Can some of you help me? I am a 100m sprinter with a pr of 10.30. I’m 5’3", 162lbs. I would like to set up some workouts for myself to run from March 15 - July 9.
I’m not sure how to set up the phases, what the phases mean, and how long they should ideally last. Can you also give me a couple of examples of workouts in each of the phases?
Thanks guys!
yeah id like to know also
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