SPRINTING PROGRAM - SportsEngine



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Sprinter Training

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The goal of the SLHS Track & Field program is to provide the best opportunities for student-athletes to excel in teamwork, sportsmanship, self discipline and moral character. The purpose is to provide each participant with experiences that will be positive, memorable, and help the athlete develop the capacity for commitment to a cause, acceptance of responsibility and loyalty towards any chosen endeavor.

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SPRINTING PROGRAM TERMS YOU NEED TO KNOW

A. Two groups of sprinters are covered here. Short Sprinters (SS) which race primarily 100m, 200m, and 110m Hurdles and Long Sprinters (LS) which race primarily 200m, 400m and 300m Hurdles are the fundamental groups.

B. The sprinting oxygen delivery system training program will consist of two parts, Distance Recovery Runs (DRR) and Continuous Intervals (CI).

1. Distance Recovery Runs (DRR) are used after lactic acid training days that tax the system heavily. After large shocks to the system more than one of these days may be necessary. Large amounts of muscle soreness will usually serve as an indicator. The DRR will range form one to four miles. Girl SS should rarely do more than 1.5 miles and boy SS should not usually go more than 3 miles. It is important to remember that these are recovery runs. To go too far will defeat that purpose. The distance run will also depend on the maturity and experience of the athlete. For the very weak runner a day off from running may need to replace a DRR. These runs also serve to maintain the mileage level of an athlete.

2. Continuous Intervals (CI) are the heart of the oxygen delivery system program. The hard part will be keeping these speedsters from dipping into their lactic acid range. The fittest boys should not go faster than 22 seconds per 100 meters, 45 seconds per 200 meters or 66 seconds per 300 meters. The fittest girl should go no faster than 25 seconds per 100 meters, 50 seconds per 200 meters or 75 seconds per 300 meters. These runs take the form of sets of 4 with 4 minutes of jogging between each run. The rest between each set is doubled to 8 minutes. These workouts involve continuous running if at all possible and should be thought of as a controlled distance run that must stay aerobic.

a. The workout should stop when the heart rate is not down to 120 at the end of the end of more than one 4-minute jog. The runner would then finish out the total mile of the workout a leisurely pace.

b. Continuous Intervals should be maintained every 5 days or less.

c. Short Sprinters use 100's & 200's with 4-minute jog between each run.

d. Long Sprinters use 200's & 300's with 4-minute jog between each run.

e. As the fitness level of the athlete improves the tempo of the jog should increase.

f. The length of the jog will range from 300 meters for the weakest to about 600+ meters for the fittest. The set rest( the jog between each set is doubled) is twice as far as the interval rest jog. That means that if the jog is 600m between each run then the jog between each set will be 1200m, etc.

g. REMEMBER, the workout is dependent upon FITNESS, NOT 100 meter speed!!

h. This workout will range from 3 repetitions to 8 repetitions. Only very fit Long Sprinters reach the 8-repetition mark. Very gifted (All State) may go a little higher than 8 repetitions.

i. Total miles in the workout should be monitored very closely so distance levels can be maintained but not exceeded.

j. A four repetition sets will cover anywhere from a little under a mile for the weakest to 1.5 miles for the fittest. A set break will entail a 600

to 1200-meter jog in the 8 minutes allotted between sets.

k. The warm up for Continuous Intervals should not include any lactic acid work.

l. When two of these workouts are done in a week, one should be a low volume and the other high. The low volume workout would be 75% of the high volume.

m. Lactic acid work can follow a Continuous Interval workout on the same day if the volume is not too great. This would usually mean pure speed work only.

n. The KEY to this workout, is to cover the most distance you can, after each rep or between set, and get your HEART RATE back to 120 as quickly as possible.

C. The lactic acid system-training program consists of six parts: Pure Speed (PS), Repeats (RT), Under Distance Intervals (UDI), Over Distance Intervals (ODI), Race Shocking (RS), and Sprint Fartlek (SF).

1. Pure Speed (PS) involves all out runs of 25 meters, 50 meters and very rare instances 75 meters (use only with the best and toughest). The pulse rate must come down to 100 bpm (that is a 10 count during a measure 6 second period) between repetitions. Use a standing - stretching rest between each repetition. Pure Speed workouts can take the form of starts, finishes or relay exchanges, with the day after often requiring a DRR. Total volume should not exceed 400 to 500 meters for the MOST experienced athletes. Youngsters may only be able to tolerate 200 meters of total volume. This volume must be worked up to over a three-week period. Speed, concentration and form are an absolute must. This must be maintained every seven days and after three weeks can be done twice per week in a low-high volume format. The low volume workout will be 75% of the high volume workout. The low volume workout can be done in conjunction with another type of workout.

2. Repeats (RT) start with near all out 100 meters. The rest is a standing stretching period until the heart rate returns to fewer than 100 bpm. Once 4 x 100m has been successfully attained you can try to convert this to all out 200 meters. The total volume of this will never exceed 1000 meters. It will take years to achieve this level. Later in the season this will be done in meets and cannot be done more than once per week.

a. A typical workout progression for a top athlete would be (by week):

2 x 100m, 3 x 100m, 4 x 100m, 1 x 200m + 3 x 100m,

2 x 200m + 3 x 100m, etc.

b. Repeats and pure speed will often be combined in a session in that order to attain and achieve the total sprint volume.

c. Once meets begin some workouts after meets will be needed to maintain volume.

d. Once meets start try to limit ALL OUT sprinting to once a week.

For example: ( 100 + 200 + LJ ).

Repeat Time Chart

|100m TIME |4|50m |1|2|3|

| |0| |0|0|0|

| |0| |0|0|0|

| |m| |m|m|m|

| |G| | | | |

| |O| | | | |

| |A| | | | |

| |L| | | | |

| |T| | | | |

| |I| | | | |

| |M| | | | |

| |E| | | | |

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|100m Time | | | | | |

|1600m Base | | | | | |

|200m | | | | | |

|300m | | | | | |

|400m | | | | | |

|600m | | | | | |

| | | | | | |

|12.6 | | | | | |

|4:13.6 4:30.6 | | | | | |

|35.0 37.4 | | | | | |

|52.9 56.6 | | | | | |

|1:10.9 1:15.8 | | | | | |

|1:47.4 1:54.7 | | | | | |

| | | | | | |

|12.7 | | | | | |

|4:15.2 4:32.2 | | | | | |

|35.2 37.6 | | | | | |

|53.3 56.9 | | | | | |

|1:11.4 1:16.3 | | | | | |

|1:48.1 1:55.4 | | | | | |

| | | | | | |

|12.8 | | | | | |

|4:16.8 4:33.8 | | | | | |

|35.4 37.9 | | | | | |

|53.6 57.3 | | | | | |

|1:11.8 1:16.7 | | | | | |

|1:48.7 1:56.1 | | | | | |

| | | | | | |

|12.9 | | | | | |

|4:18.4 4:35.4 | | | | | |

|35.6 38.1 | | | | | |

|54.0 57.6 | | | | | |

|1:12.3 1:17.2 | | | | | |

|1:49.4 1:56.8 | | | | | |

| | | | | | |

|13.0 | | | | | |

|4:20.0 4:37.0 | | | | | |

|35.9 38.3 | | | | | |

|54.3 58.0 | | | | | |

|1:12.7 1:17.6 | | | | | |

|1:50.1 1:57.5 | | | | | |

| | | | | | |

|13.1 | | | | | |

|4:21.6 4:38.6 | | | | | |

|36.1 38.5 | | | | | |

|54.7 58.3 | | | | | |

|1:13.2 1:18.1 | | | | | |

|1:50.8 1:58.1 | | | | | |

| | | | | | |

|13.2 | | | | | |

|4:23.2 4:40.2 | | | | | |

|36.3 38.8 | | | | | |

|55.0 58.7 | | | | | |

|1:13.7 1:18.6 | | | | | |

|1:51.5 1:58.8 | | | | | |

| | | | | | |

|13.3 | | | | | |

|4:24.8 4:41.8 | | | | | |

|36.6 39.0 | | | | | |

|55.3 59.0 | | | | | |

|1:14.1 1:19.0 | | | | | |

|1:52.2 1:59.5 | | | | | |

| | | | | | |

|13.4 | | | | | |

|4:26.4 4:43.4 | | | | | |

|36.8 39.2 | | | | | |

|55.7 59.4 | | | | | |

|1:14.6 1:19.5 | | | | | |

|1:52.9 2:00.2 | | | | | |

| | | | | | |

|13.5 | | | | | |

|4:28.0 4:45.0 | | | | | |

|37.0 39.5 | | | | | |

|56.0 59.7 | | | | | |

|1:15.0 1:19.9 | | | | | |

|1:53.6 2:00.9 | | | | | |

| | | | | | |

|13.6 | | | | | |

|4:29.6 4:46.6 | | | | | |

|37.3 39.7 | | | | | |

|56.4 1:00.0 | | | | | |

|1:15.5 1:20.4 | | | | | |

|1:54.3 2:01.6 | | | | | |

| | | | | | |

|13.7 | | | | | |

|4:31.2 4:48.2 | | | | | |

|37.5 39.9 | | | | | |

|56.7 1:00.4 | | | | | |

|1:16.0 1:20.9 | | | | | |

|1:55.0 2:02.3 | | | | | |

| | | | | | |

|13.8 | | | | | |

|4:32.8 4:49.8 | | | | | |

|37.7 40.2 | | | | | |

|57.1 1:00.7 | | | | | |

|1:16.4 1:21.3 | | | | | |

|1:55.6 2:03.0 | | | | | |

| | | | | | |

|13.9 | | | | | |

|4:43.4 4:51.4 | | | | | |

|37.9 40.4 | | | | | |

|57.4 1:01.1 | | | | | |

|1:16.9 1:21.8 | | | | | |

|1:56.3 2:03.7 | | | | | |

| | | | | | |

|14.0 | | | | | |

|4:45.0 4:53.0 | | | | | |

|38.2 40.6 | | | | | |

|57.8 1:01.4 | | | | | |

|1:17.3 1:22.2 | | | | | |

|1:57.0 2:04.4 | | | | | |

| | | | | | |

|14.1 | | | | | |

|4:46.6 4:54.6 | | | | | |

|38.4 40.8 | | | | | |

|58.1 1:01.8 | | | | | |

|1:17.8 1:22.7 | | | | | |

|1:57.7 2:05.0 | | | | | |

| | | | | | |

|14.2 | | | | | |

|4:48.2 4:56.2 | | | | | |

|38.7 41.1 | | | | | |

|58.5 1:02.1 | | | | | |

|1:18.3 1:23.2 | | | | | |

|1:58.5 2:05.7 | | | | | |

| | | | | | |

|14.3 | | | | | |

|4:49.8 4:57.8 | | | | | |

|38.9 41.3 | | | | | |

|58.8 1:02.5 | | | | | |

|1:18.8 1:23.6 | | | | | |

|1:59.2 2:06.4 | | | | | |

| | | | | | |

|14.4 | | | | | |

|4:51.4 4:59.4 | | | | | |

|39.1 41.5 | | | | | |

|59.2 1:02.8 | | | | | |

|1:19.2 1:24.1 | | | | | |

|1:59.9 2:07.1 | | | | | |

| | | | | | |

|14.5 | | | | | |

| | | | | | |

|39.4 41.8 | | | | | |

|59.5 1:03.2 | | | | | |

|1:19.7 1:24.5 | | | | | |

|2:00.6 2:07.8 | | | | | |

| | | | | | |

|14.6 | | | | | |

|  | | | | | |

|39.6 42.0 | | | | | |

|59.9 1:03.5 | | | | | |

|1:20.2 1:25.0 | | | | | |

|2:01.3 2:08.5 | | | | | |

| | | | | | |

|14.7 | | | | | |

|  | | | | | |

|39.8 42.2 | | | | | |

|1:00.2 1:03.8 | | | | | |

|1:20.6 1:25.5 | | | | | |

|2:01.9 2:09.2 | | | | | |

| | | | | | |

|14.8 | | | | | |

|  | | | | | |

|40.0 42.5 | | | | | |

|1:00.6 1:04.2 | | | | | |

|1:21.1 1:25.9 | | | | | |

|2:02.6 2:09.9 | | | | | |

| | | | | | |

|14.9 | | | | | |

|  | | | | | |

|40.3 42.7 | | | | | |

|1:00.9 1:04.5 | | | | | |

|1:21.5 1:26.4 | | | | | |

|2:03.3 2:10.6 | | | | | |

| | | | | | |

|15.0 | | | | | |

|5:52.2 6:09.0 | | | | | |

|40.6 42.9 | | | | | |

|1:01.2 1:04.9 | | | | | |

|1:21.9 1:26.8 | | | | | |

|2:04.0 2:11.7 | | | | | |

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|100m Time |1600m Base |200m |300m |400m |600m |

|15.1 |5:01.6 5:09.6|40.9 43.3 |1:01.5 |1:22.3 1:27.3|2:04.7 2:11.1 |

| | | |1:05.2 | | |

|15.2 |5:03.2 5:11.2 |41.2 43.3 |1:01.8 |1:22.3 1:27.7|2:05.4 2:11.8 |

| | | |1:05.5 | | |

|15.3 |5:04.8 5:12.8 |41.5 43.9 |1:02.1 |1:22.7 1:28.1|2:06.1 2:12.5 |

| | | |1:05.8 | | |

|15.4 |5:06.4 5:14.4 |41.8 44.2 |1:02.4 |1:23.1 1:28.5|2:06.8 2:13.2 |

| | | |1:06.1 | | |

|15.5 |5:08.0 5:16.0 |42.1 44.5 |1:02.7 |1:23.5 1:28.9|2:07.5 2:13.9 |

| | | |1:06.4 | | |

|15.6 |5:09.6 5:17.6 |42.4 44.8 |1:03.0 |1:23.9 1:29.3|2:08.2 2:14.6 |

| | | |1:06.7 | | |

|15.7 |5:11.2 5:19.2 |42.7 45.1 |1:03.3 |1:24.3 1:29.7|2:08.9 2:15.3 |

| | | |1:07.0 | | |

|15.8 |5:12.8 5:20.8 |43.0 45.4 |1:03.6 |1:24.7 1:30.1|2:09.6 2:16.0 |

| | | |1:07.3 | | |

|15.9 |5:14.4 5:28.4 |43.3 45.7 |1:03.9 |1:25.1 1:30.5|2:10.3 2:16.7 |

| | | |1:07.6 | | |

|16.0 |5:16.0 5:24.0 |43.6 46.0 |1:04.2 |1:25.5 1:30.9|2:11.0 2:17.4 |

| | | |1:07.9 | | |

|16.1 |5:17.6 5:32.6 |43.9 46.3 |1:04.5 |1:25.9 1:31.3|2:11.7 2:18.1 |

| | | |1:08.2 | | |

|16.2 |5:19.2 5:27.2 |44.2 46.6 |1:04.8 |1:26.3 1:31.7|2:12.4 2:18.8 |

| | | |1:08.5 | | |

|16.3 |5:20.8 5:28.8 |44.5 46.9 |1:05.1 |1:26.7 1:32.0|2:13.1 2:19.5 |

| | | |1:08.8 | | |

|16.4 |5:22.4 5:30.4 |44.8 47.2 |1:05.4 |1:27.1 1:32.4|2:13.8 2:20.2 |

| | | |1:09.1 | | |

|16.5 |5:24.0 5:32.0 |45.1 47.5 |1:05.7 |1:27.5 1:32.8|2:14.5 2:20.9 |

| | | |1:09.4 | | |

4. Under Distance Intervals (UDI) are 300's for Long Sprinters and 150's for Short Sprinters. Weak individuals may have to do 200's and 100's. Do these once a week and build up to anywhere from 3 to 6 repetitions per session. Use the same range off the chart based on their all-out 100m speeds. Rest is a standing-stretching heart rate of 120 bpm.

UNDER DISTANCE INTEVAL

|100 meter Time |1600m Base |100m |150m |200m |250m |300m |400m |

|10.5 |3:40.0 3:57.0 |12.8 13.8 |19.4 21.0 |26.0 28.1 |32.8 35.4 |39.5 42.7 |53.0 57.3 |

|10.6 |3:41.6 3:58.6 |12.9 13.9 |19.5 21.1 |26.2 28.3 |33.0 35.7 |39.8 43.0 |53.4 57.7 |

|10.7 |3:43.2 4:00.2 |13.0 14.0 |19.7 21.3 |26.4 28.5 |33.3 35.9 |40.1 43.3 |53.8 58.1 |

|10.8 |3:44.8 4:01.8 |13.1 14.1 |19.8 21.4 |26.6 28.7 |33.5 36.2 |40.4 43.6 |54.2 58.5 |

|10.9 |3:46.4 4:03.4 |13.2 14.2 |20.0 21.6 |26.8 28.9 |33.8 36.4 |40.7 43.9 |54.6 58.9 |

|11.0 |3:48.0 4:05.0 |13.3 14.3 |20.1 21.7 |27.0 29.1 |34.0 36.7 |41.0 44.2 |55.0 59.3 |

|11.1 | 3:49.6 4:06.6 |13.4 14.4 |20.3 21.9 |27.2 29.3 |34.3 36.9 |41.3 44.5 |55.4 59.7 |

|11.2 | 3:51.2 4:08.2 |13.5 14.5 |20.4 22.0 |27.4 29.5 |34.5 37.2 |41.6 44.8 |55.8 1:00.0 |

|11.3 |3:52.8 4:09.8 |13.6 14.6 |20.6 22.2 |27.6 29.7 |34.8 37.4 |41.9 45.1 |56.2 1:00.5 |

|11.4 |3:54.4 4:11.4 |13.7 14.7 |20.7 22.3 |27.8 29.9 |35.0 37.7 |42.2 45.4 | 56.6 1:00.9|

|11.5 |3:56.0 4:13.0 |13.8 14.8 |20.9 22.5 |28.0 30.1 |35.3 37.9 |42.5 45.7 |57.0 1:01.2 |

|11.6 |3:57.6 4:14.6 |13.9 14.9 |21.0 22.6 |28.2 30.3 |35.5 38.2 |42.8 46.0 |57.4 1:01.7 |

|11.7 |3:59.2 4:16.2 |14.0 15.0 |21.2 22.8 |28.4 30.5 |35.8 38.4 |43.1 46.3 |57.8 1:02.1 |

|11.8 |4:00.8 4:17.8 |14.1 15.1 |21.3 22.9 |28.6 30.7 |36.0 38.7 |43.4 46.6 |58.2 1:02.4 |

|11.9 |4:02.4 4:19.4 |14.2 15.2 |21.5 23.1 |28.8 30.9 |36.3 38.9 |43.7 46.9 |58.6 1:02.9 |

|12.0 |4:04.0 4:21.0 |14.3 15.3 |21.6 23.2 |29.0 31.1 |36.5 39.2 |44.0 47.2 |59.0 1:03.3 |

|12.1 |4:05.6 4:22.6 |14.4 15.4 |21.8 23.4 |29.2 31.3 |36.8 39.4 |44.3 47.5 |59.4 1:03.6 |

|12.2 |4:07.2 4:24.2 |14.5 15.5 |21.9 23.5 |29.4 31.5 |37.0 39.7 |44.6 47.8 |59.8 1:04.0 |

|12.3 |4:08.8 4:25.8 |14.6 15.6 |22.1 23.7 |29.6 31.7 |37.3 39.9 |44.9 48.1 |1:00.2 |

| | | | | | | |1:04.5 |

|12.4 |4:10.4 4:27.4 |14.7 15.7 |22.2 23.8 |29.8 31.9 |37.5 40.2 |45.2 48.4 |1:00.6 |

| | | | | | | |1:04.8 |

|12.5 |4:12.0 4:29.0 |14.8 15.8 |22.4 24.0 |30.0 32.1 |37.8 40.4 |45.5 48.7 |1:01.0 |

| | | | | | | |1:05.2 |

|100 meter Time |1600m Base |100m |150m |200m |250m |300m |400m |

|12.6 |4:13.6 4:30.6 |14.9 15.9 |22.5 24.1 |30.2 32.3 |38.0 40.7 |45.8 49.0 |1:01.4 |

| | | | | | | |1:05.7 |

|12.7 |4:15.2 4:32.2 |15.0 16.0 |22.7 24.3 |30.4 32.5 |38.3 40.9 |46.1 49.3 |1:01.8 |

| | | | | | | |1:06.1 |

|12.8 |4:16.8 4:33.8 |15.1 16.1 |22.8 24.4 |30.6 32.7 |38.5 41.2 |46.4 49.6 |1:02.2 |

| | | | | | | |1:06.5 |

|12.9 |4:18.4 4:35.4 |15.2 16.2 |23.0 24.6 |30.8 32.9 |38.8 41.4 |46.7 49.9 |1:02.6 |

| | | | | | | |1:06.8 |

|13.0 |4:20.0 4:37.0 |15.3 16.3 |23.1 24.7 |31.0 33.1 |39.0 41.7 |47.0 50.2 |1:03.0 |

| | | | | | | |1:07.3 |

|13.1 |4:21.6 4:38.6 |15.3 16.4 |23.3 24.9 |31.2 33.3 |39.3 41.9 |47.3 50.5 |1:03.4 |

| | | | | | | |1:07.7 |

|13.2 |4:23.2 4:40.2 |15.5 16.5 |23.4 25.0 |31.4 33.5 |39.5 42.2 |47.6 50.8 |1:03.8 |

| | | | | | | |1:08.0 |

|13.3 |4:24.8 4:41.8 |15.6 16.6 |23.6 25.2 |31.6 33.7 |39.8 42.4 |47.9 51.1 |1:04.2 |

| | | | | | | |1:08.5 |

|13.4 |4:26.4 4:43.4 |15.7 16.7 |23.7 25.3 |31.8 33.9 |40.0 42.7 |48.2 51.4 |1:04.6 |

| | | | | | | |1:08.8 |

|13.5 |4:28.0 4:45.0 |15.8 16.8 |23.9 23.5 |32.0 34.1 |40.3 42.9 |48.5 51.7 |1:05.0 |

| | | | | | | |1:09.2 |

|13.6 |4:29.6 4:46.6 |15.9 16.9 |24.0 25.6 |32.2 34.3 |40.5 43.2 |48.8 52.0 |1:05.4 |

| | | | | | | |1:09.7 |

|13.7 |4:31.2 4:48.2 |16.0 17.0 |24.2 25.8 |32.4 34.5 |40.8 43.5 |49.1 52.3 |1:05.8 |

| | | | | | | |1:10.1 |

|13.8 |4:32.8 4:49.8 |16.1 17.1 |24.3 25.9 |32.6 34.7 |41.0 43.7 |49.4 52.6 |1:06.2 |

| | | | | | | |1:10.5 |

|13.9 |4:43.4 4:51.4 |16.7 17.2 |25.3 26.1 |33.9 34.9 |42.7 43.9 |51.4 52.9 |1:08.8 |

| | | | | | | |1:10.8 |

|14.0 |4:45.0 4:53.0 |16.8 17.3 |25.2 26.2 |34.1 35.1 |42.9 44.2 |51.7 53.2 |1:09.2 |

| | | | | | | |1:11.3 |

|14.1 |4:46.6 4:54.6 |16.9 17.4 |25.6 26.4 |34.3 35.3 |43.2 44.4 |52.0 53.5 |1:09.7 |

| | | | | | | |1:11.7 |

|14.2 |4:48.2 4:56.2 |17.0 17.5 |25.8 26.5 |34.5 35.5 |43.4 44.7 |52.3 53.8 |1:10.1 |

| | | | | | | |1:12.0 |

|14.3 |4:49.8 4:57.8 |17.1 17.6 |25.9 26.7 |34.7 35.7 |43.7 44.9 |52.6 54.1 |1:10.5 |

| | | | | | | |1:12.5 |

|14.4 |4:51.4 4:59.4 |17.2 17.7 |26.1 26.8 |34.9 35.9 |43.9 45.2 |52.9 54.4 |1:10.8 |

| | | | | | | |1:12.8 |

|14.5 |4:53.0 5:01.0 |17.3 17.8 |26.2 27.0 |35.1 36.1 |44.2 45.4 |53.2 54.7 |1:11.3 |

| | | | | | | |1:13.3 |

|14.6 |4:54.6 5:02.6 |17.4 17.9 |26.4 27.1 |35.3 36.3 |44.4 45.7 |53.5 55.0 |1:11.7 |

| | | | | | | |1:13.7 |

|14.7 |4:56.2 5:04.2 |17.5 18.0 |26.5 27.3 |35.5 36.5 |44.7 45.9 |53.8 55.3 |1:12.0 |

| | | | | | | |1:14.0 |

|14.8 |4:57.8 5:05.8 |17.6 18.1 |26.7 27.4 |35.7 36.7 |44.9 46.2 |54.1 55.6 |1:12.5 |

| | | | | | | |1:14.5 |

|14.9 |4:59.4 5:07.4 |17.7 18.2 |26.8 27.6 |35.9 36.9 |45.2 46.4 |54.4 55.9 |1:12.8 |

| | | | | | | |1:14.8 |

|15.0 |5:01.0 5:09.0 |17.8 18.3 |27.0 27.7 |36.1 37.1 |45.4 46.7 |54.7 56.2 |1:13.3 |

| | | | | | | |1:15.3 |

UNDER DISTANCE INTERVAL CHART

UNDER DISTANCE INTERVAL CHART

|100 meter Time |1600m Base |100m |150m |200m |250m |300m |400m |

|15.1 |5:01.6 5:09.6 |17.9 18.4 |27.2 28.1|36.3 37.3 |45.6 47.0 |55.0 56.5 |1:13.7 |

| | | | | | | |1:15.7 |

|15.2 |5:03.2 5:11.2 |18.0 18.5 |27.4 28.3|36.5 37.5 |45.9 47.2 |55.3 56.8 |1:14.1 |

| | | | | | | |1:16.1 |

|15.3 |5:04.8 5:12.8 |18.1 18.6 |27.6 28.5|36.7 37.7 |46.1 47.5 |55.6 57.1 |1:14.5 |

| | | | | | | |1:16.6 |

|15.4 |5:06.4 5:14.4 |18.2 18.7 |27.8 28.7|36.9 37.9 |46.4 47.7 |55.9 57.4 |1:14.9 |

| | | | | | | |1:17.0 |

|15.5 |5:08.0 5:16.0 |18.3 18.8 |28.0 28.9|37.1 38.1 |46.6 48.0 |56.2 57.7 |1:15.3 |

| | | | | | | |1:17.5 |

|15.6 |5:09.6 5:17.6 |18.4 18.9 |28.2 29.1|37.3 38.3 |46.9 48.2 |56.5 58.0 |1:15.7 |

| | | | | | | |1:17.9 |

|15.7 |5:11.2 5:19.2 |18.5 19.0 |28.4 29.3|37.5 38.5 |47.1 48.7 |56.8 58.3 |1:16.5 |

| | | | | | | |1:18.7 |

|15.8 |5:12.8 5:20.8 |18.6 19.1 |28.6 29.5|37.7 38.7 |47.4 48.7 |57.1 58.6 |1:16.5 |

| | | | | | | |1:18.7 |

|15.9 |5:14.4 5:28.4 |18.7 19.2 |28.8 29.7|37.9 38.9 |47.6 48.9 |57.4 58.9 |1:16.9 |

| | | | | | | |1:19.1 |

|16.0 |5:16.0 5:24.0 |18.8 19.3 |29.0 29.9|38.1 39.1 |47.9 49.1 |57.7 59.2 |1:17.3 |

| | | | | | | |1:19.1 |

|16.1 |5:17.6 5:32.6 |18.9 19.4 |29.2 30.1|38.3 39.3 |48.1 49.4 |58.0 59.5 |1:17.7 |

| | | | | | | |1:19.9 |

|16.2 |5:19.2 5:27.2 |19.0 19.5 |29.4 30.3|38.5 39.5 |48.4 49.6 |58.3 59.8 |1:18.1 |

| | | | | | | |1:20.3 |

|16.3 |5:20.8 5:28.8 |19.1 19.6 |29.6 30.5|38.7 39.7 |48.6 49.9 |58.6 1:01.1 |1:18.5 |

| | | | | | | |1:20.7 |

|16.4 |5:22.4 5:30.4 |19.2 19.7 |29.8 30.7|38.9 39.9 |48.9 50.1 |58.9 1:00.4 |1:18.9 |

| | | | | | | |1:20.7 |

|16.5 |5:24.0 5:32.0 |19.3 |30.0 30.9|39.1 40.1 |49.1 50.4 |59.2 1:00.7 |1:19.3 |

| | |19.8 | | | | |1:21.5 |

5. Race Shocking (RS) involve using designated races to push through personal best during the first half of a sprint race. A new level will have to be shocked about three to five times before it may be converted.

6. Sprint Fartlek (SF) workouts involve using all the lactic acid systems in one day. Go from slow to fast. This maximizes and fine tunes the system. Be careful of total volumes and heart rates. This workout will shock and deplete the legs for a while.

D. See sample schedule for good LS and SS.

E. Sequencing of workouts:

1. If you are setting up a practice or a sequence of practices that involve lactic acid work always do the slowest work first and the fastest work last. This applies to setting up a fartlek sprint workout as well. When a new stress is added to the system, it should be followed by an easy day so that adaptation can take place.

F. Cataloging and Splits:

1. It is important to keep a record of what is done in practice and the times of all lactic acid work. This is necessary to know what levels have been achieved and what volumes are being maintained. It will be necessary to take accurate splits in races to know what levels have actually been shocked and to really understand what the results of the meets mean.

2. It is very important to monitor the total weekly mileage of the various groups of athletes. This will assure that once a level is worked up to, it is maintained without being exceeded too much. This will also assure that no one day exceeds the maximum volume for a day.

G. Notes:

1. When getting the 100m time, you must use the 2 x 100 when timing for all out 100's.

|  |Pure Speed  |Distance of Run |Distance of Run 200 |Distance of Run |Non-stop runs from |100@22-25 sec. |

| | |50 100 200 300 |300 400 600 |100,150,200, |3/4 to 3 miles |200@45-50 sec. |

| | |Repeats |Over Distance |250,300, 400 |Long Runs |300@66-75 sec. W/4min |

| | | |Intervals |Under Distance | |jog between each |

| | | | |Intervals | |Continuous |

|10.5 |  |5.4 - 5.5 |30.1 - 32.6 |12.8 - 13.8 |  |  |

| | |10.8 - 11.0 |45.7 - 49.4 |19.4 - 21.0 | | |

| | |21.5 - 22.0 |1:01.2 - 1:06.1 |26.0 - 28.1 | | |

| | |32.6 - 33.4  |1:32.9 - 1:40.2 |32.8 - 35.4 | | |

| | | | |39.5 - 42.7 | | |

| | | | |53.0 - 57.3 | | |

|10.6 |  |5.4 - 5.6 |30.4 - 32.8 |12.9 - 13.9 |  |  |

| | |10.9 - 11.1 |46.0 - 49.7 |19.5 - 21.1 | | |

| | |21.7 - 22.2 |1:01.7 - 1:06.6 |26.2 - 28.3 | | |

| | |32.9 - 33.4  |1:33.9 - 1:40.2 |33.0 - 35.7 | | |

| | | | |39.8 - 42.7 | | |

| | | | |53.0 - 57.3 | | |

|10.7 |  |5.5 - 5.6 |30.6 - 33.0 |13.0 - 14.0 |  |  |

| | |10.9 - 11.1 |46.4 - 50.1 |19.7 - 21.3 | | |

| | |21.7 - 22.2 |1:02.2 - 1:07.1 |26.4 - 28.5 | | |

| | |32.9 - 33.7  |1:34.3 - 1:41.6 |33.3 - 35.9 | | |

| | | | |40.1 - 43.3 | | |

| | | | |53.8 - 58.1 | | |

|10.8 |  | 5.5 - 5.7 |30.8 - 33.3 |13.1 - 14.1 |  |  |

| | |11.1 - 11.3 |46.8 - 50.5 |19.8 - 21.4 | | |

| | |22.1 - 22.6 |1:02.6 - 1:07.5 |26.6 - 28.7 | | |

| | |33.5 - 34.0 |1:34.9 - 1:42.3 |33.5 - 36.2 | | |

| | | | |40.4 - 43.6 | | |

| | | | |54.2 - 58.5 | | |

|10.9 |  |5.6 - 5.7 |31.0 - 33.5 |13.2 - 14.2 |  |  |

| | |11.2 - 11.4 |47.2 - 50.9 |20.0 - 21.6 | | |

| | |22.3 - 22.8 |1:03.1 - 1:08.0 |26.8 - 28.9 | | |

| | |33.8 - 34.6  |1:35.6 - 1:43.0  |33.8 - 36.4 | | |

| | | | |40.7 - 43.9 | | |

| | | | |54.6 - 58.99 | | |

|11.0 |  | 5.6 - 5.8 |31.3 - 33.7 |13.3 - 14.3 |  |  |

| | |11.3 - 11.5 |47.6 - 51.3 1:03.5 -|20.1 - 21.7 | | |

| | |22.5 -23.0 |1:08.4 |27.0 - 29.1 | | |

| | |34.1 - 34.9 |1:36.3 - 1:43.7 |34.0 - 36.7 | | |

| | | | |41.0 - 44.2 | | |

| | | | |55.0 - 59.3 | | |

|11.1 |  |5.7 - 5.8 |31.5 - 33.9 |13.4 - 14.4 |  |  |

| | |11.4 - 11.6 |48.0- 51.7 |20.3 - 21.9 | | |

| | |22.7 - 23.2 |1:04.0 - 1:08.9 |27.2 - 29.3 | | |

| | |34.4 - 35.2  |1:37.0 - 1:44.3 |34.3 - 36.9 | | |

| | | | |41.3 - 44.5 | | |

| | | | |55.4 - 59.7 | | |

|Timed 100 |Pure Speed |Repeats |Over Distance |Under Distance |Long Run |Continuous Intervals |

|  |  |Distance of Run |Distance of Run 200 |Distance of Run |Non-stop runs from |100@22-25 sec. |

| | |50 100 200 300 |300 400 600 |100,150,200, |3/4 to 3 miles |200@45-50 sec. |

| | | | |250,300, 400 | |300@66-75 sec. W/4min |

| | | | | | |jog between each |

|11.2 |  |5.7 - 5.9 |31.7 - 34.2 | 13.5 - 14.5 |  |  |

| | |11.5 - 11.7 |48.4 - 52.1 |20.4 - 22.0 | | |

| | |22.9 - 23.4 |1:04.5 - 1:09.4 |27.4 - 29.5 | | |

| | |34.7 - 35.5 |1:37.7 - 1:45.0  |34.5 - 37.2 | | |

| | | | |41.6 - 44.8 | | |

| | | | |55.8 - 1:00.0 | | |

|11.3 |  |5.8 - 5.9 | 32.0 - 34.4 |13.6 - 14.6 |  |  |

| | |11.6 - 11.8 |48.8 - 52.5 |20.6 - 22.2 | | |

| | |23.1 - 23.6 |1:04.9 - 1:09.8 |27.6 - 29.7 | | |

| | |35.0 - 35.8  |1:38.4 - 1:45.7 |34.8 - 37.4 | | |

| | | | |41.9 - 45.1 | | |

| | | | |56.2 - 1:00.5  | | |

|11.4 |  |5.8 - 6.0 | 32.2 - 34.6 |13.7 - 14.7 |  |  |

| | |11.7 - 11.9 |49.2 - 52.9 |20.7 - 22.3 | | |

| | |23.3 - 23.8 |1:05.4 - 1:10.3 |27.8 - 29.9 | | |

| | |35.3 - 36.1  |1:39.1 - 1:46.4 |35.0 - 37.7 | | |

| | | | |42.2 - 45.4 | | |

| | | | |56.6 - 1:00.9 | | |

|11.5 |  |5.9 - 6.0 |32.4 - 34.9 |13.8 - 14.7 |  |  |

| | |11.8 - 12.0 |49.6 - 53.3 |20.9 - 22.5 | | |

| | |23.5 - 24.0 | |28.0 - 30.1 | | |

| | |35.6 - 36.4  | |35.3 - 37.9 | | |

| | | | |42.5 - 45.7 | | |

| | | | |57.0 - 1:01.2 | | |

|11.6 |  |5.9 - 6.1 |32.7 - 35.1 |13.9 - 14.9 |  |  |

| | |11.9 - 12.1 |50.0 - 53.7 |21.0 - 22.6 | | |

| | |23.7 - 24.2  |1:06.3 - 1:11.2 |28.2 - 30.3 | | |

| | |35.9 - 36.2 |1:39.8 - 1:47.1 |35.5 - 38.2 | | |

| | | | |42.8 - 46.0 | | |

| | | | |57.4 - 1:01.7 | | |

|11.7 |  | 6.0 - 6.1 |32.9 - 35.3 |14.0 - 15.0 |  |  |

| | |12.0 - 12.2 |50.4 - 54.1 |21.2 - 22.8 | | |

| | |23.9 - 24.4 |1:06.8 - 1:11.7 |28.4 - 30.5 | | |

| | |36.2 - 37.0 |1:41.2 - 1:48.5 |35.8 - 38.4 | | |

| | | | |43.1 - 46.3 | | |

| | | | |57.8 - 1:02.1 | | |

|Timed 100 |Pure Speed |Repeats |Over Distance |Under Distance |Long Run |Continuous Intervals |

|  |  |Distance of Run |Distance of Run 200 |Distance of Run |Non-stop runs from |100@22-25 sec. |

| | |50 100 200 300 |300 400 600 |100,150,200, |3/4 to 3 miles |200@45-50 sec. |

| | | | |250,300, 400 | |300@66-75 sec. W/4min |

| | | | | | |jog between each |

|11.8 |  | 6.0 - 6.2 |33.1 - 35.6 |14.1 - 15.1 |  |  |

| | |12.1 - 12.3 |50.8 - 54.5 |21.3 - 22.9 | | |

| | |24.1 - 24.6 |1:07.2 - 1:12.1 |28.6 - 30.7 | | |

| | |36.5 - 37.3 |1:41.8 - 1:49.2 |36.0 - 38.7 | | |

| | | | |43.4 - 46.6 | | |

| | | | |58.2 - 1:02.4 | | |

|11.9 |  | 6.1 - 6.2 |33.3 - 35.8 |14.2 - 15.2 |  |  |

| | |12.2 - 12.4 |51.2 - 54.9 |21.6 - 23.2 | | |

| | |24.3 - 24.8 |1:07.7 - 1:12.6 |28.8 - 30.9 | | |

| | |36.8 - 37.6 |1:42.5 - 1:49.9 |36.3 - 38.9 | | |

| | | | |43.7 - 46.9 | | |

| | | | |58.6 - 1:02.9 | | |

|12.0 |  |6.1 - 6.3 | 33.5 - 36.0 |  |  |  |

| | |12.3 - 12.5 |51.6 - 55.3 | | | |

| | |24.5 - 25.0 | | | | |

| | |37.1 - 37.9 | | | | |

| | |  | | | | |

|12.1 |  |  |33.7 - 36.2 |  |  |  |

| | | |52.0 - 55.7  | | | |

|12.2 |  |  |33.9 - 36.4 |  |  |  |

| | | |52.4 - 56.1 | | | |

| | | |  | | | |

|12.3 |  |  |34.1 - 36.6 |  |  |  |

| | | |52.8 - 56.5 | | | |

|Timed 100 |Pure Speed |Repeats |Over Distance |Under Distance |Long Run |Continuous Intervals |

|  |  |Distance of Run |Distance of Run 200 |Distance of Run |Non-stop runs from |100@22-25 sec. |

| | |50 100 200 300 |300 400 600 |100,150,200, |3/4 to 3 miles |200@45-50 sec. |

| | | | |250,300, 400 | |300@66-75 sec. W/4min |

| | | | | | |jog between each |

|12.4 |  |6.3 - 6.5 |34.3 - 36.8 |14.7 - 15.7 |  |  |

| | |12.7 - 12.9 |53.2 - 56.9 |22.2 - 23.8 | | |

| | |25.3 - 25.8 |1:10.0 - 1:14.9 |29.8 - 31.9 | | |

| | |38.3 - 39.1  |1:46.0 -1:53.3 |37.5 - 40.2 | | |

| | | | |45.2 - 48.4 | | |

| | | | |1:00.6 - 1:04.8 | | |

|12.5 |  | 6.4 - 6.5 |34.5 - 37.0 |14.8 - 15.8 |  |  |

| | |12.8 - 13.0 |53.6 - 57.3 |22.4 - 24.0 | | |

| | |25.5 - 26.0 |1:10.5 - 1:15.3 |30.0 - 32.1 | | |

| | |38.6 - 39.4 |1:46.7 - 1:54.0 |37.8 - 40.4 | | |

| | | | |45.5 - 48.7 | | |

| | | | |1:01.0 - 1:04.8 | | |

|12.6 |  |6.4 - 6.6 12.9 -|34.7 - 37.2 54.0 - |14.9 - 15.9 22.5 -|  |  |

| | |13.1 25.7 - 26.2 |57.7 1:10.9 - |24.1 30.2 - 32.3 | | |

| | |38.9 - 39.7 |1:15.8 1:47.4 - |38.0 - 40.7 45.8 - | | |

| | | |1:54.7 |49.0 1:01.4 - | | |

| | | | |1:05.7 | | |

|12.7 |  |6.5 - 6.6 13.0 -|35.2 - 37.6 53.3 - |15.0 - 16.0 22.7 - |  |  |

| | |13.2 25.9 - 26.4 |56.9 1:11.4 - 1:16.3|24.3 30.4 - 32.5 | | |

| | |39.2 - 40.0 |1:48.1 - 1:55.4 |38.3 - 40.9 46.1 - | | |

| | | | |49.3 1:01.8 - | | |

| | | | |1:06.1 | | |

|12.8 |  |6.5 - 6.7 13.1 -|35.4 - 37.9 53.6 - |15.1 - 16.1 22.8 - |  |  |

| | |13.3 26.1 - 26.6 |57.3 1:11.8 - |24.4 30.6 - 32.7 | | |

| | |39.5 - 40.3 |1:16.7 1:48.7 - |38.5 - 41.2 46.4 - | | |

| | | |1:56.1 |49.6 1:02.2 - | | |

| | | | |1:06.5 | | |

|12.9 |  |6.6 - 6.7 13.2 -|35.6 - 38.1 54.0 - |15.2 - 16.2 23.0 -|  |  |

| | |13.4 26.3 - 26.8 |57.6 1:12.3 - 1:17.2|24.6 30.8 - 32.9 | | |

| | |39.8 - 40.6 |1:49.4 - 1:56.8 |38.8 - 41.4 46.7 - | | |

| | | | |49.9 1:02.6 - | | |

| | | | |1:06.8 | | |

|Timed 100 |Pure Speed |Repeats |Over Distance |Under Distance |Long Run |Continuous Intervals |

|  |  |Distance of Run |Distance of Run 200 |Distance of Run |Non-stop runs from |100@22-25 sec. |

| | |50 100 200 300 |300 400 600 |100,150,200, |3/4 to 3 miles |200@45-50 sec. |

| | | | |250,300, 400 | |300@66-75 sec. W/4min |

| | | | | | |jog between each |

|13.0 |  |6.6 - 6.8 13.3 -|35.9 - 38.3 54.3 - |15.3 - 16.3 23.1 -|  |  |

| | |13.5 26.5 - 27.0 |58.0 1:12.7 - 1:17.6|24.7 31.0 - 33.1 | | |

| | |40.1 - 40.9 |1:50.1 - 1:57.5 |39.0 - 41.7 47.0 - | | |

| | | | |50.2 1:03.0 - | | |

| | | | |1:07.3 | | |

|13.1 |  |6.7 - 6.8 13.4 -|36.3 - 38.8 55.0 - |15.3 - 16.4 23.3 - |  |  |

| | |13.6 26.7 - 27.2 |58.7 1:13.2 - 1:18.1 |24.9 31.2 - 33.3 | | |

| | |40.4 - 41.2 |1:50.1 - 1:57.5 |39.3 - 41.9 47.3 - | | |

| | | | |50.5 1:03.4 - 1:07.7| | |

|13.2 |  |6.7 - 6.9 13.5 -|36.3 - 38.8 55.0 - |15.5 - 16.5 23.4 - |  |  |

| | |13.7 26.9 - 27.4 |58.7 1:13.7 - 1:18.6|25.0 31.4 - 33.5 | | |

| | |40.7 - 41.5 |1:51.5 - 1:58.8 |39.5 - 42.2 47.6 - | | |

| | | | |50.8 1:03.8 - | | |

| | | | |1:08.0 | | |

|13.3 |  |6.8 - 6.9 13.6 -|36.6 - 39.0 55.3 - |15.6 - 16.6 23.6 -|  |  |

| | |13.8 27.1 - 27.6 |59.0 1:14.1 - |25.2 31.6 - 33.7 | | |

| | |41.0 - 41.8 |1:19.0 1:52.2 - |39.8 - 42.4 47.9 -| | |

| | | |1:59.5 |51.1 1:04.2 - | | |

| | | | |1:08.5 | | |

|13.4 |  |6.8 - 7.0 13.7 -|36.8 - 39.2 55.7 - |15.7 - 16.7 23.7 -|  |  |

| | |13.9 27.3 - 27.8 |59.4 1:14.6 - |25.3 31.8 - 33.9 | | |

| | |41.3 - 42.1 |1:19.5 1:52.9 - |40.0 - 42.7 48.2 -| | |

| | | |2:00.2 |51.4 1:04.6 - | | |

| | | | |1:08.8 | | |

|13.5 |  |6.9 - 7.0 13.8 - |37.0 - 39.5 56.0 - |15.8 - 16.8 23.9 -|  |  |

| | |14.0 27.5 - 28.0 |59.7 1:15.0 - |25.5 32.0 - 34.1 | | |

| | |41.6 - 42.3 |1:19.9 1:53.6 - |40.3 - 42.9 48.5 - | | |

| | | |2:00.9 |51.7 1:05.0 - | | |

| | | | |1:09.2 | | |

|Timed 100 |Pure Speed |Repeats |Over Distance |Under Distance |Long Run |Continuous Intervals |

|  |  |Distance of Run |Distance of Run 200 |Distance of Run |Non-stop runs from |100@22-25 sec. |

| | |50 100 200 300 |300 400 600 |100,150,200, |3/4 to 3 miles |200@45-50 sec. |

| | | | |250,300, 400 | |300@66-75 sec. W/4min |

| | | | | | |jog between each |

|13.6 |  |6.9 - 7.1 13.9 -|37.3 - 39.7 56.4 - |15.9 - 16.9 24.0 -|  |  |

| | |14.1 27.7 - 28.2 |1:00.0 1:15.5 - |25.6 32.2 - 34.3 | | |

| | |41.9 - 42.7 |1:20.4 1:54.3 - |40.5 - 43.2 48.8 - | | |

| | | |2:01.6 |52.0 1:05.4 - | | |

| | | | |1:19.7 | | |

|13.7 |  |7.0 - 7.1 14.0 -|37.5 - 39.9 56.7 - |16.0 - 17.0 24.2 -|  |  |

| | |14.2 27.9 - 28.4 |1:00.4 1:16.0 - |25.8 32.4 - 34.5 | | |

| | |42.2 - 43.0 |1:20.9 1:55.0 - |40.8 - 43.4 49.1 - | | |

| | | |2:02.3 |52.3 1:05.8 - | | |

| | | | |1:10.1 | | |

|13.8 |  |7.0 - 7.2 14.1 -|37.7 - 40.2 57.1 - |16.1 - 17.1 24.3 - |  |  |

| | |14.3 28.1 - 28.6 |1:00.7 1:16.4 - |35.9 32.6 - 34.7 | | |

| | |42.5 - 43.3 |1:21.3 1:55.6 - |41.0 - 43.7 49.4 - | | |

| | | |2:02.3 |52.6 1:06.2 - 1:10.5| | |

|13.9 |  |7.1 - 7.2 14.2 -|37.9 - 40.4 57.4 - |16.7 - 17.2 25.3 - |  |  |

| | |14.4 28.1 - 28.6 |1:01.1 1:16.9 - |26.1 33.9 - 34.9 | | |

| | |42.8 - 43.6 |1:21.8 1:56.3 - |42.7 - 43.9 51.4 - | | |

| | | |2:03.7 |52.9 1:08.8 - | | |

| | | | |1:10.8 | | |

|14.0 |  |7.1 - 7.3 14.3 - |38.1 - 40.6 57.8 - |16.8 - 17.3 25.5 -|  |  |

| | |14.5 28.5 - 29.0 |1:01.4 1:17.3 - |26.2 34.1 - 35.1 | | |

| | |43.1 - 43.9 |1:22.2 1:57.0 - |42.9 - 44.2 51.7 - | | |

| | | |2:04.4 |53.2 1:09.2 - | | |

| | | | |1:11.3 | | |

|14.1 |  |7.2 - 7.3 14.4 -|38.4 - 40.8 58.1 -|16.9 - 17.4 25.6 -|  |  |

| | |14.6 28.7 - 29.2 |1:01.8 1:17.8 - |26.4 34.3 - 35.3 | | |

| | |43.4 - 44.2 |1:22.7 1:57.7 - |43.2 - 44.4 52.0 - | | |

| | | |2:05.0 |53.5 1:09.2 - | | |

| | | | |1:11.3 | | |

|Timed 100 |Pure Speed |Repeats |Over Distance |Under Distance |Long Run |Continuous Intervals |

|  |  |Distance of Run |Distance of Run 200 |Distance of Run |Non-stop runs from |100@22-25 sec. |

| | |50 100 200 300 |300 400 600 |100,150,200, |3/4 to 3 miles |200@45-50 sec. |

| | | | |250,300, 400 | |300@66-75 sec. W/4min |

| | | | | | |jog between each |

|14.2 |  |7.2 - 7.4 14.5 -|38.7 - 41.1 58.5 - |17.0 -17.5 25.8 - |  |  |

| | |14.7 29.1 - 29.6 |1:02.1 1:18.3 - |26.5 34.5 - 35.5 | | |

| | |43.7 - 44.5 |1:23.2 1:58.5 - |43.4 - 44.7 52.3 - | | |

| | | |2:05.7 |53.8 1:10.5 - | | |

| | | | |1:12.5 | | |

|14.3 |  |7.3 - 7.4 14.6 - |38.9 - 41.3 58.8 - |17.1 - 17.6 25.9 -|  |  |

| | |14.8 29.1 - 29.6 |1:02.5 1:18.8 - |26.7 34.7 - 35.7 | | |

| | |44.0 - 44.8 |1:23.6 1:59.2 - |43.7 - 44.9 52.6 - | | |

| | | |2:06.4 |54.1 1:10.5 - | | |

| | | | |1:12.5 | | |

|14.4 |  |7.3 - 7.5 14.7 - |39.1 - 41.5 59.2 - |17.2 - 17.7 26.1 -|  |  |

| | |14.9 29.3 - 29.8 |1:02.8 1:19.2 - |26.8 34.9 - 35.9 | | |

| | |44.3 - 45.1 |1:24.1 1:59.9 - |43.9 - 45.2 52.9 | | |

| | | |2:07.1 |-54.4 1:10.8 - | | |

| | | | |1:12.8 | | |

|14.5 |  |7.4 - 7.5 14.8 - |39.4 - 41.8 59.5 - |17.3 - 17.8 26.2 -|  |  |

| | |15.0 29.5 - 30.0 |1:03.2 1:19.7 - |27.0 35.1 - 36.1 | | |

| | |44.6 - 45.4 |1:24.5 2:00.6 - |44.2 - 45.4 53.2 - | | |

| | | |2:07.8 |54.7 1:11.3 - | | |

| | | | |1:13.3 | | |

|14.6 |  |7.4 - 7.6 14.9 - |39.6 - 42.0 59.9 - |17.4 - 17.9 26.4 - |  |  |

| | |15.1 29.7 - 30.2 |1:03.5 1:20.2 - |27.1 35.3 - 36.3 | | |

| | |44.9 - 45.7 |1:25.0 2:01.3 - |44.4 - 45.7 53.5 - | | |

| | | |2:08.5 |55.0 1:11.7 - | | |

| | | | |1:13.7 | | |

|14.7 |  |7.5 - 7.6 15.0 -|39.8 - 42.2 1:00.2 |17.5 - 18.0 26.5 - |  |  |

| | |15.2 29.9 - 30.4 |- 1:03.8 1:20.6 - |27.3 35.5 - 36.5 | | |

| | |45.2 - 46.0 |1:25.5 2:01.9 - |44.7 - 45.9 53.8 - | | |

| | | |2:09.2 |55.3 1:12.0 - | | |

| | | | |1:14.0 | | |

|Timed 100 |Pure Speed |Repeats |Over Distance |Under Distance |Long Run |Continuous Intervals |

|  |  |Distance of Run |Distance of Run 200 |Distance of Run |Non-stop runs from |100@22-25 sec. |

| | |50 100 200 300 |300 400 600 |100,150,200, |3/4 to 3 miles |200@45-50 sec. |

| | | | |250,300, 400 | |300@66-75 sec. W/4min |

| | | | | | |jog between each |

|14.8 |  |7.5 - 7.7 15.1 |40.0 - 42.5 1:00.6 - |17.6 - 18.1 26.7 - |  |  |

| | |- 15.3 30.1 - 30.6|1:04.2 1:21.1 - |27.4 35.7 - 36.7 | | |

| | |45.5 - 46.3 |1:25.9 2:02.6 - |44.9 - 46.2 54.1 - | | |

| | | |2:09.9 |55.6 1:12.5 - | | |

| | | | |1:14.8 | | |

|14.9 |  |7.6 - 7.7 15.2 |40.3 - 42.7 1:00.9 |17.7 - 18.2 26.8 - |  |  |

| | |- 15.4 30.3 - |- 1:04.6 1:21.5 - |27.6 35.9 - 36.9 | | |

| | |30.8 45.8 - 46.6 |1:26.4 2:03.3 - |45.2 - 46.4 54.4 - | | |

| | | |2:10.6 |55.9 1:12.8 - | | |

| | | | |1:14.8 | | |

|15.0 |  |7.6 - 7.8 15.3 -|40.5 - 43.0 1:01.5 -|17.8 - 18.3 27.0 - |  |  |

| | |15.5 30.5 - 31.0 |1:05.1 1:21.9 - |27.7 36.1 - 37.1 | | |

| | |46.1 - 46.9 |1:26.9 2:04.0 - |45.4 - 46.7 54.7 - | | |

| | | |2:11.3 |56.2 1:13.3 - 1:15.3| | |

|15.1 |  |7.7 - 7.8 15.4 - |40.7 - 43.3 1:02.5 |17.9 18.4 27.2 -|  |  |

| | |15.6 30.7 - 31.2 |- 1:05.6 1:22.4 - |28.1 36.3 - 37.3 | | |

| | |46.4 - 47.2 |1:27.4 2:04.7 - |45.6 - 47.0 55.0 -| | |

| | | |2:12.0 |56.5 1:13.8 - | | |

| | | | |1:15.8 | | |

|15.2 |  |7.7 - 7.9 15.5 -|40.9 - 43.5 1:03.1 |18.0 - 18.5 27.4 |  |  |

| | |15.7 30.9 - 31.4 |-1:06.1 1:22.9 - |- 28.3 36.5 - | | |

| | |46.7 - 47.5 |1:27.9 2:05.4 - |37.5 45.9 47.2 | | |

| | | |2:12.7 |55.3 - 56.8 1:14.1 | | |

| | | | |- 1:16.1 | | |

|15.3 |  |7.8 - 7.9 15.6 - |41.2 - 43.8 1:03.7 |18.1 - 18.6 27.6 - |  |  |

| | |15.8 31.1 - 31.6 |- 1:06.6 1:23.4 - |28.5 36.7 - 37.7 | | |

| | |47.0 - 47.8 |1:28.3 2:06.1 - |46.1 - 47.5 55.6 - | | |

| | | |2:13.4 |57.1 1:14.5 - 1:16.5| | |

|Timed 100 |Pure Speed |Repeats |Over Distance |Under Distance |Long Run |Continuous Intervals |

|  |  |Distance of Run |Distance of Run 200 |Distance of Run |Non-stop runs from |100@22-25 sec. |

| | |50 100 200 300 |300 400 600 |100,150,200, |3/4 to 3 miles |200@45-50 sec. |

| | | | |250,300, 400 | |300@66-75 sec. W/4min |

| | | | | | |jog between each |

|15.4 |  |7.8 - 8.0 15.7 - |41.5 - 44.1 1:04.3 |18.2 - 18.7 27.8 - |  |  |

| | |15.9 31.3 - 31.8 |- 1:07.3 1:23.9 - |28.7 36.9 - 37.9 | | |

| | |47.3 - 48.1 |1:28.9 2:06.8 - |46.4 - 47.7 55.9 - | | |

| | | |2:14.1 |57.4 1:14.9 - | | |

| | | | |1:16.9 | | |

|15.5 |  |7.9 - 8.0 15.8 -|41.7 - 44.4 1:04.9|18.3 - 18.8 28.0 - |  |  |

| | |16.0 31.5 - 32.0 |- 1:07.9 1:24.4 - |28.9 37.1 - 38.1 | | |

| | |47.6 - 48.4 |1:29.4 2:07.5 - |46.6 - 48.0 56.2 - | | |

| | | |2:14.8 |57.7 1:15.3 - 1:17.3| | |

|15.6 |  |7.9 - 8.1 15.9 - |41.9 - 44.7 1:05.5 |18.4 - 18.9 28.2 -|  |  |

| | |16.1 31.7 - 32.2 |- 1:08.5 1:24.9 - |29.1 37.3 - 38.3 | | |

| | |47.9 - 48.7 |1:29.9 2:08.2 - |46.9 - 48.2 56.5 - | | |

| | | |2:15.5 |58.0 1:15.7 - | | |

| | | | |1:17.7 | | |

|15.7 |  |8.0 - 8.1 16.0 - |43.1 - 44.9 1:06.1 |18.5 - 19.0 28.4 - |  |  |

| | |16.2 31.9 - 32.4 |- 1:09.1 1:25.3 - |29.3 37.5 - 38.5 | | |

| | |48.2 - 49.0 |1:30.4 2:08.9 - |47.1 - 48.5 56.8 - | | |

| | | |2:16.2 |58.3 1:16.1 - | | |

| | | | |1:18.1 | | |

|15.8 |  |8.0 - 8.2 16.1 -|43.4 - 45.2 1:06.7 |18.6 - 19.1 28.6 - |  |  |

| | |16.3 32.1 - 32.6 |- 1:09.7 1:25.8 - |29.5 37.7 - 38.7 | | |

| | |48.5 - 49.3 |1:30.9 2:09.6 - |47.4 - 48.7 57.1 - | | |

| | | |2:16.8 |58.6 1:16.5 - | | |

| | | | |1:18.5 | | |

|15.9 |  |8.1 - 8.2 16.2 - |43.6 - 45.5 1:07.3 |18.7 - 19.2 28.8 -|  |  |

| | |16.4 32.3 - 32.8 |- 1:10.4 1:26.4 - |29.7 37.9 - 38.9 | | |

| | |48.8 - 49.6 |1:31.5 2:10.3 - |47.6 - 48.9 57.4 - | | |

| | | |2:17.5 |58.9 1:16.9 - | | |

| | | | |1:18.9 | | |

|.Timed 100 |Pure Speed |Repeats |Over Distance |Under Distance |Long Run |Continuous Intervals |

|  |  |Distance of Run |Distance of Run 200 |Distance of Run |Non-stop runs from |100@22-25 sec. |

| | |50 100 200 300 |300 400 600 |100,150,200, |3/4 to 3 miles |200@45-50 sec. |

| | | | |250,300, 400 | |300@66-75 sec. W/4min |

| | | | | | |jog between each |

|16.0 |  |8.1 - 8.3 16.3 - |43.8 - 45.7 1:07.9 |18.8 - 19.3 29.0 -|  |  |

| | |16.5 32.5 - 33.0 |- 1:11.1 1:27.0 - |29.9 38.1 - 40.1 | | |

| | |48.8 - 49.5 |1:31.8 2:11.0 - |47.8 - 50.1 57.7 - | | |

| | | |2:18.2 |59.2 1:17.3 - | | |

| | | | |1:19.3 | | |

|16.1 |  |8.2 - 8.3 16.4 - |44.0 - 45.9 1:08.5 |18.9 - 19.4 29.2 -|  |  |

| | |16.6 32.7 - 33.2 |- 1.11.7 1:27.6 - |30.1 38.3 - 40.3 | | |

| | |49.4 - 50.2 |1:32.3 2:11.7 - |48.0 - 50.3 58.0 - | | |

| | | |2:18.6 |59.5 1:17.7 - | | |

| | | | |1:21.3 | | |

|16.2 |  |8.2 - 8.4 16.5 - |44.2 - 46.1 1:09.1 |19.0 - 19.5 29.4 -|  |  |

| | |16.7 32.9 - 33.4 |- 1:12.0 1:28.2 - |30.5 38.5 - 40.5 | | |

| | |49.7 - 50.5 |1:33.0 2:12.4 - |48.2 - 50.5 58.2 -| | |

| | | |2:19.2 |59.7 1:18.1 - | | |

| | | | |1:21.7 | | |

|16.3 |  |8.3 - 8.4 16.6 -|44.5 - 46.4 1:09.7 -|19.1 - 19.6 29.6 -|  |  |

| | |16.8 33.1 - 33.6 |1:12.8 1:28.8 - |30.5 38.7 - 39.7 | | |

| | |50.0 - 50.8 |1:33.7 2:13.1 - |48.6 - 49.9 58.6 - | | |

| | | |2:19.9 |1:00.1 1:18.5 - | | |

| | | | |1:20.7 | | |

|16.4 |  |8.3 - 8.5 16.7 - |44.7 - 46.7 1:10.3 |19.2 - 19.7 29.8 -|  |  |

| | |16.9 33.3 - 33.8 |- 1:13.1 1:29.4 - |30.7 38.9 - 39.9 | | |

| | |50.3 - 51.1 |1:34.4 2:13.8 - |48.9 - 50.1 58.9 - | | |

| | | |2:20.6 |1:00.4 1:18.9 - | | |

| | | | |1:21.1 | | |

|16.5 |  |8.4 - 8.5 16.8 - |44.9 - 47.0 1:10.9|19.3 - 19.8 30.0 -|  |  |

| | |17.0 33.5 - 34.0 |- 1:13.9 1:30.0 - |30.9 39.1 - 40.1 | | |

| | |50.6 - 51.4 |1:35.1 2:14.5 - |49.1 - 50.4 59.2 - | | |

| | | |2:21.3 |1:00.7 1:19.3 - | | |

| | | | |1:21.5 | | |

|Timed 100 |Pure Speed |Repeats |Over Distance |Under Distance |Long Run |Continuous Intervals |

|  |  |Distance of Run |Distance of Run 200 |Distance of Run |Non-stop runs from |100@22-25 sec. |

| | |50 100 200 300 |300 400 600 |100,150,200, |3/4 to 3 miles |200@45-50 sec. |

| | | | |250,300, 400 | |300@66-75 sec. W/4min |

| | | | | | |jog between each |

|16.6 |  |8.4 - 8.6 16.9 - |45.1 - 47.3 1:11.5 |19.4 - 19.9 30.2 -|  |  |

| | |17.1 33.7 - 34.2 |- 1:14.6 1:30.6 - |31.1 39.3 - 40.3 | | |

| | |50.9 - 51.7 |1:35.8 2:15.2 - |49.3 - 50.7 59.5 - | | |

| | | |2:22.0 |1:01.0 1:19.7 - | | |

| | | | |1:21.9 | | |

|16.7 |  |8.5 - 8.6 17.0 - |45.3 - 47.7 1:12.1 |19.5 - 20.0 30.4 -|  |  |

| | |17.2 33.9 - 34.4 |- 1:15.2 1:31.2 - |31.3 39.5 - 40.5 | | |

| | |51.2 - 52.0 |1:36.5 2:15.9 - |49.5 - 51.0 59.8 - | | |

| | | |2:22.7 |1:01.3 1:20.1 - | | |

| | | | |1:22.3 | | |

|16.8 |  |8.5 - 8.7 17.1 - |45.5 - 47.9 1:12.7 |19.6 - 20.1 30.6 -|  |  |

| | |17.3 34.1 - 34.6 |- 1:15.8 1:31.8 - |31.5 39.7 - 40.7 | | |

| | |51.5 - 52.3 |1:37.1 2:16.6 - |49.7 - 51.3 1:00.1 | | |

| | | |2:23.4 |- 1:01.6 1:20.5 - | | |

| | | | |1:22.9 | | |

| 16.9 |  | 8.6 - 8.7 17.2 |46.3 - 48.7 1:06.9 | 19.7 - 20.2 31.2 |  |  |

| | |- 17.4 34.3 - |- 1:10.6 1:29.1 - |- 32.8 39.9 - 40.9 | | |

| | |34.8 51.5 - 52.2 |1:34.4 2:17.3 - |50.1 - 51.5 1:00.1| | |

| | | |2:23.7 |- 1:01.6 1:20.8 - | | |

| | | | |1:23.0 | | |

| 17.0 |  |  |  |19.8 - 20.3 31.4 - |  |  |

| | |8.6 - 8.8 17.3 -|46.6 - 49.0 1:07.2 |33.0 40.1 - 41.1 | | |

| | |17.5 34.5 - 35.0 |- 1:10.9 1:29.5 - |50.4 - 51.7 1:00.4| | |

| | |51.8 - 52.5 |1:34.8 2:18.0 - |- 1:01.9 1:21.2 - | | |

| | | |2:24.4 |1:23.4 | | |

| | | | | | | |

| | | | |  | | |

|17.1 | |8.7 - 8.8 17.4 -|46.9 - 49.3 1:07.5 -|19.9 - 20.4 31.6 - | | |

| | |17.6 34.7 - 35.2 |1:11.2 1:29.9 - |32.2 40.3 - 41.3 | | |

| | |52.1 - 52.8 |1:35.2 2:18.7 - |50.7 - 52.0 1:00.7 | | |

| | | |2:25.1 |- 1:02.2 1:21.6 - | | |

| | | | |1:23.8 | | |

| | | | | | | |

|Timed 100 |Pure Speed |Repeats |Over Distance |Under Distance |Long Run |Continuous Intervals |

|  |  |Distance of Run |Distance of Run 200 |Distance of Run |Non-stop runs from |100@22-25 sec. |

| | |50 100 200 300 |300 400 600 |100,150,200, |3/4 to 3 miles |200@45-50 sec. |

| | | | |250,300, 400 | |300@66-75 sec. W/4min |

| | | | | | |jog between each |

|17.2 | |8.7 - 8.9 17.5 -|47.2 - 49.6 1:07.8 |20.0 - 20.5 31.8 - |  |  |

| | |17.7 34.9 - 35.4 |- 1:11.5 1:30.3 - |32.4 40.5 - 41.5 | | |

| | |52.4 - 53.1 |1:35.6 2:19.4 - |51.0 - 52.3 1:01.0 | | |

| | | |2:25.8 |- 1:02.5 1:22.0 - | | |

| | | | |1:24.2 | | |

|17.3 | |8.8 - 8.9 17.6 -|47.5 - 49.9 1:08.1 |20.1 - 20.6 32.0 - |  |  |

| | |17.8 35.1 - 35.6 |- 1:11.8 1:30.7 - |33.6 40.7 - 41.7 | | |

| | |52.7 - 53.4 |1:36.0 2:20.1 - |51.3 - 52.6 1:01.3 | | |

| | | |2:26.5 |- 1:02.8 1:22.4 - | | |

| | | | |1:24.6 | | |

|17.4 | |8.8 - 9.0 17.7 -|47.8 - 50.2 1:08.4 |20.2 - 20.7 32.2 -|  |  |

| | |17.9 35.3 - 35.8 |- 1:12.1 1:31.1 - |33.8 40.9 - 41.9 | | |

| | |53.0 - 53.7 |1:36.4 2:20.8 - |51.6 - 52.9 1:01.6| | |

| | | |2:27.2 |- 1:03.1 1:22.8 - | | |

| | | | |1:25.0 | | |

|17.5 | |8.9 - 9.0 17.8 - |48.1 - 50.5 1:08.7 |20.3 - 20.8 32.4 -|  |  |

| | |18.0 35.5 - 36.0 |- 1:12.4 1:31.5 - |34.0 41.1 - 42.1 | | |

| | |53.3 - 54.0 |1:36.8 2:21.5 - |51.9 - 53.2 1:01.9 | | |

| | | |2:27.9 |- 1:03.4 1:23.2 | | |

| | | | |-1:25.4 | | |

|17.6 | |8.9 - 9.1 18.0 -|48.4 - 50.8 1:09.0 |20.4 - 20.9 32.6 - |  |  |

| | |18.2 35.7 - 36.2 |- 1:12.7 1:31.9 - |34.2 41.3 - 42.3 | | |

| | |53.9 - 54.6 |1:37.2 2:22.2 - |52.2 - 53.5 1:02.2| | |

| | | |2:28.6 |- 1:03.7 1:23.6 - | | |

| | | | |1:25.8 | | |

|17.7 | |9.0 - 9.1 17.9 -|48.7 - 51.1 1:09.3 |20.5 - 21.0 32.8 - | | |

| | |18.1 35.9 - 36.4 |1:13.0 1:32.3 - |34.4 41.5 - 42.5 | | |

| | |53.9 - 54.6 |1:37.6 2:229 2:29.3 |52.5 - 53.8 1:02.5 | | |

| | | | |- 1:04.0 1:24.0 - | | |

| | | | |1:26.2 | | |

|Timed 100 |Pure Speed |Repeats (RT) |Over Distance |Under Distance |Long Run |Continuous Intervals |

| | | |(OD) |(UD) |(LR) |(CI) |

|  |  |Distance of Run |Distance of Run 200 |Distance of Run |Non-stop runs from |100@22-25 sec. 200@45-50|

| | |50 100 200 300 |300 400 600 |100,150,200, |3/4 to 3+ miles |sec. 300@66-75 sec. |

| | | | |250,300, 400 | |W/4min jog between each |

|17.8 |  |9.0 - 9.2 18.1 |49.0 - 51.4 1:09.6 |20.6 - 21.1 33.0 - |  |  |

| | |- 18.3 36.1 - |- 1:13.3 1:32.7 - |34.6 41.7 - 42.7 | | |

| | |36.6 54.2 - 55.2|1:38.0 2:23.6 - |52.8 - 54.8 1:02.8 | | |

| | | |2:30.0 |- 1:04.3 1:24.4 - | | |

| | | | |1:26.6 | | |

|17.9 |  |9.1 - 9.2 18.2 |49.3 - 51.7 1:09.9 |20.7 - 21.2 33.2 - |  |  |

| | |- 18.4 36.3 - |- 1:13.6 1:33.1 - |34.8 41.9 - 42.9 | | |

| | |36.8 54.5 - 55.2|1:38.4 2:24.3 - |53.1 - 54.4 1:03.1 | | |

| | | |2:30.7 |- 1:04.6 1:24.8 - | | |

| | | | |1:27.0 | | |

|18.0 |  |9.1 - 9.3 18.3 |49.6 - 52.0 1:10.2 -|20.8 - 21.3 33.4 - |  |  |

| | |- 18.5 36.5 - |1:13.9 1:33.5 - |35.0 42.1 - 43.1 | | |

| | |37.0 54.8 - 55.5|1:38.8 2:25.0 - |53.4 - 54.7 1:03.4 | | |

| | | |2:31.4 |- 1:04.9 1:25.2 - | | |

| | | | |1:27.4 | | |

|18.1 |  |9.2 - 9.3 18.4 |49.9 - 52.3 1:10.5 |20.9 - 21.4 33.6 -|  |  |

| | |- 18.6 36.7 - |- 1:14.2 1:33.9 - |35.2 42.3 - 43.3 | | |

| | |37.2 55.1 - 55.8|1:39.2 2:25.7 - |53.7 - 55.0 1:03.7 | | |

| | | |2:32.1 |- 1:05.2 1:25.6 - | | |

| | | | |1:27.8 | | |

|18.2 |  |9.2 - 9.4 18.5 |50.2 -52.6 1:10.8 -|21.0 - 21.5 33.8 - |  |  |

| | |- 18.7 36.9 - |1:14.5 1:34.3 - |35.4 42.5 - 43.5 | | |

| | |37.4 55.4 - 56.1|1:39.6 2:26.4 - |54.0 - 55.3 1:04.0 | | |

| | | |2:32.8 |- 1:05.5 1:26.0 - | | |

| | | | |1:28.2 | | |

|18.3 |  |9.3 - 9.4 18.6 |50.5 - 52.9 1:11.1 -|21.1 - 21.6 34.0 - |  |  |

| | |- 18.8 37.1 - |1:14.8 1:34.7 - |35.6 42.7 - 43.7 | | |

| | |37.6 55.7 - 56.4|1:40.0 2:27.1 - |54.3 - 55.6 1:04.3 | | |

| | | |2:33.5 |- 1:05.8 1:26.4 - | | |

| | | | |1:28.6 | | |

|Timed 100 |Pure Speed |Repeats (RT) |Over Distance |Under Distance |Long Run |Continuous Intervals |

| | | |(OD) |(UD) |(LR) |(CI) |

|18.4 |  |9.3 - 9.5 18.7 |50.8 - 53.2 1:11.4 -|21.2 - 21.7 34.2 - |  |  |

| | |- 18.9 37.3 - |1:15.1 1:35.1 - |35.8 42.9 - 43.9 | | |

| | |37.8 56.0 - 56.7|1:40.4 2:27.8 - |54.6 - 55.9 1:04.6 | | |

| | | |2:34.2 |- 1:06.1 1:26.8 - | | |

| | | | |1:29.0 | | |

|18.5 |  |9.4 - 9.5 18.8 |51.1 - 53.5 1:11.7 -|21.3 - 21.8 34.4 - |  |  |

| | |- 19.0 37.5 - |1:15.4 1:35.5 - |36.0 43.1 - 44.1 | | |

| | |38.0 56.3 - 57.0|1:40.8 2:28.5 - |54.9 - 56.2 1:04.9 | | |

| | | |2:34.9 |- 1:06.4 1:27.2 - | | |

| | | | |1:29.4 | | |

|18.6 |  |9.4 - 9.6 18.9 |51.4 - 53.8 1:12.0 |21.4 - 21.9 34.6 - |  |  |

| | |- 19.1 37.7 - |- 1:15.7 1:35.9 - |36.2 43.3 - 44.3 | | |

| | |38.2 56.6 - 57.3|1:41.2 2:29.2 2:35.6 |55.2 - 56.5 1:05.2 | | |

| | | | |- 1:06.5 1:27.6 - | | |

| | | | |1:29.8 | | |

|18.7 |  |9.5 - 9.6 19.0 |51.7 - 54.1 1:12.3 |21.5 - 22.0 34.8 - |  |  |

| | |- 19.2 37.9 - |- 1:16.0 1:36.3 - |36.4 43.5 - 44.5 | | |

| | |38.4 56.9 - 57.6|1:41.6 2:29.9 - |55.5 - 56.8 1:05.5 | | |

| | | |2:36.3 |- 1:07.0 1:28.0 - | | |

| | | | |1:30.2 | | |

|18.8 |  |9.5 - 9.7 19.1 |52.0 - 54.4 1:12.6 |21.6 - 22.1 35.0 - |  |  |

| | |- 19.3 38.1 - |- 1:16.3 1:36.7 - |36.6 43.7 - 44.7 | | |

| | |38.6 57.2 - 57.9|1:42.0 2:30.6 - |55.8 - 57.1 1:05.8 | | |

| | | |2:37.0 |- 1:07.3 1:28.4 - | | |

| | | | |1:30.6 | | |

|18.9 |  |9.6 - 9.7 19.3 |52.3 - 54.7 1:12.9 |21.7 - 22.2 35.2 - |  |  |

| | |- 19.5 38.5 - |- 1:16.6 1:37.1 - |36.8 43.9 - 44.9 | | |

| | |38.8 57.5 - 58.2|1:42.4 2:31.3 - |56.1 - 57.4 1:06.1 | | |

| | | |2:37.7 |- 1:07.6 1:28.8 - | | |

| | | | |1:31.0 | | |

|19.0 |  |9.6 - 9.8 19.5 |52.6 - 55.0 1:13.2 |21.8 - 22.3 35.4 - |  |  |

| | |- 19.7 38.9 - |-1:16.9 1:37.5 - |37.0 44.1 - 45.1 | | |

| | |39.4 57.8 - 58.5 |1:42.7 2:32.0 - |56.4 - 57.7 1:06.4 | | |

| | | |2:38.4 |- 1:07.9 1:29.2 - | | |

| | | | |1:31.4 | | |

LACTIC ACID VOLUMES

I. Pure Speed (PS) 25m - 75m Maximum Volume: 400m - 500m

Recovery: standing stretching 100-bpm heart rate

In the first three weeks of training, do this workout once every seven days. From the fourth week onward, do this workout twice weekly with a low and high volume.

All runs are with a 30m "flying" start. This workout can take the form of starts from the blocks, practice finishes or relay exchanges.

II. Repeats (RT) 100m-200m Maximum Volume: 800m - 1000m

Recovery: standing stretching 100-bpm heart rate

Take the all out 100m times and then add 0.3 - 0.5 seconds for 100m repeats.

Take the all out 100m time and multiply time two and then add 0.5 - 1.0 seconds

Sample workouts might include the following:

2 x 100, 3 x 100, 4 x 100, 1 x 200 + 3 x 100, 2 x 200 + 3 x 100, etc. until the proper volumes are reached.

III. Over Distance Intervals (ODI) 200m-600m Maximum Volume: 2400m

Recovery: Standing-walk or stretch 120-bpm heart rate

Short Sprinters should work toward running 300m runs and Long Sprinters should work toward 600m runs. Shorter distances may be used for weaker sprinters in each group.

IV. Under Distance Intervals (UDI) 150m-300m Maximum Volume: 900m - 1800m

Recovery: standing stretching 120-bpm heart rate

Short Sprinters should work toward running 150m runs and Long Sprinters should work toward 300m run. Shorter distances may be used for weaker sprinters in each group.

V. Race Shocking (RS) this is an effort to push through training sticking points during MEETS.

e.g., over fast 300m going on to 400m, 150m going on to 200m, etc.

VI. Sprint Fartlek (SF) This is a combination workout done in one day using all components of

Training.

400m and Under Runners - All Field Events

Strength Workout

4 Day

Monday Tuesday

(Light Lower Body) (Heavy Upper Body)

Front Squats 3 x 10 ^ Bench Press 3 x 10 ^

Toe Raises 3 x 20 ^ Upright Rowing 3 x 10 ^

Step Ups 3 x 10 ^ Behind Neck Press 3 x 10 ^

Abdominal 5 sets Dips 3 x 10 ^

Curls 3 x 10 ^

Clean & Press 3 x 10 ^

Bent Over Row 3 x 10 ^

Thursday Friday

(Light Upper Body) (Heavy Lower Body)

Close Grip Bench 2 x 15 ^ Squats 3 x 10 ^

URR 2 x 15 ^ Hang Cleans 3 x 5 ^

Behind Neck Press 2 x 15 ^ Toe Raises 3 x 15 ^

Dips 2 x 15 ^ Leg Extensions 3 x 10 ^

Pull Ups 2 x 15 ^ Leg Curls 3 x 10 ^

Curls 2 x 15 ^ Abdominal 5 sets

Note:

URR - Upright Rowing

^ = Raise weight each set

Distance Runners

Strength Workout

4 Days

Monday and Friday Tuesday and Thursday

Leg Extensions 1 x 15 Overhead Press 3 x 10

Leg Curls 2 x 12 Dips 3 x Max

Step Ups 3 x 10 Pull Ups 3 x Max

Hyperextensions 3 x 8 Curls 3 x 10

Dead Lifts 1 x 10 Sit Ups 3 x 30

Sit Ups 3 x 30 Push Ups 3 x Max

Squats 3 x 10

3 Days

Monday Wednesday Friday

(Heavy Upper) (Heavy Lower) (Light Combined)

Bench 3 x 10 ^ Squats 3 x 10 ^ Bench 2 x 15 >

URR 3 x 10 ^ Dead Lift 3 x 10 ^ Squats 2 x 15 >

BNP 3 x 10 ^ Toe Raises 3 x 30 > URR 2 x 15 >

Curls 3 x 10 ^ Leg Extensions 3 x 10 ^ BNP 2 x 15 >

Dips 3 x Max Reps Leg Curls 3 x 10 ^ Toe Raises 2 x 15 >

Pull Ups 3 x Max Reps Abs 5 Sets Leg Extensions 2 x 15 >

Leg Curls 2 x 15 >

Curls 2 x 15 >

Note:

URR - Upright Row

BNP - Behind Neck Press

^ - Raise Weight Each Set

> - Stay the Same Each Set

MOTIVATIONAL STRENGTH TRAINING

Goal Setting:

A. Get the athlete to FOCUS only on the things they can control.

B. Get the athlete to CONCENTRATE on doing their BEST!

C. Divide long-term goals into several short-term goals.

GOALS:

Goal #1: Bring athletes to a point where they can do things they once believed IMPOSSIBLE!

Goal #2: Get the athletes physically tough, so that they can develop mental toughness, in order to endure pain that is not life threatening.

Goal #3: Get athletes to work through situations they do not like. They must never quit!

Goal #4: Get athletes on a level that will enable them to defeat their opponents from a mental and physical standpoint.

Goal #5: Get the athletes to seek out quality role models that exemplify high moral standards as exampled by the way they live their lives.

MOTIVATION: Applies to the total program, ultimately direct each athlete to become self motivated in order that they learn to train on their own.

SLOGANS: Are excellent motivators, especially if they are meaningful, original and specific.

Examples:

1. Hard work, given time, beats talent or takes it to a higher level.

2. When the going gets tough, the tough get going.

3. When it is TOO hard for others, it's just right for US!

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