TRAINING SCHEDULE FOR SPEED WORK

All sessions to commence with Warm Up laps – Dynamic Exercises and end with Warm down laps Dynamic Exercises and stretches….

Week	W/U	Initial	Main	Final	W/D	ˆ
1	2+D	4 * 100 1/3^rd’s	4x10 mins interval F/leg on whistle	4 * 100 strides	2+D
2	3+D	none	3 x 10 mins last to first Indian file 1.5mR	400 med to slow	2+D
3	3+D	4 * 100 strides	6 x 800 speed working in pairs 1.5mR	400 med to slow	1+D
4	2+D	4 * 100 1/3^rd’s	4 x 2 x 1min O and B (15secs) 1.25mR	None	3+D
5	2+D	8 * 100 Pick up	2+3+2+4+1 lap pyramid 50MW 50JR	None	3+D	P
6	2+D	4 * 100 Pick up	6 x 800 speed working in pairs 1mR	400 med to slow	1+D
7	2+D	4 * 100 1/3^rd’s	4 x 2 x 1min OandB (14 secs) 1. mR	4 * 100 strides	2+D
8	3+D	none	3 x 12mins last to first Indian file 1.5mR	400 med to slow	1+D
9	2+D	8 * 100 Pick up	3 x 1K timed 2.5mR	None	3+D	P
10	3+D	4 * 100 strides	2+4+2+4+2 lap pyramid 100MJR	4 * 100 long Strides	2+D	P
11	2+D	4 * 100 Pick up	4x10mins Parloff in pairs across the grass 1.5mR	400 med to slow	1+D
12	2+D	4 * 100 1/3^rd’s	4x11 mins interval F/leg on whistle	4 * 100 strides	2+D
13	½ M	D	3k Timed run at race pace	½ mile warm down	D	P

Strides = Full leg rotation – stay in the air

Pick up = Start at jog getting quicker to a sprint over last 25m

1/3^rd’s = first 1/3 at jog next 1/3 at sprint last 1/3 at stride

50MW = 50 meters walk

50JR = 50 meter jog recovery

(1)mr = minutes recovery

(15 secs) =time between out and back sessions (at baton point)

ˆ P =record part of session underlined to compare at next session for improvements eg:- 1K

w/u (1-3) = laps of track or equivalent to number of 400m reps of jogging