21 February 2018
Alan’s sessions for sprinters in a typical week:
Start of the week e.g. Monday or Tuesday:
–Acceleration (e.g. 5x20m, 4x30m, 3x40m)
(Higher intensity session while the athletes are generally more fresh after a Sunday off)
Midweek e.g. Wednesday or Thursday:
–Resisted Accelerations (e.g. Exer-Genie Runs 4x20m, 3x30m, 2x40m)
(Resisted runs provide lower the intensity and allow work on technique during acceleration)
End of week e.g. Friday or Saturday:
–Maximum Velocity (e.g. 2x4x50m) or Speed Endurance (2x3x80m)
(Alternate Each Week) *Full Recovery – minimum of 1 min per 10m run.
(Higher Intensity session with following day to recover)
We’d like to give a special thanks to Alan for his time and for sharing his knowledge on improving speed. We look forward to seeing athletes and their coaches at the next Event Group Sprints Squad day (TBD), which will focus on Speed Endurance training.