X-Man:

DP what are you doing at the moment training wise.5’3 with a 10.30pr is that FAT?

i have posted the UH/SMTC training programme which shows how to periodise your programme,different than the CF approach but will set a sample.also consider buying the CFTS(charlie francis training system)

I have competed at the US Outdoor Championships in 2002 and was .01 out of qualifying for 2003. My top three 100 times are 10.30, 10.33, and 10.34 all FAT.

The reason I am asking for March is because I am going to Lake Placid, NY for a Skeleton and Bobsled camp for one week then followed by domestic training and competing.

Here is what I have been doing. Let me know what you think of it and what could be missing.

Monday Nov. 10
2x4 Speed Drills
1x400m@ 65-70
1x300m@:43
1x200m@:29

Tuesday Nov. 11
2x4 Speed Drills
Block work- 2 sets 4 short hills (35-40 meters) - full recovery

Wednesday Nov. 12
2x3 Speed Drills
8x200m@30- 3 minutes rest

Thursday Nov. 13
2x3 Speed Drills
4 laps (sprint, jog, sprint, walk)

Friday Nov. 14
Easy 10-15 minute run

Monday Nov. 17
3x3 Speed Drills
2x400m@64- 12 minutes rest

Tuesday Nov. 18
3x3 Speed Drills
2 sets 4 short hills- full recovery

Wednesday Nov. 19
3x3 Speed Drills
8x200m@30- 3 minutes rest

Thursday Nov. 20
Easy 10-15 minute run

Monday Nov. 24
3x3 Speed Drills
2x400@64- 12 minutes rest

Tuesday Nov. 25
Easy 10-15 minute run

Wednesday Nov. 26
3x3 Speed Drills
8x200m@30- 3 minutes rest

Thursday Nov. 27
3x3 Speed Drills
4 laps (sprint, jog, sprint, walk)

Monday December 1
300@43- 7 minutes rest
200@26- 7 minutes rest
200@25.5

Tuesday Dec. 2
2 laps striders@80% (walk corners)
4 x Standing starts 55, 55, 45, 45

Wednesday Dec. 3
2x200@ 26-27 (walk 200 between)
4x100 (accelerate into last 30m@100%) - walk 100 between
2 x 2 short hills

Thursday Dec. 4
2 laps striders (walk corners)
3 x Standing starts 45, 35, 25

Friday Dec. 5
10-15 minutes easy run

Monday Dec. 8
300 @ 40 (7 minutes rest)
200 @ 25 (7 minutes rest)
200 @ 25

Tuesday Dec. 9
1 lap striders @ 80% (walk corners)
2 x standing start 30m.
2 x standing start 75m.

Wednesday Dec. 10
4 x 150 @ 18.75 (walk 250 between)
18.50
18.25
18.00
2 x 3 short hills 30m

Thursday Dec. 11
2 laps striders @ 80% (walk corners)
3 x block starts 30m.
Friday Dec. 12
Seagrave

Monday Dec. 15
300 @ 40 (7 minutes rest)
200 @ 25 (7 minutes rest)
200 @ 25

Tuesday Dec. 16
1 lap striders @ 80% (walk corners)
2 x block start 30m.
2 x block start 75m.

Wednesday Dec. 17
200 @ 26
4 x 100 (middle 25 -30m. 100%) walk 150m. between
2 x 2 short hills

Thursday Dec. 18
2 laps striders @ 80% (walk corners)
3 x block starts 30m.

Friday Dec. 19
Seagrave

Monday Dec. 22
3 x 200 @ 25 (7 minutes rest)
24.5 (7 minutes rest)
24.0

Tuesday Dec. 23
1 lap striders @ 80% (walk corners)
4 x block starts @ 80m., 60m., 40m., 20m.

Wednesday Dec. 24
200 @ 26
4 x 100 (middle 25 – 30 @ 100%) walk 150m. between
2 x 2 sled pulls

Friday Dec. 26
2 laps striders @ 80%
4 x standing starts 20m

Monday Dec. 29
3 x 200 @ 24.5 (7 minutes rest)
24.0 (7 minutes rest)
23.5

Tuesday Dec. 30
2 x 100 acceleration to 90%
4 x block starts 80m., 60m., 40m., 20m.

Wednesday Dec. 31
200 @ 26
4 x 100 (middle 25 – 30. @ 100%) walk 150m. between
2 x 3 big stadium steps (4 minutes recovery)

Thursday Jan. 1
2 laps striders @ 80%
4 x standing starts 20m

Friday Jan. 2
Midwest Championships

Monday Jan. 5
1 lap striders @ 80 % (walk corners)
4 x 150 @ 17.75 (7 minutes recovery)
17.50
17.25
17.0

Tuesday Jan. 6
2 x 100 acceleration to 90%
Block starts 60m., 40m., 20m., 20m.

Wednesday Jan. 7
2 laps striders
2 x 150 (50m. 80%, 50m. 95%, 50m. 80%) 5 minutes recovery
2 x 3 short hills (4 minutes recovery)

Thursday Jan. 8
2 laps striders @ 80%
4 x standing starts 20m

Friday Jan. 9
Pre-meet

Monday Jan. 12
1 lap striders @ 80% (walk corners)
4 x 150 @ 17.75 (7 minutes recovery)
17.40
17.05
16.70

Tuesday Jan. 13
2 x 100 accelerations to 90%
Block starts 60m., 40 m., 20m.

Wednesday Jan. 14
2 laps striders @ 80%
2 x 150 (50m. 80%, 50m. 95%, 50m. 80%) 5 minutes recovery

Thursday Jan. 15
Seagrave

Friday Jan. 16
1 lap striders @ 80%
4 x 60m. slight down hill run 4 minutes recovery

Saturday Jan. 17
NAU Open

Monday Jan. 19
3 x 150 @ 17.50 (7 minutes recovery)
17.00
16.50

Tuesday Jan. 20
2 x 100 accelerations to 90%
Block starts 2 x 50

Wednesday Jan. 21
1 lap striders @ 80%
4 x 60m. slight downhill run 4 minutes recovery

Thursday Jan. 22
Pre-meet

Friday Jan. 23
La Crosse

Monday Jan. 26
2 x 100 accelerations to 90%
4 x 50m. standing starts

Tuesday Jan. 27
2 x 100 accelerations to 90%
Block starts 2 x 50

Wednesday Jan. 28
1 lap striders @ 80%
4 x 60m. slight downhill 4 minute recovery

Thursday Jan. 29
2 x 150 accelerations @ 17.75 (work on 200 transition)

Friday Jan. 30
Seagrave