90% effort, 10 to 12 minute recovery between sets
	12/Nov/2003	Wednesday	Rest
	13/Nov/2003	Thursday	300m parleufs x 6
	14/Nov/2003	Friday	Circuits, Bounds and Drills
	15/Nov/2003	Saturday	Rest
	16/Nov/2003	Sunday	Tri group sprints 80% effort Walk back recovery 3 x 4 (60m to 120m)
9	17/Nov/2003	Monday	Rest
	18/Nov/2003	Tuesday	3 sets of up/down pyramid over 30, 40, 50, 60 at 95%
	19/Nov/2003	Wednesday	Rest
	20/Nov/2003	Thursday	3 sets of 3 x 200m relay runs (400 pace) 5 minutes between sets.
	21/Nov/2003	Friday	Circuits, Bounds and Drills
	22/Nov/2003	Saturday	Rest
	23/Nov/2003	Sunday	3 x 4 x 50 Turn abouts 30 seconds between walk lap recovery
10	24/Nov/2003	Monday	Rest
	25/Nov/2003	Tuesday	Harness work 2 x 4 50m
	26/Nov/2003	Wednesday	Rest
	27/Nov/2003	Thursday	4 laps of continuous relays, fast conditioning work recovery between each set. Concentrate on relaxed upper body and arm technique 100%
	28/Nov/2003	Friday	Circuits, Bounds and Drills
	29/Nov/2003	Saturday	Rest
	30/Nov/2003	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	01/Dec/2003	Monday	Rest
	02/Dec/2003	Tuesday	4 x 400m differentials in relays 100m 90% 200m 70% 100m 90%
	03/Dec/2003	Wednesday	Rest
	04/Dec/2003	Thursday	2 sets of 2 x 100m Harness work walk lap between sets.
	05/Dec/2003	Friday	Circuits, Bounds and Drills
	06/Dec/2003	Saturday	2 to 3 miles 75% across common type ground
	07/Dec/2003	Sunday	6 x 60m Walk back recovery 90% straight off

Phase2a

	Phase 2a
Week	Date	Day	Session
1	08/Dec/2003	Monday	Rest
	09/Dec/2003	Tuesday	3 sets of 3 x 90m walk lap recovery
	10/Dec/2003	Wednesday	Circuits, Bounds and Drills
	11/Dec/2003	Thursday	6 x 200m Parleufs
	12/Dec/2003	Friday	Circuits
	13/Dec/2003	Saturday	Rest
	14/Dec/2003	Sunday	3 sets of 4 x 30m Drives 95%
2	15/Dec/2003	Monday	Suppleness work at home
	16/Dec/2003	Tuesday	3 sets of 3 x 150 (building up to 95%) Walk back recovery
	17/Dec/2003	Wednesday	Circuits, Bounds and Drills
	18/Dec/2003	Thursday	3 sets of 60, 80, 100m Walk back recovery 90% walk lap between sets.
	19/Dec/2003	Friday	rest
	20/Dec/2003	Saturday	rest
	21/Dec/2003	Sunday	3 sets 40m, 50m, 60m at 100% Slow walk back recovery Laps rest between sets
3	22/Dec/2003	Monday	Circuits at home
	23/Dec/2003	Tuesday	Fast runs over 3 sets of 4 x 60m,
	24/Dec/2003	Wednesday	Happy Xmas, Have a day off
	25/Dec/2003	Thursday	4 sets of 3 x 40m rolling starts walk back recovery, jog lap between sets
	26/Dec/2003	Friday	Rest
	27/Dec/2003	Saturday	Mobility work at home
	28/Dec/2003	Sunday	2 sets of Continuous Relay 2 laps of 4 runs average 100m @ 95% 5 to 6 minute recovery between sets
4	29/Dec/2003	Monday	Rest
	30/Dec/2003	Tuesday	2 sets of 3 x 200m Walk back recovery with 5 minute recovery between sets 90% effort
	31/Dec/2003	Wednesday	Circuits, Bounds and Drills
	01/Jan/2004	Thursday	2 sets 3 X 100m 80% effort 10 minutes between runs
	02/Jan/2004	Friday	Rest
	03/Jan/2004	Saturday	Mini Speed work at home
	04/Jan/2004	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	05/Jan/2004	Monday	Rest
	06/Jan/2004	Tuesday	2 sets of 50, 150, 50, 150 Walk back recovery, walk lap recovery between sets
	07/Jan/2004	Wednesday	Speed work , Bounds and Drills
	08/Jan/2004	Thursday	3 x 3 x 90m Walk back recovery
	09/Jan/2004	Friday	Rest
	10/Jan/2004	Saturday	Suppleness at home 40 minute.
	11/Jan/2004	Sunday	2 sets of 4 x 30m Walk back recovery @ 95+% effort Walk back recovery between efforts lap walk between sets
6	12/Jan/2004	Monday	Rest
	13/Jan/2004	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
	14/Jan/2004	Wednesday	Speed work , bounds and drills
	15/Jan/2004	Thursday	3 x 3 x 60m Walk back recovery 100% walk lap between sets
	16/Jan/2004	Friday	Rest
	17/Jan/2004	Saturday	Rest
	18/Jan/2004	Sunday	Starts weather permitting 2 sets of 4 x 30 to 40m straight concentrate on release and build up phases
7	19/Jan/2004	Monday	Rest
	20/Jan/2004	Tuesday	2 sets of 3 x 150m Walk back recovery 95 % effort 5 minutes between sets
	21/Jan/2004	Wednesday	Speed work , bounds and drills
	22/Jan/2004	Thursday	3 x laps continuous 100m relays 100% effort ( watch temperature)
	23/Jan/2004	Friday	Rest
	24/Jan/2004	Saturday	Rest
	25/Jan/2004	Sunday	8 x 40m rolling starts 95% effort
8	26/Jan/2004	Monday	Rest
	27/Jan/2004	Tuesday	3 sets of 3 x 90m walk lap recovery
	28/Jan/2004	Wednesday	Circuits, Bounds and Drills
	29/Jan/2004	Thursday	6 x 200m Parleufs
	30/Jan/2004	Friday	Circuits
	31/Jan/2004	Saturday	Rest
	01/Feb/2004	Sunday	3 sets of 4 x 30m Relay change over runs
9	02/Feb/2004	Monday	Suppleness work at home
	03/Feb/2004	Tuesday	3 sets of 3 x 150 (building up to 95%) Walk back recovery walk a lap between sets
	04/Feb/2004	Wednesday	Circuits, Bounds and Drills
	05/Feb/2004	Thursday	3 sets of 60, 80, 100m Walk back recovery 90% walk lap between sets.
	06/Feb/2004	Friday	rest
	07/Feb/2004	Saturday	rest
	08/Feb/2004	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	09/Feb/2004	Monday	Suppleness work at home
	10/Feb/2004	Tuesday	140m 150, 160,170,160,150,140m
	11/Feb/2004	Wednesday	Speed work , Bounds and Drills
	12/Feb/2004	Thursday	2 sets of 4 x 50m & 6 x 20m starts Jog back recovery
	13/Feb/2004	Friday	Rest
	14/Feb/2004	Saturday	Race
	15/Feb/2004	Sunday	Race
2	16/Feb/2004	Monday	Suppleness work at home
	17/Feb/2004	Tuesday	3 sets of 3 x 60m Relay change over runs 5 minutes recovery
	18/Feb/2004	Wednesday	Speed work , Bounds and Drills
	19/Feb/2004	Thursday	3 sets of 4 x 30m Starts Walk back recovery 5 minute recovery
	20/Feb/2004	Friday	Rest
	21/Feb/2004	Saturday	Rest
	22/Feb/2004	Sunday	Floating runs of 4 sets of 4 x 40m, Walk back recovery 5 minutes between sets
3	23/Feb/2004	Monday	Suppleness work at home
	24/Feb/2004	Tuesday	80m 90, 100,110,100,90,80m
	25/Feb/2004	Wednesday	Speed work , Bounds and Drills
	26/Feb/2004	Thursday	2 sets of 6 x 40m rolling start of 15m Jog back recovery
	27/Feb/2004	Friday	Rest
	28/Feb/2004	Saturday	Stretch and suppleness work 1 hour at home
	29/Feb/2004	Sunday	Race
4	01/Mar/2004	Monday	Rest
	02/Mar/2004	Tuesday	1 set of 4 x 100m Walk back recovery 5 minute recovery followed by 1 set of 6 x 60m Walk back recovery.
	03/Mar/2004	Wednesday	Suppleness/relaxation drills at home 30 minute
	04/Mar/2004	Thursday	6 x 50 Walk back recovery walk lap maximum effort 8 x 30 starts Power starts
	05/Mar/2004	Friday	Rest
	06/Mar/2004	Saturday	Rest
	07/Mar/2004	Sunday	3 x 30m time trials rolling 15m lead ups

Phase1b

	Phase 1b
Week	Date	Day	Session
1	08/Mar/04	Monday	2 to 3 miles 95%
	09/Mar/04	Tuesday	6 x 200m parleufs
	10/Mar/04	Wednesday	Rest
	11/Mar/04	Thursday	40,50,60,70,80 x 2 all jog back recovery walk lap between sets
	12/Mar/04	Friday	Circuits
	13/Mar/04	Saturday	Rest
	14/Mar/04	Sunday	Steady runs over 12 X 100m
2	15/Mar/04	Monday	Rest
	16/Mar/04	Tuesday	4 x 300m with walk 100m recovery
	17/Mar/04	Wednesday	Circuits, Bounds and Drills
	18/Mar/04	Thursday	4 sets of 4 x 60 m 80% Walk back recovery 5 minute
	19/Mar/04	Friday	Circuits
	20/Mar/04	Saturday	Rest
	21/Mar/04	Sunday	Pyramid (200m, 150m, 100m) x 2 Walk back recovery and 10 minutes between sets at 400m pace.
3	22/Mar/04	Monday	Rest
	23/Mar/04	Tuesday	6 X 200m parluef straight of jog across recovery
	24/Mar/04	Wednesday	Circuits, Bounds and Drills
	25/Mar/04	Thursday	4 x 400m differentials relays ( 100m 95% 200 75% 100m 95%) 5 to 6 minute between runs
	26/Mar/04	Friday	Rest
	27/Mar/04	Saturday	Mobility work at home 30 minute
	28/Mar/04	Sunday	Fast runs 95% 2 sets of 3 x 120m Walk back recovery 10 minute
4	29/Mar/04	Monday	Rest
	30/Mar/04	Tuesday	3 sets of 50,60,70,80 recovery of heart rate of < 20 beats per 10 sec
	31/Mar/04	Wednesday	Rest
	01/Apr/04	Thursday	Harness work, over 50m- 6 reps
	02/Apr/04	Friday	Rest
	03/Apr/04	Saturday	Rest
	04/Apr/04	Sunday	2 sets of 2 x 90m turn around 90% effort, 8 to 10 minute recovery between sets
5	05/Apr/04	Monday	Rest
	06/Apr/04	Tuesday	3 sets of 4 x 60m turn around 90% effort, 10 to 12 minute recovery between sets
	07/Apr/04	Wednesday	Circuits, Bounds and Drills
	08/Apr/04	Thursday	300m parleufs x 3 @100%
	09/Apr/04	Friday	Rest
	10/Apr/04	Saturday	Mini home circuit
	11/Apr/04	Sunday	Tri group sprints 80% effort Walk back recovery 3 x 4 (60m to 120m)
6	12/Apr/04	Monday	Rest
	13/Apr/04	Tuesday	3 sets of up/down pyramid over 30, 40, 50, 60 at 95%
	14/Apr/04	Wednesday	Rest
	15/Apr/04	Thursday	3 sets of 3 x 200m relay runs (400 pace) 5 minutes between sets.
	16/Apr/04	Friday	Circuits, Bounds and Drills
	17/Apr/04	Saturday	Rest
	18/Apr/04	Sunday	3 x 4 x 50 Turn about runs 30 seconds between walk lap recovery

Phase2b

	Phase 2b
Week	Date	Day	Session
1	19/Apr/2004	Monday	Rest
	20/Apr/2004	Tuesday	3 sets of 3 x 90m walk lap recovery
	21/Apr/2004	Wednesday	Circuits, Bounds and Drills
	22/Apr/2004	Thursday	6 x 200m Parleufs
	23/Apr/2004	Friday	Circuits
	24/Apr/2004	Saturday	Rest
	25/Apr/2004	Sunday	3 sets of 4 x 30m Drives 95%
2	26/Apr/2004	Monday	Suppleness work at home
	27/Apr/2004	Tuesday	2 sets of 3 x 150 (@ 95%) Walk back recovery walk a lap between sets
	28/Apr/2004	Wednesday	Circuits, Bounds and Drills
	29/Apr/2004	Thursday	3 sets of 70, 80, 90m Walk back recovery 95% walk lap between sets.
	30/Apr/2004	Friday	rest
	01/May/2004	Saturday	rest
	02/May/2004	Sunday	3 sets 40m, 50m, 60m at 100% Slow walk back recovery Laps rest between sets
3	03/May/2004	Monday	Circuits at home
	04/May/2004	Tuesday	Fast runs over 3 sets of 4 x 60m, Walk back recovery with 5 between sets
	05/May/2004	Wednesday	Circuits, Bounds and Drills
	06/May/2004	Thursday	4 sets of 3 x 40m rolling starts walk back recovery, jog lap between sets
	07/May/2004	Friday	Rest
	08/May/2004	Saturday	Mobility work at home
	09/May/2004	Sunday	2 sets of Continuous Relay 2 laps of 4 runs average 100m @ 95% 5 to 6 minute recovery between sets
4	10/May/2004	Monday	Rest
	11/May/2004	Tuesday	2 sets of 3 x 200m Walk back recovery with 5 minute recovery between sets 90% effort
	12/May/2004	Wednesday	Circuits, Bounds and Drills
	13/May/2004	Thursday	2 sets 3 X 100m 80% effort 10 minutes between runs
	14/May/2004	Friday	Rest
	15/May/2004	Saturday	Mini Speed work at home
	16/May/2004	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	17/May/04	Monday	Rest
	18/May/04	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
	19/May/04	Wednesday	Speed work , bounds and drills
	20/May/04	Thursday	3 x 3 x 60m Walk back recovery 100% walk lap between sets
	21/May/04	Friday	Rest
	22/May/04	Saturday	Rest
	23/May/04	Sunday	Starts weather permitting 2 sets of 4 x 30 to 40m straight
2	24/May/04	Monday	Suppleness work at home
	25/May/04	Tuesday	140m 150, 160,170,160,150,140m
	26/May/04	Wednesday	Speed work , Bounds and Drills
	27/May/04	Thursday	2 sets of 4 x 50m & 6 x 20m starts Jog back recovery
	28/May/04	Friday	rest
	29/May/04	Saturday	rest
	30/May/04	Sunday	Race
3	31/May/04	Monday	Suppleness work at home
	01/Jun/04	Tuesday	3 sets of 3 x 60m build ups Walk back recovery 5 minutes recovery
	02/Jun/04	Wednesday	Speed work , Bounds and Drills
	03/Jun/04	Thursday	3 sets of 4 x 30m Starts Walk back recovery 5 minute recovery
	04/Jun/04	Friday	Rest
	05/Jun/04	Saturday	Rest
	06/Jun/04	Sunday	Floating runs of 4 sets of 4 x 40m, @100% Walk back recovery 5 minutes between sets
4	07/Jun/04	Monday	Suppleness work at home
	08/Jun/04	Tuesday	80m 90, 100,110,100,90,80m
	09/Jun/04	Wednesday	Speed work , Bounds and Drills
	10/Jun/04	Thursday	2 sets of 6 x 40m Relay change over runs
	11/Jun/04	Friday	Rest
	12/Jun/04	Saturday	Rest
	13/Jun/04	Sunday	Birmingham
5	14/Jun/04	Monday	Suppleness work at home
	15/Jun/04	Tuesday	3 x 3 sets of 50m @95%+ wbr lbs
	16/Jun/04	Wednesday	Speed work , Bounds and Drills
	17/Jun/04	Thursday	2 sets of 4 x 50m & 6 x 20m starts Jog back recovery
	18/Jun/04	Friday	Rest
	19/Jun/04	Saturday	Rest
	20/Jun/04	Sunday	Race
6	21/Jun/04	Monday	Rest
	22/Jun/04	Tuesday	1 set of 4 x 100m Walk back recovery 5 minute recovery followed by 1 set of 6 x 60m Walk back recovery.
	23/Jun/04	Wednesday	Suppleness/relaxation drills at home 30 minute
	24/Jun/04	Thursday	6 x 50 Walk back recovery walk lap maximum effort 8 x 30 starts Power starts
	25/Jun/04	Friday	Rest
	26/Jun/04	Saturday	Rest
	27/Jun/04	Sunday	3 x 30m time trials rolling 15m lead ups

Phase4

	Phase 4
Week	Date	Day	Session
1	28/Jun/04	Monday	Rest
	29/Jun/04	Tuesday	6 X 200m parluef straight of jog across recovery
	30/Jun/04	Wednesday	Circuits, Bounds and Drills
	01/Jul/04	Thursday	4 x 400m differentials relays ( 100m 95% 200 75% 100m 95%) 5 to 6 minute between runs
	02/Jul/04	Friday	Rest
	03/Jul/04	Saturday	Mobility work at home 30 minute
	04/Jul/04	Sunday	Fast runs 95% 2 sets of 3 x 120m Walk back recovery 10 minute
2	05/Jul/04	Monday	2 to 3 miles 95%
	06/Jul/04	Tuesday	3 x 200m parleufs @100%
	07/Jul/04	Wednesday	Rest
	08/Jul/04	Thursday	40,50,60,70,80 x 2 sets all jog back recovery walk lap between sets
	09/Jul/04	Friday	Circuits
	10/Jul/04	Saturday	Rest
	11/Jul/04	Sunday	Steady runs over 12 X 100m @90% walk back recovery

Phase5

	Phase 5
Week	Date	Day	Session
1	12/Jul/04	Monday	Suppleness work at home
	13/Jul/04	Tuesday	3 sets of 3 x 60m build ups Walk back recovery 5 minutes recovery
	14/Jul/04	Wednesday	Speed work , Bounds and Drills
	15/Jul/04	Thursday	3 sets of 4 x 30m Starts Walk back recovery 5 minute recovery
	16/Jul/04	Friday	Rest
	17/Jul/04	Saturday	Rest
	18/Jul/04	Sunday	Floating runs of 4 sets of 4 x 40m, @100% Walk back recovery 5 minutes between sets
2	19/Jul/04	Monday	Suppleness work at home
	20/Jul/04	Tuesday	2 sets of 80m Relay change over runs
	21/Jul/04	Wednesday	Speed work , Bounds and Drills
	22/Jul/04	Thursday	2 sets of 4 x 50m & 6 x 20m starts Jog back recovery
	23/Jul/04	Friday	Rest
	24/Jul/04	Saturday	Stretch and suppleness work 1 hour at home
	25/Jul/04	Sunday	Northern League
3	26/Jul/04	Monday	Suppleness work at home
	27/Jul/04	Tuesday	3 sets of 3 x 60m build ups Walk back recovery 5 minutes recovery
	28/Jul/04	Wednesday	Speed work , Bounds and Drills
	29/Jul/04	Thursday	3 sets of 4 x 30m Starts Walk back recovery 5 minute recovery
	30/Jul/04	Friday	Rest
	31/Jul/04	Saturday	Rest
	01/Aug/04	Sunday	3 x 30m time trials rolling 15m lead ups
4	02/Aug/04	Monday	Suppleness work at home
	03/Aug/04	Tuesday	120, 130, 140, 150, 140, 130, 120 @90% wbr
	04/Aug/04	Wednesday	Speed work , Bounds and Drills
	05/Aug/04	Thursday	2 sets of 4 x 50m & 6 x 20m starts Jog back recovery
	06/Aug/04	Friday	Travel and acclimatisation
	07/Aug/04	Saturday	Championships
	08/Aug/04	Sunday	Championships
5	09/Aug/04	Monday	Suppleness work
	10/Aug/04	Tuesday	3 sets of 4 x 40m rolling sprints Walk back recovery 5 minutes recovery between sets
	11/Aug/04	Wednesday	Speed work , Bounds and Drills
	12/Aug/04	Thursday	2 sets of 6 x 30m Starts Walk back recovery 5 minute recovery
	13/Aug/04	Friday	Rest
	14/Aug/04	Saturday	Rest
	15/Aug/04	Sunday	race
6	16/Aug/04	Monday	Suppleness work at home
	17/Aug/04	Tuesday	2 sets of 40m turn about runs
	18/Aug/04	Wednesday	Speed work , Bounds and Drills
	19/Aug/04	Thursday	2 sets of 4 x 50m & 6 x 20m starts Jog back recovery
	20/Aug/04	Friday	Rest
	21/Aug/04	Saturday	Stretch and suppleness work 1 hour at home
	22/Aug/04	Sunday	Race
7	23/Aug/04	Monday	Suppleness work at home
	24/Aug/04	Tuesday	3 sets of 3 x 60m build ups Walk back recovery 5 minutes recovery
	25/Aug/04	Wednesday	Speed work , Bounds and Drills
	26/Aug/04	Thursday	3 sets of 4 x 30m Starts Walk back recovery 5 minute recovery
	27/Aug/04	Friday	Rest
	28/Aug/04	Saturday	Rest
	29/Aug/04	Sunday	3 x 30m time trials rolling 15m lead ups
8	30/Aug/04	Monday	Rest
	31/Aug/04	Tuesday	1 set of 4 x 100m Walk back recovery 5 minute recovery followed by 1 set of 6 x 60m Walk back recovery.
	01/Sep/04	Wednesday	Suppleness/relaxation drills at home 30 minute
	02/Sep/04	Thursday	6 x 50 Walk back recovery walk lap maximum effort 8 x 30 starts Power starts
	03/Sep/04	Friday	Rest
	04/Sep/04	Saturday	Rest
	05/Sep/04	Sunday	Race

Phase6

	Phase 6
Week	Date	Day	Session
1	06/Sep/2004	Monday	Circuits at home
	07/Sep/2004	Tuesday	2 sets of 50, 150, 50, 150 Walk back recovery with 5 minutes between sets
	08/Sep/2004	Wednesday	Circuits, Bounds and Drills
	09/Sep/2004	Thursday	4 sets of 3 x 40m walk back recovery, rolling starts
	10/Sep/2004	Friday	Rest
	11/Sep/2004	Saturday	Mobility work at home
	12/Sep/2004	Sunday	2 sets of continuous Relay 2 laps of 4 runs average 100m 5 to 6 minute recovery between set
2	13/Sep/2004	Monday	Rest
	14/Sep/2004	Tuesday	2 sets of 3 x 200m Walk back recovery with 5 minute recovery between sets 90%
	15/Sep/2004	Wednesday	Circuits, Bounds and Drills
	16/Sep/2004	Thursday	2 sets 3 X 100m 80% effort 10 minutes between runs
	17/Sep/2004	Friday	Rest
	18/Sep/2004	Saturday	Mini Speed work at home
	19/Sep/2004	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)