Sprint Training
Plan for Success
Minnesota
Track & Field Coaches Clinic
January 24, 2004
Steve Mathre University of St. Thomas
Preview
A. Plan the Season B. Define Workouts types C. Place Workouts within the Season D. Training Do’s and Don’ts
Plan the Season
1
2
3
4
5
6
7
8
9
X
March April May
Conference Emphasis
1
2
3
4
5
6
7
8
9 X
10
11 X
12
X
March
April
May
June
State Emphasis
Plan the Season
Result of Proper Training Ideal Result
Higher level of Fitness
Fitness base line
Plan the Season
Result of Proper Training Training too easy
Higher level of Fitness
Fitness base line
Plan the Season
Result of Proper Training Training too hard
Higher level of Fitness
Fitness base line
Reduced Fitness Over training
Plan the Season
Periodization Stair Step our way to Fitness (basic model)
Week
1
Plan the Season
Periodization Stair Step our way to Fitness (basic model)
Week
1
2
Plan the Season
Periodization Stair Step our way to Fitness (basic model)
Week
1
2
3
Plan the Season
Periodization Stair Step our way to Fitness (basic model)
Week
1
2
3
4
Plan the Season
Periodization Stair Step our way to Fitness (basic model)
Volume - “how far” Intensity – “how fast”
Week
1
2
3
4
5
6
7
8
Plan the Season
Periodization Using Volume Sample workout progression Week 1 5 x 300m (1500m)
Week
1
Plan the Season
Periodization Using Volume Sample workout progression Week 1 Week 2 5 x 300m 6 x 300m (1500m) (1800m)
Week
1
2
Plan the Season
Periodization Using Volume Sample workout progression Week 1 Week 2 Week 3 5 x 300m 6 x 300m 7 x 300m (1500m) (1800m) (2100m)
Week
1
2
3
Plan the Season
Periodization Using Volume Sample workout progression Week Week Week Week 1 2 3 4 5 6 7 6 x x x x 300m 300m 300m 300m (1500m) (1800m) (2100m) (1800m)
Week
1
2
3
4
Plan the Season
Periodization Using Intensity Sample workout progression Week 1 5 x 300m @ 75%
Week
1
Plan the Season
Periodization Using Intensity Sample workout progression Week 1 Week 2 5 x 300m 5 x 300m @ 75% @ 79%
Week
1
2
Plan the Season
Periodization Using Intensity Sample workout progression Week 1 Week 2 Week 3 5 x 300m 5 x 300m 5 x 300m @ 75% @ 79% @ 83%
Week
1
2
3
Plan the Season
Periodization Using Intensity Sample workout progression Week Week Week Week 1 2 3 4 5 5 5 5 x x x x 300m 300m 300m 300m @ @ @ @ 75% 79% 83% 85%
Week
1
2
3
4
Plan the Season
1 2 3 4 5 6 7 8 9 10 11 12
March
April
May
June
X
X
General Preparation
½-1/3 of training year
Special Preparation
High volume, low intensity
¼ of training year High volume, high intensity
Competition
1/5-1/4 of Training Year Low volume, high intensity
Plan the Season
1 2 3 4 5 6 7 8 9 10 11 12
March
April
May
June
X
X
General Preparation
½-1/3 of training year
Special Preparation
High volume, low intensity
¼ of training year High volume, high intensity
Competition
1/5-1/4 of Training Year Low volume, high intensity
Plan the Season
1 2 3 4 5 6 7 8 9 10 11 12
March
April
May
June
X
X
General Preparation
½-1/3 of training year
Special Preparation
High volume, low intensity
¼ of training year High volume, high intensity
Competition
1/5-1/4 of Training Year Low volume, high intensity
Plan the Season
1 2 3 4 5 6 7 8 9 10 11 12
March
April
May
June
X
X
X
General Preparation
½-1/3 of training year
Special Preparation
High volume, low intensity
¼ of training year High volume, high intensity
Competition
1/5-1/4 of Training Year Low volume, high intensity
Plan the Season
1 2 3 4 5 6 7 8 9 10 11 12
March
April
May
June
X
General Preparation
½-1/3 of training year
Special Preparation
High volume, low intensity
¼ of training year High volume, high intensity
Competition
1/5-1/4 of Training Year Low volume, high intensity
Plan the Season
1 2 3 4 5 6 7 8 9 10 11 12
March
April
May
June
X
X
General Preparation
½-1/3 of training year
Special Preparation
High volume, low intensity
¼ of training year High volume, high intensity
Competition
1/5-1/4 of Training Year Low volume, high intensity
Plan the Season
1 2 3 4 5 6 7 8 9 10 11 12
March
April
May
June
X
X
X
General Preparation
½-1/3 of training year
Special Preparation
High volume, low intensity
¼ of training year High volume, high intensity
Competition
1/5-1/4 of Training Year Low volume, high intensity
Preview
A. Plan the Season B. Define Workouts types C. Place Workouts within the Season D. Training Do’s and Don’ts
Sprint Training
Objectives
Make the limbs move faster
Neuromuscular stuff
Speed
1 2 3 4 5 6 7 8 9 10 11 12
March
April
May
June
X
X
X
Speed
1 2 3 4 5 6 7 8 9 10 11 12
March
April
May
June
X
X
X
Speed (Nervous System)
Speed
Energy System Type Intensity Distance Run Reps/ Set Number Sets Distance in Set Distance in Session Recovery/ Reps Recovery/ Sets Anaerobic Alactic (ATP-CP)
Speed
90100%
Speed
Energy System Type Intensity Distance Run Reps/ Set Number Sets Distance in Set Distance in Session Recovery/ Reps Recovery/ Sets Anaerobic Alactic (ATP-CP)
Speed
90-100% 20-60m
Speed
Energy System Type Intensity Distance Run Reps/ Set Number Sets Distance in Set Distance in Session Recovery/ Reps Recovery/ Sets Anaerobic Alactic (ATP-CP)
Speed
90-100% 20-60m 2-4 4-5
Speed
Energy System Type Intensity Distance Run Reps/ Set Number Sets Distance in Set Distance in Session Recovery/ Reps Recovery/ Sets Anaerobic Alactic (ATP-CP)
Speed
90-100% 20-60m 2-4 4-5 80-120m 300600m
Speed
Energy System Type Intensity Distance Run Reps/ Set Number Sets Distance in Set Distance in Session Recovery/ Reps Recovery/ Sets Anaerobic Alactic (ATP-CP)
Speed
90-100% 20-60m 2-4 4-5 80-120m 300600m 3-5 min 6-8 min
Speed
1 2 3 4 5 6 7 8 9 10 11 12
March
April
May
June
X
X
X
Speed
Acceleration
Speed
Speed
1 2 3 4 5 6 7 8 9 10 11 12
March
April
May
June
X
X
X
Speed
Acceleration Starts 4 x falling start 4 x 20m blocks 4 x 30m blocks
Speed Barriers
Imprint Speed
Ins / Outs
Fly’s 3 (3 x 40m Fly’s)
20m build / 40m Fly /
3 (3 x Ins & Outs)
20m build / 15m in / 10m out / 15m in
Speed Endurance
1 2 3 4 5 6 7 8 9 10 11 12
March
April
May
June
X
X
X
Speed End Speed Speed Speed Endurance
Speed Endurance
Energy System Type Intensity Distance Run Reps/ Set Number Sets Distance in Set Distance in Session Recovery/ Reps Anaerobic Alactic (ATP-CP)
Speed
90-100% 20-60m 2-4 4-5 80-120m 300600m 3-5 min
Speed Endurance
90-100%
Recovery/ Sets
6-8 min
Speed Endurance
Energy System Type Intensity Distance Run Reps/ Set Number Sets Distance in Set Distance in Session Recovery/ Reps Anaerobic Alactic (ATP-CP)
Speed
90-100% 20-60m 2-4 4-5 80-120m 300600m 3-5 min
Speed Endurance
90-100% 60-150m
Recovery/ Sets
6-8 min
Speed Endurance
Energy System Type Intensity Distance Run Reps/ Set Number Sets Distance in Set Distance in Session Recovery/ Reps Anaerobic Alactic (ATP-CP)
Speed
90-100% 20-60m 2-4 4-5 80-120m 300600m 3-5 min
Speed Endurance
90-100% 60-150m
Recovery/ Sets
6-8 min
Speed Endurance
Energy System Type Intensity Distance Run Reps/ Set Number Sets Distance in Set Distance in Session Recovery/ Reps Anaerobic Alactic (ATP-CP)
Speed
90-100% 20-60m 2-4 4-5 80-120m 300600m 3-5 min
Speed Endurance
90-100% 60-150m 2-3 2-5
Recovery/ Sets
6-8 min
Speed Endurance
Energy System Type Intensity Distance Run Reps/ Set Number Sets Distance in Set Distance in Session Recovery/ Reps Anaerobic Alactic (ATP-CP)
Speed
90-100% 20-60m 2-4 4-5 80-120m 300600m 3-5 min
Speed Endurance
90-100% 60-150m 2-3 2-5 150-600m 300-1200m
Recovery/ Sets
6-8 min
Speed Endurance
Energy System Type Intensity Distance Run Reps/ Set Number Sets Distance in Set Distance in Session Recovery/ Reps Anaerobic Alactic (ATP-CP)
Speed
90-100% 20-60m 2-4 4-5 80-120m 300600m 3-5 min
Speed Endurance
90-100% 60-150m 2-3 2-5 150-600m 300-1200m 2-5 min.
Recovery/ Sets
6-8 min
8-10 min.
Speed Endurance
1 2 3 4 5 6 7 8 9 10 11 12
March
April
May
June
X
X
X
Speed Endurance Speed
Speed Endurance
1 2 3 4 5 6 7 8 9 10 11 12
March
April
May
June
X
X
X
Speed Endurance 3(60, 80, 100m) 3 x130m 3 x100m
Increase distance over time
2 x 150m 1 x 130m
Speed
Speed Endurance
1 2 3 4 5 6 7 8 9 10 11 12
March
April
May
June
X
X
X
Speed End Speed Speed Speed Endurance
Sprint Training
Objectives Make the limbs move faster Neuromuscular stuff
Sprint Training
Objectives
Make the limbs move faster, for a longer time.
Energy Systems stuff
Aerobic Work
1 2 3 4 5 6 7 8 9 10 11 12
March
April
May
June
X
Extensive Temp
X
X
200m400m Specific
Speed Endurance Speed
Aerobic Work
Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic
Type
Intensity Distance Run
Speed
90-100% 20-60m
Speed Endurance
90-100% 60-150m
Extensive Tempo
40-79% long
Continuous Tempo
40-60% Long
Reps/ Set
Number Sets Distance in Set Distance in Session Recovery/ Reps Recovery/ Sets
3-4
3-4(5) 80-120m 400600m 1.5-3min 8-10min
2-5
2-3 150-600m 300-1200m 2-5 minutes 8-10 minutes Very Long Long
Aerobic Work
Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic
Type
Intensity Distance Run
Speed
90-100% 20-60m
Speed Endurance
90-100% 60-150m
Extensive Tempo
40-79% -long Varied
Continuous Tempo
40-60% Long
Reps/ Set
Number Sets Distance in Set Distance in Session Recovery/ Reps
3-4
3-4(5) 80-120m 400600m 1.5-3min
2-5
2-3 150-600m 300-1200m 2-5 minutes Very Long Long
Recovery/ Sets
8-10min
8-10 minutes
Aerobic Work
Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic
Type
Intensity Distance Run
Speed
90-100% 20-60m
Speed Endurance
90-100% 60-150m
Extensive Tempo
40-79% -long Varied
Continuous Tempo
40-60% Long
Reps/ Set
Number Sets Distance in Set Distance in Session Recovery/ Reps
3-4
3-4(5) 80-120m 400600m 1.5-3min
2-5
2-3 150-600m 300-1200m 2-5 minutes
Varied
Varied Very Long Long
Recovery/ Sets
8-10min
8-10 minutes
Aerobic Work
Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic
Type
Intensity Distance Run
Speed
90-100% 20-60m
Speed Endurance
90-100% 60-150m
Extensive Tempo
40-79% -long Varied
Continuous Tempo
40-60% Long
Reps/ Set
Number Sets Distance in Set Distance in Session Recovery/ Reps
3-4
3-4(5) 80-120m 400600m 1.5-3min
2-5
2-3 150-600m 300-1200m 2-5 minutes
Varied
Varied Varied 1400m-4000 Very Long Long
Recovery/ Sets
8-10min
8-10 minutes
Aerobic Work
Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic
Type
Intensity Distance Run
Speed
90-100% 20-60m
Speed Endurance
90-100% 60-150m
Extensive Tempo
40-79% -long Varied
Continuous Tempo
40-60% Long
Reps/ Set
Number Sets Distance in Set Distance in Session Recovery/ Reps
3-4
3-4(5) 80-120m 400600m 1.5-3min
2-5
2-3 150-600m 300-1200m 2-5 minutes
Varied
Varied Varied 1400m-4000 30”90 sec. Very Long Long
Recovery/ Sets
8-10min
8-10 minutes
2-3 min.
Aerobic Work
1 2 3 4 5 6 7 8 9 10 11 12
March
April
May
June
X
Extensive Tempo
X
X
Speed Endurance Speed
Aerobic Work
1 2 3 4 5 6 7 8 9 10 11 12
March
April
May
June
X
Extensive Tempo Aerobic Capacity 5 x 400 @ 70 % Recovery: 90 seconds
X
X
Recovery 1-1-2-1 @ 65% 1-2-1-1 2-1-1-1 - = 50m walk
Speed Endurance
Speed
Aerobic Work
1 2 3 4 5 6 7 8 9 10 11 12
March
April
May
June
X
Extensive Tempo
X
X
Speed Endurance Speed
Bridge the Gap
1 2 3 4 5 6 7 8 9 10 11 12
March
April
May
June
X
Extensive Tempo (70%) Intensive Tempo (80%)
X
X Aerobic Mixed
Speed Endurance Speed
Bridge the Gap
Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic
Type
Intensity Distance Run
Speed
90-100% 20-60m
Speed Endurance
90-100% 60-150m
Intensive Tempo
80-90%
Extensive Tempo
60-70% Up to 600m
Continuous Tempo
40-60% Long
Reps/ Set
Number Sets Distance in Set Distance in Session Recovery/ Reps
3-4
3-4(5) 80-120m 400600m 1.5-3min
2-5
2-3 150-600m 300-1200m 2-5 minutes
6-30
6-30 Long Long 2-3’ (Pulse 125) Very Long Long
Recovery/ Sets
8-10min
8-10 minutes
Bridge the Gap
Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic
Type
Intensity Distance Run
Speed
90-100% 20-60m
Speed Endurance
90-100% 60-150m
Intensive Tempo
80-90% Up to 600m
Extensive Tempo
60-70% Up to 600m
Continuous Tempo
40-60% Long
Reps/ Set
Number Sets Distance in Set Distance in Session Recovery/ Reps
3-4
3-4(5) 80-120m 400600m 1.5-3min
2-5
2-3 150-600m 300-1200m 2-5 minutes
6-30
6-30 Long Long 2-3’ (Pulse 125) Very Long Long
Recovery/ Sets
8-10min
8-10 minutes
Bridge the Gap
Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic
Type
Intensity Distance Run
Speed
90-100% 20-60m
Speed Endurance
90-100% 60-150m
Intensive Tempo
80-90% > 80m
Extensive Tempo
60-70% Up to 600m
Continuous Tempo
40-60% Long
Reps/ Set
Number Sets Distance in Set Distance in Session Recovery/ Reps
3-4
3-4(5) 80-120m 400600m 1.5-3min
2-5
2-3 150-600m 300-1200m 2-5 minutes
Varied
Varied Varied 800-2800m
6-30
6-30 Long Long 2-3’ (Pulse 125) Very Long Long
Recovery/ Sets
8-10min
8-10 minutes
Bridge the Gap
Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic
Type
Intensity Distance Run
Speed
90-100% 20-60m
Speed Endurance
90-100% 60-150m
Intensive Tempo
80-90% > 80m
Extensive Tempo
60-70% Up to 600m
Continuous Tempo
40-60% Long
Reps/ Set
Number Sets Distance in Set Distance in Session Recovery/ Reps
3-4
3-4(5) 80-120m 400600m 1.5-3min
2-5
2-3 150-600m 300-1200m 2-5 minutes
Varied
Varied Varied 800-2800m 30”-5 min.
6-30
6-30 Long Long 2-3’ (Pulse 125) Very Long Long
Recovery/ Sets
8-10min
8-10 minutes
3-10 minutes
Bridge the Gap
1 2 3 4 5 6 7 8 9 10 11 12
March
April
May
June
X
Extensive Tempo (70%) Intensive Tempo (80%)
X
X
Countdown in pace 6 x 200m (1200m) 200m 200m 200m 200m 200m 200m
Speed Speed Endurance
@ @ @ @ @ @
29 seconds 28 27 26 25 24
Bridge the Gap
1 2 3 4 5 6 7 8 9 10 11 12
March
April
May
June
X
Extensive Tempo Intensive Tempo
X
X
Countdown in pace 6 x 200m (1200m) 200m 200m 200m 200m 200m 200m
Speed
Cut down in volume
Speed Endurance
Drop Ladder (1200m) 500m 400m 300m
@ @ @ @ @ @
29 seconds 28 27 26 25 24
Bridge the Gap
1 2 3 4 5 6 7 8 9 10 11 12
March
April
May
June
X
Extensive Tempo Intensive Tempo
X
X
Countdown in pace Week 1 Week 2 Speed Week 3
Speed Endurance 6 x 300m (1800m) 7 x 300m (2100m) 8 x 300m (2400m)
Countdown: 46, 46, 45, 45, 44, 44, 43, 43 sec. 2 minute recovery
Bridge the Gap
1 2 3 4 5 6 7 8 9 10 11 12
March
April
May
June
X
Extensive Tempo (70%) Intensive Tempo (80+%)
X
X Aerobic Mixed
Speed Endurance Speed
Get Specific
1 2 3 4 5 6 7 8 9 10 11 12
March
April
May
June
X
Extensive Tempo (70%) Intensive Tempo (80+%)
200 Types
X
X
Special Endurance I (95+%)
400 Types
“The Real Deal”
Special Endurance II (95%) Speed Endurance Speed
Get Specific
Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic
Type
Intensity Distance Run
Speed
90-100% 20-60m
Speed Endurance
90-100% 60-150m
Intensive Tempo
80-90% > 80m
Extensive Tempo
60-70% Up to 600m
Continuous Tempo
40-60% Long
Reps/ Set
Number Sets Distance in Set Distance in Session Recovery/ Reps
3-4
3-4(5) 80-120m 400600m 1.5-3min
2-5
2-3 150-600m 300-1200m 2-5 minutes
Varied
Varied Varied 800-2800m 30”-5 min.
6-30
6-30 Long Long 2-3’ (Pulse 125) Very Long Long
Recovery/ Sets
8-10min
8-10 minutes
3-10 minutes
Get Specific
Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic
Type
Speed
Speed Endurance
90-100% 60-150m 2-5 2-3 150-600m 300-1200m 2-5 minutes 8-10 minutes
Special Endurance I
90-100%
Special Endurance II
90-100%
Intensive Tempo
80-90% Up to 600m 6-12 6-12 Long 600-4000m 30”-5 min. 3-10 minutes
Extensive Tempo
60-70% Up to 600m 6-30 6-30 Long Long 2-3’ (Pulse 125)
Continuous Tempo
40-60% Long
Intensity Distance Run Reps/ Set Number Sets Distance in Set Distance in Session Recovery/ Reps Recovery/ Sets
90-100% 20-60m 3-4 3-4(5) 80-120m 400600m 1.5-3min 8-10min
Very Long Long
200m Types
400m Types
Get Specific
Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic
Type
Speed
Speed Endurance
90-100% 60-150m 2-5 2-3 150-600m 300-1200m 2-5 minutes 8-10 minutes
Special Endurance I
90-100% 150-300m
Special Endurance II
90-100% 300-600m
Intensive Tempo
80-90% Up to 600m 6-12 6-12 Long 600-4000m 30”-5 min. 3-10 minutes
Extensive Tempo
60-70% Up to 600m 6-30 6-30 Long Long 2-3’ (Pulse 125)
Continuous Tempo
40-60% Long
Intensity Distance Run Reps/ Set Number Sets Distance in Set Distance in Session Recovery/ Reps Recovery/ Sets
90-100% 20-60m 3-4 3-4(5) 80-120m 400600m 1.5-3min 8-10min
Very Long Long
Get Specific
Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic
Type
Speed
Speed Endurance
90-100% 60-150m 2-5 2-3 150-600m 300-1200m 2-5 minutes 8-10 minutes
Special Endurance I
90-100% 150-300m 1-5 1
Special Endurance II
90-100% 300-600m 1-3 1
Intensive Tempo
80-90% Up to 600m 6-12 6-12 Long 600-4000m
Extensive Tempo
60-70% Up to 600m 6-30 6-30 Long Long 2-3’ (Pulse 125)
Continuous Tempo
40-60% Long
Intensity Distance Run Reps/ Set Number Sets Distance in Set Distance in Session Recovery/ Reps Recovery/ Sets
90-100% 20-60m 3-4 3-4(5) 80-120m 400600m 1.5-3min 8-10min
Very Long Long
Get Specific
Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic
Type
Speed
Speed Endurance
90-100% 60-150m 2-5 2-3 150-600m 300-1200m 2-5 minutes 8-10 minutes
Special Endurance I
90-100% 150-300m 1-5 1 300-1200m Same
Special Endurance II
90-100% 300-600m 1-3 1 300-1200m Same
Intensive Tempo
80-90% Up to 600m 6-12 6-12 Long 600-4000m 30”-5 min. 3-10 minutes
Extensive Tempo
60-70% Up to 600m 6-30 6-30 Long Long 2-3’ (Pulse 125)
Continuous Tempo
40-60% Long
Intensity Distance Run Reps/ Set Number Sets Distance in Set Distance in Session Recovery/ Reps Recovery/ Sets
90-100% 20-60m 3-4 3-4(5) 80-120m 400600m 1.5-3min 8-10min
Very Long Long
Get Specific
Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic
Type
Speed
Speed Endurance
90-100% 60-150m 2-5 2-3 150-600m 300-1200m 2-5 minutes 8-10 minutes
Special Endurance I
90-100% 150-300m 1-5 1 300-1200m Same 10-15 minutes Same
Special Endurance II
90-100% 300-600m 1-3 1 300-1200m Same 15-20 min. Full Same
Intensive Tempo
80-90% Up to 600m 6-12 6-12 Long 600-4000m 30”-5 min. 3-10 minutes
Extensive Tempo
60-70% Up to 600m 6-30 6-30 Long Long 2-3’ (Pulse 125)
Continuous Tempo
40-60% Long
Intensity Distance Run Reps/ Set Number Sets Distance in Set Distance in Session Recovery/ Reps Recovery/ Sets
90-100% 20-60m 3-4 3-4(5) 80-120m 400600m 1.5-3min 8-10min
Very Long Long
Plan the Season
1 2 3 4 5 6 7 8 9 10 11 12
March
April
May
June
X
Extensive Tempo Intensive Tempo Special Endurance I
X
X
Special Endurance II Speed Endurance Speed
Plan the Season
1 2 3 4 5 6 7 8 9 10 11 12
March
April
May
June
X
Extensive Tempo Intensive Tempo Special Endurance I 3 x 250 @95% Recovery: 10 minutes
X
X
Special Endurance II 2 x 350m @ 95% Recovery: 20 min.
Speed Endurance
Speed
The Road Map
Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic
Type
Speed
Speed Endurance
90-100% 60-150m 2-5 2-3 150-600m 300-1200m 2-5 minutes 8-10 minutes
Special Endurance I
90-100% 150-300m 1-5
Special Endurance II
90-100% 300-600m 1-3 1-3
Intensive Tempo
80-90% Up to 600m 6-12 6-12 Long
Extensive Tempo
60-70% Up to 600m 6-30 6-30 Long Long 2-3’ (Pulse 125)
Continuous Tempo
40-60% Long
Intensity Distance Run Reps/ Set Number Sets Distance in Set Distance in Session Recovery/ Reps Recovery/ Sets
90-100% 20-60m 3-4 3-4(5) 80-120m 400600m 1.5-3min 8-10min
Very Long Long
300-1000m 10-12 min. (near full) 10-15 minutes
600-1800m 20-30 min. Full 15-20 min. Full
600-4000m 3-5’ (Pulse 110-115)
Training Do’s and Don’ts
Strive for one objective per day
Training Do’s and Don’ts
Strive for one objective per day
M
Speed Endurance
T
Extensive Tempo Regeneration
W
Special Endurance II Race Modeling
TH
Recovery
F
Speed Gun Starts
S
Meet
S
Off
3 x 200m 3 x 150m @ 90% Rec:5-10 min
1-1-1-2 1-1-2-1 1-2-1-1 @ 65% Rec:50m
2 x 350M @ Race Pace Rec: Full
Strides on grass.
3 x 30m 3 x 40m @ full Rec: 3/5
Training Do’s and Don’ts
Strive for one objective per day
M M
Speed
T T
Extensive Tempo
W W
Special Endurance II
TH TH
Recovery
F F
Speed Endurance
S S
Meet
S S
Off
Speed Endurance
Special Endurance
Speed
Recovery
Speed
Training Do’s and Don’ts
Strive for one objective per day Combine like themes (speed-plyo’s, etc)
Training Do’s and Don’ts
Combine like themes
M
Speed Endurance
T
Intensive Tempo
W
Speed
TH
Recovery
F
Meet
S
S
Off
Plyometrics Strength Straining
100m jogging A skips
Plyometrics Strength Straining
Strides on grass.
Training Do’s and Don’ts
Strive for one objective per day Combine like themes (speed-plyo’s, etc) Speed is the sprinter’s foundation
Training Do’s and Don’ts
Strive for one objective per day Combine like themes (speed-plyo’s, etc) Speed is the sprinter’s foundation Never leave acceleration work Develop Acceleration – Speed – Speed Endurance
Training Do’s and Don’ts
1 2 3 4 5 6 7 8 9 10 11 12
March
April
May
June
X
X
X
Speed Acceleration all season
Training Do’s and Don’ts
1 2 3 4 5 6 7 8 9 10 11 12
March
April
May
June
X
X
X
Speed Endurance
Speed
Acceleration
Speed
Training Do’s and Don’ts
Strive for one objective per day Combine like themes (speed-plyo’s, etc) Speed is the sprinter’s foundation Never leave acceleration work Develop Acceleration – Speed – Speed Endurance Use 3’/5’ recoveries for speed work
Training Do’s and Don’ts
Strive for one objective per day Combine like themes (speed-plyo’s, etc) Speed is the sprinter’s foundation Never leave acceleration work Develop Acceleration – Speed – Speed Endurance Use 3’/5’ recoveries for speed work Fire up CNS with speed the day before competition
Training Do’s and Don’ts
Fire CNS the day before competition
M
T
W
TH
F
Speed Gun Starts
S
Meet
S
Off
3 x 30m 3 x 40m @ full Rec: 3/5
Training Do’s and Don'ts
Never three speed days in a row
M
T
W
TH
Speed 2 (3 x 50m) @ full Rec: 3/5 min
F
Speed Gun Starts
S
Meet
S
Off
Training Do’s and Don'ts
Never three speed days in a row
M
T
W
TH
Speed 2 (3 x 50m) @ full Rec: 3/5 min
F
Speed Gun Starts
S
Meet
S
Off
Training Do’s and Don’ts
Speed Endurance kills speed on the same day
M M
T T
W W
Speed Below 60m’s
TH TH
F F
S S
Meet
S S
Speed Endurance Above 60m’s
Training Do’s and Don’ts
Speed Endurance kills speed when done on the same day Need four weeks to adapt to new stimulus
Training Do’s and Don’ts
1 2 3 4 5 6 7 8 9 10 11 12
March
April
May
June
X
Extensive Tempo Intensive Tempo Special Endurance I
X
X
Special Endurance II Speed Endurance Speed
Training Do’s and Don’ts
Speed Endurance kills speed when done on the same day Need four weeks to adapt to new stimulus Develop aerobic system for recovery ability
Training Do’s and Don’ts
1 2 3 4 5 6 7 8 9 10 11 12
March
April
May
June
X
Extensive Tempo Aerobic Capacity 5 x 400 @ 70 % Recovery: 90 seconds
X
X
Recovery 1-1-2-1 @ 65% 1-2-1-1 2-1-1-1 - = 50m walk
Speed Endurance
Speed
Training Do’s and Don’ts
Speed Endurance kills speed when done on the same day Need four weeks to adapt to new stimulus Develop aerobic system for recovery ability Use Ext. tempo to recover from Lactate work
Training Do’s and Don'ts
After hard race specific days or competitions, use Ext. Tempo to recover from the Lactate work
M
T
W
Special Endurance II Race Specific
TH
Extensive Tempo Aerobic Capacity Recovery
F
S
S
Hard / Easy
Training Do’s and Don’ts
Speed Endurance kills speed when done on the same day Need four weeks to adapt to new stimulus Develop aerobic system for recovery ability Use Ext. tempo to recover from Lactate work Speed/power workouts stop when power output falls
Training Do’s and Don’ts
Speed Endurance kills speed when done on the same 50 Ins & Outs @ full 4 x day 3 (6 x hurdle hops) (plyometrics) Need four weeks to adapt to new stimulus 4 50 Ins & system DevelopxaerobicOuts @ full for recovery ability 2 (5 box hops) (plyometrics) Use Ext. tempo to recover from Lactate Recovery: 3 / 5 minutes work Speed/power workouts stop when power output falls
Speed
Training Do’s and Don’ts
Speed Endurance kills speed when done on the same day Need four weeks to adapt to new stimulus Develop aerobic system for recovery ability Use Ext. tempo to recover from Lactate work Speed/power workouts stop when power output falls Sprint year around
Training Do’s and Don’ts
Speed Endurance kills speed when done on the same day Need four weeks to adapt to new stimulus Develop aerobic system for recovery ability Use Ext. tempo to recover from Lactate work Speed/power workouts stop when power output falls Sprint year around When in doubt recover/rest
Review
A. Plan the Season B. Define Workouts types C. Place Workouts within the Season D. Training Do’s and Don’ts
Contact Information
Steve Mathre University of St. Thomas samathre@stthomas.edu 651-962-5915