Here’s week 7 of our 13 week season. We quickly ramp-up intensity and then simply build volume until about week 8 then begin descending and rapidly cut volume the last few weeks.
Warmup, sprint drills and build-up runs precede each workout. This training group includes all the sprinters, hurdlers, jumpers and vaulters.
Monday
3x25m sleds
3x25m blocks
4x30m flys @95%
3 minute rest between each rep
(Hurdlers omit blocks)
Hurdlers do technical with coach incl. starts
Jumper and vaulters technical w/ coaches
Tuesday
130m @90%
110m
90m
70m
Rest= slow walk lap around track between each, full recovery
(Hurdlers may do same but over 300m hurdle spacing)
Relay work
Jump/vault technical
Wednesday
Gun reaction drill
Tempo @60%
100-100-100
100-200-100-100
100-100-200-100
100-100-200-100
Possible relay work
Hurdles/Jump/vault technical
Thursday
Meet
JV= full event load
Varsity= 2 key events if Saturday meet
Friday
Tempo @60%
5x200m
10x100m
Possible relay work
Hurdles/Jump/vault technical
Saturday
Meet for varsity
Notes: Basically we run fast or slow, nothing in between. Having Monday/Tuesday back to back speed days isn’t ideal but it seems to work. Our 400m and 300m hurdlers race into shape, the first few meets really hurt for them. Everybody runs the 4x400m the first month of the season. Early season we do Tuesday’s workout on a low incline hill and Mondays on a medium incline hill, then we progress to half hills/half track then track only. No weight training due to logistics, Monday and Tuesday we do jumps and explosive med ball throws for those not in jumping events.