·       October (Training begins)
 
Aim:- Athletes in a group  run 100m, 200m and 400m together.
more aerobic work eg. 100m, 200m sprinter would be 6x 200@ 30 secs - 31 secs
200 jog or fartlek speed endurance.
Circuit training but prefer 100 and 200 to train together long term anaerobic which is 2-3 minutes steady running or 45 minutes fartlek.
Long term anaerobic would be:- 600, 500, 400, 300, 200, 100 pace eg. at 3 minutes around 58 seconds to 60 seconds at 400 pace.
 
(Tuesday)
 
Or 6x300 at 42-45 secs recovery 3 mins strength endurance training, circuit training
October 10x300 30secs rest
 
(Thursdays)
 
eg. endurance work, more technique work drills:
heel flicks
high knees
stride
walk
knee drive
full exension supporting leg
upright body
full range of movements
 
Nov-Dec
 
More long term anaerobic endurance eg. 100 and 200 sprint to 2 sets of 3 150 fast, relax, maintain, technique, recovery
400 to more long term anaerobic
eg. 2 sets of 4x300m pace 8 minutes recovery
or 5x500 pace 60-68 seconds 10x300, 30secs, rest.
 
Hill running bounding at beginning of every month.
maximum:
1 miniute sit-ups (how many)
1 miniute press-ups (how many)
Burpees (how many)
Squat thrusts (how many)