Objective
- Develop work capacity for sprint training.
- Develop ability to maintain maximum speed under increasing levels of fatigue.
- A vaccine for hamstring strains.
What is it?
This is a 4 week program where the number of reps in interval training increases for 3 weeks, before a “Deload” session in week 4 where the number of reps drops significantly.
How do we do it?
The week will be made up of 2x interval sprint Sessions, and 1x long run session.
The order should be:
- Interval Sprint Session
- Long Run Session
- Interval Sprint session
Please allow 48 hrs of recovery between sessions.
Interval Sprint Session
- Functional Warmup.
- 1 set (40m sprint with 30 sec rest x 6 reps).
- Rest for 5mins.
- 1 set (70m sprint with 50 sec rest x 3 reps).
- Walk 2mins.
(Total Distance 450m)
Long Run Session
- Functional Warmup.
- Long run. Pick a distance that aligns with the work you have been doing as follows:
- 1.2km Beginner – (I am currently not doing any long-distance running)
- 1.6km Intermediate – (I occasionally do some long-distance running)
- 2km Advanced- (I regularly do long-distance running)
It is important that you pick a distance that reflects your current workload.
Over training with respect to your current fitness level will be detrimental.
Train with effort, train with intelligence.
Interval Sprint Session
- Functional Warmup.
- 1 set (40m sprint with 25 sec rest x 5 reps).
- Rest 5mins.
- 1 set (70m sprint with 45 sec rest x 4 reps).
- Walk 2mins.
(Total Distance 480m)
Long Run Session
- Functional Warmup.
- Long run. Pick a distance that aligns with the work you have been doing as follows:
- 1.2km Beginner – (I am currently not doing any long-distance running)
- 1.6km Intermediate – (I occasionally do some long-distance running)
- 2km Advanced- (I regularly do long-distance running)
It is important that you pick a distance that reflects your current workload.
Over training with respect to your current fitness level will be detrimental.
Train with effort, train with intelligence.
Interval Sprint Session
- Functional Warmup.
- 1 set (40m sprint with 20 sec rest x 4 reps).
- Rest 5mins.
- 1 set (70m sprint with 40 sec rest x 5 reps).
- Walk 2mins.
(Total Distance: 510m)
Long Run Session
- Functional Warmup
- Long run. Pick a distance that aligns with the work you have been doing as follows:
- 1.2km Beginner – (I am currently not doing any long-distance running)
- 1.6km Intermediate – (I occasionally do some long-distance running)
- 2km Advanced- (I regularly do long-distance running)
It is important that you pick a distance that reflects your current workload.
Over training with respect to your current fitness level will be detrimental.
Train with effort, train with intelligence.
Interval Sprint Session (Deload)
- Functional Warmup.
- 1 set (40m sprint with 20 sec rest x 3 reps).
- Rest 5mins.
- 1 set (70m sprint with 40 sec rest x 4 reps).
- Walk 2mins.
(Total Distance: 400m)
Long Run Session
- Functional Warmup.
- Long run. Pick a distance that aligns with the work you have been doing as follows:
- 1.2km Beginner – (I am currently not doing any long-distance running)
- 1.6km Intermediate – (I occasionally do some long-distance running)
- 2km Advanced- (I regularly do long-distance running)
It is important that you pick a distance that reflects your current workload.
Over training with respect to your current fitness level will be detrimental.
Train with effort, train with intelligence.