Week 1
Tuesday Rhythm / Technique Runs – 9 X 150M building speed every 50m to 100%
Wednesday 7 x 200M with a 200m walk/jog recovery
Thursday Weights then Plyometric Circuit
Friday 10 minutes aerobic work (any) then weights
Saturday Rest
Sunday 8 x 12 second sprint tests (run for 12 seconds as far and fast as you can – 2 minutes rest).
Week 2
Monday 10 minutes aerobic work, then weights and Plyo Circuit
Tuesday 7x150M (rest 3:00-2:00-1:00-3:00-2:00-1:00)
Wednesday 400M Runners: 3 x (500M, 250M) (rest – 300M jog / 150M Jog/Walk)
200M and Below: 120M, 130M, 140M, 150M, 160M, 170M, 180M (walk back rest)
Thursday 5×20 second tests (run for 20 seconds as far and fast as you can – 4 minutes rest).
Friday Plyometrics then weights
Saturday Rest
Sunday 400M Runners – 600M, 500M, 300M, 200M, 100M (equal walk/jog rest after each)
Sprinters – 300M, 250M, 200M, 150M, 125M, 100M (equal walk/jog rest after each
Week 3
Monday 3 x 3 minutes aerobic work, then weights
Tuesday Weights then Plyometric circuit
Wednesday 400M Runners: 3 x (500M, 250M) (rest – 300M jog / 150M Jog/Walk)
200M and Below: 120M, 130M, 140M, 150M, 160M, 170M, 180M (walk back rest)
Thursday 3 x (300M, 90M) (rest – 6 minutes / 4 minutes)
Friday 3 x 4 minutes aerobic work, then weights and Plyo Circuit
Saturday Rest
Sunday 7 x 200M, then Plyo Circuit
Week 4
Monday 10 minutes aerobic work, then weights and Plyo Circuit
Tuesday 7x150M Technique work (build speed every 50m and focus on form) (walk back rest)
Wednesday 3x(160M, 160M, 80M) (45 seconds rest in between each set, 6 minutes between each rep
Thursday Weights then Plyo Circuit
Friday 3×6 minutes aerobic work, weights, Plyo Circuit
Saturday Rest
Sunday 10 Minutes light jog, active stretch
Week 5
Monday 15 Minutes Aerobic work, then weights and Plyo Circuit
Tuesday Weights then Plyo Circuit
Wednesday 7x150M (rest 3:00-2:00-1:00-3:00-2:00-1:00)
Thursday 5×20 Second Test – run for 20 seconds as far as you can (4 minutes rest)
Friday 3×6 minutes aerobic work, weights, Plyo Circuit
Saturday Rest
Sunday 10 Minutes Aerobic work, Plyo Circuit
Week 6
Monday 2 x 5 minutes aerobic work and Plyo circuit
Tuesday (100M, 80M, 60M) x 3 (active walk back rest)
Wednesday 400M Runners: 500M, 400M, 300M, 200M, 2x120M (7,6,5,4,3 minutes rest)
Sprinters: 250M, 220M, 190M, 160M, 130M, 100M, 70M (7,7,7,6,5,4 minutes rest)
Thursday 200M, 175M, 150M, 125M, 100M, 75M all technique runs at 80% (walk back rest)
Friday 2 x 5 minutes aerobic work and Plyo circuit
Saturday Rest
Sunday 10 Minutes light jog, active stretch