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    1 Month Training Program For Running

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    RAYMIND MIRANDA
    This document outlines a 4-week sprint training program, providing the technical drills and sprint workouts for beginner and intermediate athletes. In week 1, beginners perform 1 set of drills and 4 x 10-second sprints at 74% maximum speed, while intermediates do 2 sets of drills and 6 x 10-second sprints at 77% maximum speed. The intensity and volume increases over the subsequent 3 weeks for both groups.

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    1 Month Training Program For Running

    Uploaded by

    RAYMIND MIRANDA
    41 views1 page
    This document outlines a 4-week sprint training program, providing the technical drills and sprint workouts for beginner and intermediate athletes. In week 1, beginners perform 1 set of drills and 4 x 10-second sprints at 74% maximum speed, while intermediates do 2 sets of drills and 6 x 10-second sprints at 77% maximum speed. The intensity and volume increases over the subsequent 3 weeks for both groups.

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    1 month training program for running

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    This document outlines a 4-week sprint training program, providing the technical drills and sprint workouts for beginner and intermediate athletes. In week 1, beginners perform 1 set of drills and 4 x 10-second sprints at 74% maximum speed, while intermediates do 2 sets of drills and 6 x 10-second sprints at 77% maximum speed. The intensity and volume increases over the subsequent 3 weeks for both groups.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    41 views1 page

    1 Month Training Program For Running

    Uploaded by

    RAYMIND MIRANDA
    This document outlines a 4-week sprint training program, providing the technical drills and sprint workouts for beginner and intermediate athletes. In week 1, beginners perform 1 set of drills and 4 x 10-second sprints at 74% maximum speed, while intermediates do 2 sets of drills and 6 x 10-second sprints at 77% maximum speed. The intensity and volume increases over the subsequent 3 weeks for both groups.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    Download as docx, pdf, or txt
    of 1

    WEEK/DATE BEGINNER INTERMEDIATE

    1 Technical Drills 1 set of ABCs Technical Drills 2 sets of ABCs (Rest 3 min. between
    sets)

    Sprint Training Twice per week, complete 1 set of 4 x Sprint Training Twice per week, complete 1 set of 6 x
    10 seconds @ 74% of maximum sprint speed (1 rep 10 seconds @ 77% of maximum sprint speed (1 rep
    every 2:00) every 2:00)
    2 Technical Drills 1 set of ABCs Technical Drills 2 sets of ABCs (Rest 2 min. between
    sets)

    Sprint Training Twice per week, complete 1 set of 4 x Sprint Training Twice per week, complete 1 set of 6 x
    10 seconds @ 74% of maximum sprint speed (1 rep 12 seconds @ 80% of maximum sprint speed (1 rep
    every 2:00) every 2:30)
    3 Technical Drills 2 sets of ABCs (Rest 4 min. between Technical Drills 2 sets of ABCs (Rest 1 min. between
    sets) sets)

    Sprint Training Twice per week, complete 1 set of 4 x Sprint Training Twice per week, complete 1 set of 6 x
    12 seconds @ 80% of maximum sprint speed (1 rep 14 seconds @ 83% of maximum sprint speed (1 rep
    every 3:00) every 3:00)
    4 Technical Drills 2 sets of ABCs (Rest 3 min. between Technical Drills 3 sets of ABCs (Rest 3 min. between
    sets) sets)

    Sprint Training Twice per week, complete 1 set of 4 x Sprint Training Twice per week, complete 1 set of 6 x
    14 seconds @ 83% of maximum sprint speed (1 rep 16 seconds @ 86% of maximum sprint speed (1 rep
    every 4:00) every 4:00)

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