Yeah…I fully recover after walking half a lap to a full lap. But then again, I’m still a young guy 
no probs Nik good advice 
notoriousquirrel,
the walk is after what distance and at what time of the phase? As I said it really depends on the timing. For intsance day 1 of my SPP will have me doing 4 x 60 with 2 mins rec versus near the end of Phase 1 where I’ll do something like 2 x 300+80 with + = 90 sec and no less than 30 mins between ‘sets’.
for the 60s I rest between 90-120 seconds and for 100 I usually need 4-6 mins of rest until I’m fully recovered. For the 200, I need 7-8 minutes and I’m good to go for another 95% rep.
I’m currently in competition phase. It is also my first time following such a format since this is my 2nd year in track.
Last year, I just did whatever coach made the team do. (25 minute run then go home.) I realized that did not improve my times as a sprinter at all, it just worsened my times.
Auto Reg rating
+4
Recovery
Warm up
easy medball throws 100m each with very slow jog between throws
chest, overhead, 1 arm shot put (alternate), backward, forward scoop
Hurdles
6 x 10 hurdles
walkovers
over /under
abs 10 x 30 sec on / 30 off various exercises
medball circles x 10 each way
stretch
will do later
self flushing massage
foam roller
contrast shower
Here is a vid of my easy strideouts as part of warmup, I still have a long way to go but I think (and can feel) improvement even doing these
Mon 30 March
Auto Reg rating
0
early
Recovery
Warm up
abs 10 x 30 sec on / 30 off various exercises
stretch
evening
contrast shower
copped a stone to the knee on Sunday doing the lawns, drew blood :o One of those so sore it takes your breath away moments. Knee swelled a bit last night and quite sore, a bit better this morning. No stride outs.
Tues 31 March
Auto Reg rating
+2
Recovery
Warm up
abs 10 x 30 sec on / 30 off various exercises
stretch
contrast shower
all good trained in Auckland as out of town.
Refer to http://www.charliefrancis.com/community/showthread.php?p=213149#post213149 re detox 
Auto Reg rating
+2
Hills
all with walkback rec
7 x 10m
7 x 20m
7 x 30m
Hang PC
2 min rec
3 x 42, 3 x 3 x 50
Push press
90 sec rec
3 x 40, 3 x 3 x 52
Squat
2 min rec
5 x 72, 3s x 4r x 85
S/set with 60 sec rec
1 leg squat 3s x 5r
BOR 3s x 5r x 52
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7
Day 1 GPP 1
Auto Reg rating
+2
Medball 1
Hurdles
6 x 10 hurdles
walkovers
over /under
Conditioning
markers at 10, 20, 30, 40, 50
jog to each and back and do burpee/s (10m = 1, 20m = 2 etc) work up and down
3 x (5.04.79, 5.11.13, 5.25.05 )with 2 min rec
abs 10 x 30 sec on / 30 off various exercises
medball circles x 10 each way
10 min jog
stretch
Rating
8
beautiful autumn evening. There you go Bold 
Auto Reg rating
+2
Hills
all with walkback rec
8 x 10m
8 x 20m
8 x 30m
changed hills to one a bit steeper :o
Hang Snatch
2 min rec
3 x 40, 3 x 3 x 45
Bench
90 sec rec
5 x 60, 2s x 5r x 70, 1s x 3r x 70
moved hands a bit closer than in past, not close grip but certainly more tris than previously.
S/set with 90 sec rec
O/head squat 3s x 5r x 35
Dips 3s x 5r
Cuban press 3s x 5r x bar
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7
Daylight saving ended last night. 
I can’t believe I got so fat, I don’t usually watch the scales but will do a weekly check and take action if I get above 77 1/4 kg (170lbs), ideally I want to be around 75kg (165) - 76 (168)
Auto Reg rating
+2
Medball 2
Hurdles
6 x 10 hurdles
walkovers
over /under
Conditioning
L tempo
10 min jog
abs 10 x 30 sec on / 30 off various exercises
medball circles x 10 each way
stretch
Rating
8
beautiful autumn evening.
John,
My coach told me that I have “closed legs” when I sprint and tells me to open them up. How can I do this?
sorry, not sure what he means? 
I’d suggest asking him. Would be interested to know though.
haha, nice john, nice, was the burpee with a push up?
thats around 520m each set did you realise? With burpees… 3 sets around 1560m Nice. Breaks up tempo a bit also.
Another one, is doing Seated russian twists with med ball instead of burpees, 5each side, then each extra 10m = 5more twists. (burpee’s are still harder)
Also - say your rained in
you can do them inside - but instead of running, you run up and down off a step say around knee high (like a bench)
Yesterday i did
2xburpees
10sec
4 x burp
20sec
etc untill 8 burpees and 40sec, then back down.
Now that was crazy hard, but i also did the burpee’s with 7.5kg dumbbells. I think next time 1’s instead of 2’s in the burpees. Geez it was hard. Loved it.
Just some tempo ideas for you - esp getting closer to winter
He says I take small steps instead of big ones…he’s pretty much telling me to open up my strides.
RELAX! and think toe up (that is my new cure all mantra :p)
Bold it was a change and will probably do now and then but to be honest it got a tad boring
Auto Reg rating
+2
Hills
3s x 6r x 30m 2 min / 4 min
Hang PC & jerk
2 min rec
1 x 1 & 3 x 40, 3 x 1 & 3 x 55
Squat
2 min rec
5 x 72, 2s x 4r x 85, 1 x 4r x 90
S/set with 90 sec rec
Dips 3s x 5r
1 leg squat 3s x 5r
BOR 3s x 5r x 52
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7
not sure how and not questioning it but managed to have about the only 45 mins when there was no rain …winter is definitely on its way, beanie and polyprops :o
Auto Reg rating
+2
Medball 1
Hurdles
6 x 10 hurdles
walkovers
over /under
Conditioning
2s x 5r x 1min rec = 1min / 3min
abs
10 x 30 sec on / 30 off various exercises
medball circles x 10 each way
stretch
Rating
7
4 days off work YEAH!
Auto Reg rating
+4
Hills
3s x 6r x 30m 2 min / 4 min
Hang Snatch
2 min rec
3 x 40, 5s x 3r x 45
Push Press
2 min rec
5 x 4, 5s x 3r x 47
S/set with 90 sec rec
1 arm db row 3s x 5r x 30db
SLDL 3s x 5r x 70
Shrug 3s x 5r x 80
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
9
Weight a fraction under 170lbs which is good as started creatine last week.
Auto Reg rating
+4
Medball 2
Hurdles
6 x 10 hurdles
walkovers
over /under
Conditioning
markers at 10, 20, 30, 40, 50
jog to each and back and do burpee/s (10m = 1, 20m = 2 etc) work up and down
3 x (4.56.61, 5.02.74, 4.58.26)with 3 min rec
LT = 3 x (5.04.79, 5.11.13, 5.25.05)with 2 min rec
10 min jog
abs
10 x 30 sec on / 30 off various exercises
medball
circles round head x 5
lying in and out x 10
circles x 10 each way
circles round head x 5
lying in and out x 10
stretch
Rating
8
beautiful autumn day. Couldn’t recall recovery period I used last time. On last rep I went 5, 5, 4, 4 etc to do longer reps when fresher. Next time will try 5, 1, 5, 1, 4, 2 etc to see how that goes.
Auto Reg rating
+2
Hills
4s x 5r x 30m 3/6 rec
Hang PC
2 min rec
3 x 45, 2s x 3r x 52, 1s x 3r x 60
Squat
2 min rec
5 x 72, 3s x 4r x 85, 1s x 3r x 95
Push press
2 min rec
3 x 40, 2s x 3r x 45, 1s x 3r x 52
S/set with 90 sec rec
1 leg squat 3s x 5r
BOR 3s x 5r x 55
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7
Below is from a PM I sent a friend, good advice for me too
I have been watching the Charles Barkley / Hank Haney Project online and there is a bit in the 2nd part of episode 1 (2.45 in) http://www.youtube.com/watch?v=F1m63X3I3ig
where he talks about doing Tiger Days
6am workout lift for 90 mins
Breakfast & on the practice tee by 9
9-11 hit balls
11-11.30 putt
11.30-12.30 play 9 holes
12.30 lunch
1 back on practice tee till 3
3-4 shortgame
4-5 play 9 more holes
5-5.30 hit more balls
5.30-6 putts
now we aren’t all Tiger and don’t have the time or desire to do that but nothing comes easy. If you want a change you’ll need to do some things that will make a change and hang tough through it then when it starts feeling ok crank it up a notch!
Auto Reg rating
-2
Medball 1
Hurdles
6 x 10 hurdles
walkovers
over /under
Conditioning
L tempo
10 min jog
abs
10 x 30 sec on / 30 off various exercises
Medball
circles round head x 5
lying in and out x 10
circles x 10 each way
circles round head x 5
lying in and out x 10
stretch
Rating
6
need more sleep 10.30 to 4.15 isn’t enough :o R knee a bit sore doing med ball which I think was due to poor angles on accels, don’t think it is an issue and a rest day should see it right, may drop accels next time.