Mid to Late Season (April - May)
Monday:
Warm up
80, 60 (5 minutes R/R) 80, 60 (5 minutes R/R) 80, 60
or
3 x 150 Build-ups
3 x 200
1 x 100
4 x 40
Tuesday:
Starts and Relays
or
2 x 250
1 x 200
4 x 40
Wednesday:
4 (4 x 100 meters) or 3 (3 x 60)
or
3 x 200
4 x 40
Thursday:
Starts and Relays
or
2 x 40
3 x 60
1 x 150
Friday:
Rest
Note: these workouts, which can be adjusted to fit the needs of the sprinter, make the necessary adjustments on the time, volume or intensity, either reduce, maintain or add.
There is no general rule that runners with shorter legs shorten the time it takes to reach the upright position. A shorter runner may apply more force to the ground than a taller person and at the same time may drive faster out of the blocks with a faster frequency. This can equal everything against a taller, weaker runner and, therefore, they are not at risk nor are they vulnerable.
If all the runners are even at the last phase of the 100, the runner that slows down the least will win. It’s the runner that applies more force to the ground, regardless of how tall the runner is.
Coach Payan
www.CoachesEducation.com