1st week: runs over 110, 2x6 at about 50 %
2nd week: distance decreased to 55m, speed well under 75%, sets of 6 reps.
3rd week: runs are now 75%, traing session gets fatiguing and need a good effort
Runs are 125m, with a 15 m stop in between ( it is so in the translation…was awful!!), so 55m, 15m, 55m.
4th week:now speed gets higher, and runs at maximum effort over 45m are performed, form standing start, contributing to acceleration over 20m
5th week: exactly like week 3, but with block starts, and just 2x3, with longer rrest.
the aim of this 5 week phase is to prevent lower legs issues, like periostitis.More, after a long period out of the track, this phase gets your legs used to tartan track, and helps to correct any error in arm action, running tech and starting.
From now on, all the runs are form blocks on short distances, except for 100 200m.the we get to the y is nphase.
I think the name is wrong, bacuse just a few races are actually easy, but it means that the results are not so important in this phase.
In the last 3 years, this phase has been performed “downunder”, and had a great succes.During this period , Allan could relax, compete in the sun and race without too much pressure.
If you ever experienced a cold scottish winter without indoor facilities, it will be easy to understand why we go there.
after that, we come back home for the 3rd phase of training. ( more to follow later…)