2022 Sprinter Plan

	A	B	C	D	E	F	G	H
1		Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
2	8/29 - 9/4	3x6x100 30 sec rest between reps 3 minute rest between sets	Hurdle mobility drills stair workout - see bottom 3 sets instead of 4 Core	4x400 @ mile pace (~5 mins) 2 min rest rep effort equivilent to each 100 of a 400 race	Women's Soccer game 7pm	Men's soccer game 7:30 2-4 mile run on own or lift	2-4 mile run or lift, whichever you didn't do yesterday	Rest / Stretch
3	9/5 - 9/11	Labor day - No classes easy 2-4 mile run or rest	FIRST OFFICIAL PRACTICE Straights and Curves x3 Sprinter jog curves, stride straights 2 laps per rep 3 min rest	6x fly in 100's start at 150 3 minute recovery core	Women's Soccer game 7pm Meet at SPH, xfinity hills 5xlong hill 5xshort hill	6x200 @ 70% walk back recovery 4 diagonal striders	2-4 mile run or rest	Rest / Stretch
4	9/12 - 9/18	4x300 @ 75% 3 min recovery	Hurdle mobility drills Acceleration drills - see bottom	8x200 decreasing rest start at 3:30 rest, decrease by 30 sec each rep	Gym Day SPH Gym Reserved 3:30 - 5:30 get there when you can!	Women's Soccer game 7pm 2-4 mile run on own or lift	2-4 mile run or lift, whichever you didn't do yesterday	Rest / Stretch
5	9/19 -9/25	6x150 float/sprint turnover drills 30m float, 20m sprint core	Men's soccer game 7pm Meet at SPH, xfinity hills 4xlong hill 8xshort hill walk-back recovery	200-250-300-350-400 4 minute recovery can stop after 350	Women's Soccer game 7pm SPH Gym Reserved 3:30 - 5:30 get there when you can!	3-2-1-2-3 1 minute recov for 100 ran	2-4 mile run or rest	Rest / Stretch
6	9/26 - 10/2	4x200 W/ 10 pushups crunches, lunges, Toe Touches in between	speed/agility drills Build up 100's x8 focus on transitioning	Broken 400's 4x 300 @80%, jog back to 100 start. Finish 100 fast. 4 min rest	Gym Day SPH Gym Reserved 3:30 - 5:30 get there when you can!	Men's soccer game 7pm Meet at SPH, xfinity hills 6xlong hill walk-back recovery	2-4 mile run or rest	Rest / Stretch
7	10/3 - 10/9	3x(200+150) 1 min rest between 2&150 4 min rest between sets	6x100 Build up 100's walk back recovery	3x500 @80%- long sprinters 6x200 @80% - short sprinters 5 minute rest long 4 min rest short	Gym Day SPH Gym Reserved 3:30 - 5:30 get there when you can!	600 tempo 6 min recov 2x200 85% 4 min recov the 600 is meant to get your legs a little tired its not too fast	2-4 mile run or rest	Rest / Stretch
8	10/10 - 10/16	2x6x100 30 sec rest between reps 3 minute rest between sets	Block starts 4x100m strides	TIME TRIAL 100,200,400	Gym Day SPH Gym Reserved 3:30 - 5:30 get there when you can!	Men's soccer game 7pm 2-4 mile run on own or lift	2-4 mile run or lift, whichever you didn't do yesterday	Rest / Stretch
9	10/17 - 10/23	Men's soccer game 7pm Meet at SPH, xfinity hills 6-8xlong hill walk-back recovery	5 grass striders to warm up 4x40 95% sprints. 3 min rest	5-4-3-2-1 @70% 4min rest. lower 30 sec rest each rep	Gym Day SPH Gym Reserved 3:30 - 5:30 get there when you can!	Men's soccer game 7pm 2-4 mile run on own or lift	2-4 mile run or lift, whichever you didn't do yesterday	Rest / Stretch
10	10/24 - 10/30	300-200-300-200 4 minute recovery	Men's soccer game 7pm Meet at SPH, xfinity hills 10x short hill walk-back recovery	5x400 70% or 5x200 @85% 4 min rest	Gym Day SPH Gym Reserved 3:30 - 5:30 get there when you can!	600-500-400 5 min reovery smooth, controlled and relaxed	2-4 mile run or rest	Rest / Stretch
11	10/31 - 11/6	4x300 4 min recovery	5x diagonal striders Start Drills	Time Trial 2 100,200,400 If not - 4x150 @ 400 pace	Gym Day SPH Gym Reserved 3:30 - 5:30 get there when you can!	Men's soccer game 7pm 2-4 mile run on own or lift	2-4 mile run or rest	Rest / Stretch
12	11/7 - 11/13 Practices move to 4pm	6x200 walk back diagonal rest	speed/agility drills 5x40m focus on powerful start	Men's soccer game 7pm Meet at SPH, xfinity hills 6xlong hill 4xshort hill walk-back recovery	Gym Day SPH Gym Reserved 3:30 - 5:30 get there when you can!	4x250 4 min rest	2-4 mile run or rest	Rest / Stretch
13	11/14 - 11/20	300-250-200-150	4x100 build ups transition every 20 fast and relaxed	2-3-4-5-4-3-2 1:30 rest for every 100 ran short sprinters: 1-2-3-2-1	Gym Day SPH Gym Reserved 3:30 - 5:30 get there when you can!	3x500 long sprinters 4x300 short sprinters	2-4 mile run or rest	Rest / Stretch
14	11/21 - 11/27	3-2-1-2-3 2 minute recov for 100 ran	6x200 walk back recov	Thanksgiving Break	Thanksgiving Break	Thanksgiving Break	Thanksgiving Break	Rest / Stretch
15	11/28 - 12/4	3-2-1 x 2 4 min rest, 6 for set first set tempo - 70% second set faster - 75-80%	6x150 float/sprint turnover drills 30m float, 20m sprint	4x 300 @80%, jog back to 100 start. Finish 100 fast. 4 min rest	Gym Day SPH Gym Reserved 3:30 - 5:30 get there when you can!	4x600 - relaxed but fast tempo - 4 min rest	2-4 mile run or rest	Rest / Stretch
16	12/5 - 12/11	3x6x100 30 sec rest between reps 3 minute rest between sets	2x(200+100) 1 min break betweeen 2-1 7 min rest between sets	8x200 decreasing rest start at 3:30 rest, decrease by 30 sec each rep	Gym Day SPH Gym Reserved 3:30 - 5:30 get there when you can!	4x300 3 min rest	2-4 mile run or rest	Rest / Stretch
17	12/12 - 12/18	6x fly in 100's start at 150 3 minute recovery	Reading Day	Final Exams	Final Exams	Final Exams	Final Exams	Have a good winter break!
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20	Code to hurdles:	6989		Stair Workout:			Start Drills:
21				4 sets of 2 reps:(jog back between reps):			20-30-40 for 3-4 of these drills:
22				-single steps	-sideways jump		-Lay on stomach start	-Falling start
23				-2 steps	-explosive jump or bunny hop		-Lay on Back start	-3 point
24							-4 point	-2 point
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