10 Week Training Schedule

Shuttles: Short shuttle runs are very good training for anaerobic performance. Touch the line at each turn.

Fartlek: a much used training technique. Involves mixing anaerobic bursts in a long run, for example jog for three minutes then go flat out for one minute.

Speed Sessions: Sprinting speed is a combination of stride length, stride frequency and mechanical efficiency (style). Stride length can be increased by doing sprints up a slope or against some kind of resistance (eg with weights, on sand). Stride frequency can be increased by sprinting down slight slopes or on the spot. Style can be improved by doing sprint drills (high knees, high skips, heel flicks, giant strides). Do short sprints (70 metres max) and have long recoveries between each (ie several minutes) to ensure that it does not become endurance work.

Week	Session Exercise Recovery Time
1	1 4 miles -- 2 4 x 600m 3 mins 3 20 min Fartlek --
2	1 4 x 400m 6 x 100m 2 mins 8 mins rest between sets 1 min 2 5 miles -- 3 24 min Fartlek --
3	1 6 x 600m 6 x 50m 3 mins 8 mins between sets 45 secs 2 4 x 1 miles 6 mins 3 3 sets, shuttles A 1.5 mins between reps 7 mins between sets
4	1 3 miles -- 2 4 x 800m 4 x 100m 3 mins 8 mins between sets 1 min 3 3 sets, shuttles A 1.5 mins between reps 7 mins between sets
5	1 24 mins Fartlek -- 2 6 x 400m 6 x 100m 2 mins 8 mins between sets 1 min 3 5 x 800m 8 x 50m 3 mins 7 mins between sets 45 secs
6	1 4 sets, shuttles A 1 min between reps 7 mins between sets 2 4 miles 6 x 100m -- 8 mins between sets 1 min 3 4 sets, shuttles B 1 min between reps 7 mins between sets
7	1 6 x 300m 8 x 50m 1.5 mins 7 mins between sets 45 secs 2 4 sets, shuttles A 1 min between reps 6 mins between sets 3 Speed session -- 4 24 mins Fartlek --
8	1 4 sets, shuttles B 1 min between reps 6 mins between sets 2 6 x 400m 6 x 100m 2 mins 8 mins between sets 1 min 3 5 x 800m 2.5 mins
9	1 Speed session -- 2 4 sets, shuttles A 45 secs between reps 6 mins between sets 3 6 x 300m 8 x 50m 1.5 mins 6 mins between sets 30 secs 4 5 sets, shuttles B 1 min between reps 6 mins between sets
10	1 4 x 200m 6 x 100m 8 x 50m 1 min 6 mins between sets 1 min 6 mins between sets 30 secs 2 5 sets, shuttles A 45 secs between reps 6 mins between sets 3 Speed session -- 4 5 sets, shuttles B 45 secs between reps 6 mins between sets

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Definitions:

Fartlek

a much used training technique, which involves mixing anaerobic bursts in a long run. For example, jog for three minutes then sprint for one.

Speed sessions:

sprinting speed is a combination of stride length, stride frequency, and mechanical efficiency (style). Stride length can be increased by doing sprints up a slope or against some kind of resistance (eg., with weights, on sand). Stride frequency can be increased by sprinting down slight slopes or on the spot. Style can be improved by doing sprint drills (high kness, high skips, heel flicks, giant strides). Do short sprints (70m max) and have long recoveries between each (several minutes) to ensure that it does not become endurance work.

Shuttles 'A':

short shuttle runs are very good training for anaerobic performance. For 'shuttles A', place markers (discs) at 10m, 20m, and 30m. Each set comprises four runs as shown below. Rough target times are 40 secs, 35 secs, 25 secs, and 43 secs respectively.

Shuttles 'B':

these are shorter shuttle runs with a target time of around 12 secs. Here, place 4 markers around ten metres apart, as shown below. One rep comprises of running 1-2-1-3-1-4-1. One set is composed of 5 reps.

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