TRAINING SCHEDULE

You have enrolled onto the comprehensive training programme, which means you will be required
to attend two practice sessions a day.

Track Sessions will be either at the Indoor or Outdoor Track and will run from 0900-12 noon and
Strength & Conditioning Sessions will take place in the Gym and will run from 1700-1900.

(Individual sessions can be changed to allow you to get the best out of each session.)

Sunday Rest Day

Monday Technical Tempo Runs & Strength

Tuesday Speed Runs & Conditioning

Wednesday Active Recovery (Mobility Stretches, Massages)

Thursday Speed Runs & Conditioning

Friday Technical Tempo Runs & Strength

Saturday Active Recovery (Mobility Stretches & Massages)

Date: Track Session (0900-1200) Strength & Conditioining Session (1700-1900)

 4x10 Leg Curl x Leg Extension

 Warm Up: Track Series  Lift Technique Clinic
I
 1 Rep Max Testing for (Clean Pull x Squat x
 10x150m Technical Straight Leg Deadlift x Push Press) (Allow 3
Friday
Tempo Runs (5 min min- 5 min between lifts)
17.03.17 Rest
 2K Cycle (1min warm up x 20s intense x 40s
 Warm Down steady pace @ Level 10)
 Core Routine I  5x Glute, Quad, Hamstring and Hip Flexor
Stretches (30sec hold)

 Warm Up: Mobility

Series I
 Resistance Band Circuit
I
Saturday  Med ball Core Circuit
18.03.17
 4x15 Barbell Hip
Gym only Thrust, Kettlebell
at 0900 Swings, Over Head
Dumbbell Lunges
 Foam Rolling and
Stretch (Massage if
available)

Sunday
REST REST
19.03.17

 Warm Up: Track Series
I Deadlift x Push Press) (90s Rest)
Monday  3x(5x30s) Technical
20/03/17 Tempo Runs (90 secs:4
mins Rest)
 Core Routine I
 Warm Up
 4 x 10 Leg Curl x Leg Extension
 2x8x50% of 1 Rep Max (Clean Pull x Squat x
 3x3x90% of 1 Rep Max (Clean Pull x Squat x
Deadlift x Push Press) (3 min rest)
 2K Cycle (1min warm up x 20s intense x 40s
steady pace @ Level 10)
 5x Glute, Quad, Hamstring and Hip Flexor
Stretches (30sec hold)

Tuesday  Warm Up: Track Series  5 Rounds (Max weight 15kg) of: 5 Single arm
I Dumb bell Hang Clean x 5 Single arm Dumb

 180m-60m-150m-90m-
120m Speed Runs (12
21.03.17 mins Rest)
 Core Routine II
bell Push Press x 5 Single Leg Dumb bell
Lunges x 5 Single arm Dumb bell Front Squat
(Switch arms to complete 1 round)
 2K Cycle (1min warm up x 20s intense x 40sec
steady pace @ Level 10)
 5x Glute, Quad, Hamstring and Hip Flexor
Stretches (30sec hold)

 Warm Up: Mobility

Series I
 Resistance Band Circuit
I
Wednesday  Med ball Core Circuit
22.03.17
 4x15 Barbell Hip
Gym only Thrust, Kettlebell
at 0900 Swings, Over Head
Dumbbell Lunges
 Foam Rolling and
Stretch (Massage if
available)
2 Rounds
 400m jog
 50 Star Jumps
 Warm Up: Track Series  40 Sit Ups
I  30 Push Ups
Thursday  50m-70m-90m-70m-  15 Squat Jumps
50m-200m Speed Runs
23.03.17
(10mins:15 min before
 400m jog
200m Rest)
 Core Routine II 2K Cycle (1min warm up x 20s intense x 40s
steady pace @ Level 10)
5x Glute, Quad, Hamstring and Hip Flexor
Stretches (30sec hold)

 4x10 Leg Curl x Leg Extension

 Warm Up: Tack Series I
 3x(150m,60m,60m)
Friday Technical Tempo Runs
(3min:10min Rest)
24.03.17
 Core Routine I
 2x10x50% of 1 Rep Max (Clean Pull x Squat x
Deadlift x Push Press) (90s Rest)
 5x5x70% of 1 Rep Max (Clean Pull x Squat x
Deadlift x Push Press) (3 min rest)
 2K Cycle (1min warm up x 20s intense x 40s
steady pace @ Level 10)
 5x Glute, Quad, Hamstring and Hip Flexor
Stretches (30sec hold)
  Warm Up: Mobility
Series I
 Resistance Band Circuit
I
Saturday  Med ball Core Circuit
25.03.17
 4x15 Barbell Hip
Gym only Thrust, Kettlebell
at 0900 Swings, Over Head
Dumbbell Lunges
 Foam Rolling and
Stretch (Massage if
available)

Sunday
REST REST
26.03.17

 4x10 Leg Curl x Leg Extension

 Warm Up: Track Series
II
Monday  6x80m, 1x150m
27.03.17 Technical Tempo Runs
(3 min: 10 min Rest)
 3x3x90% of 1 Rep Max (Clean Pull x Squat x
Deadlift x Push Press) (3 min rest)
 1Km Cycle (1 min warm up x 30sec intense x 30
sec steady pace)

 Core Routine I  5x Glute, Quad, Hamstring and Hip Flexor

Stretches (30sec hold)

 Warm Up: Track Series
II
 2x40m Point Start
Tuesday Speed Runs (3 min
28.03.17 Rest)
 Blocks: 2x20m, 2x30m,
2x40m (4 min Rest)
 Core Routine II
3 Rounds
 Row 250m
 10 Inchworms
 20 Bodyweight Squats
 30 Squat Jumps
1Km Cycle (1 min warm up x 30sec intense x 30
sec steady pace)
5x Glute, Quad, Hamstring and Hip Flexor
Stretches (30sec hold)

 Mobility Warm Up
Wednesday  Resistance Band work
29.03.17  Plyometric circuit
Gym only  Foam Rolling and
at 0900 Stretch (Massage if
available)

Thursday  Warm Up: Track Series 3 Rounds

30.03.17 II  20 Walking Lunges
 2x40m Point Start  20 Bodyweight Squats
  20 Push Ups
 20 Box Jumps
Speed Runs (3min Rest)  Row 250m
 Blocks: 2x20m, 4x60m
(3 min:10 min Rest) 1Km Cycle (1 min warm up x 30sec intense x 30
sec steady pace)
5x Glute, Quad, Hamstring and Hip Flexor
Stretches (30sec hold)

 4x10 Leg Curl x Leg Extension

 3x85 of 1 Rep Max Max (Clean Pull x
Squat x Deadlift x Push Press) (3 min
rest)
 Warm Up: Track series  2x90% of 1 Rep Max Max (Clean Pull x
II Squat x Deadlift x Push Press) (3 min
Friday  2x(3x90m, 200m rest)
31.03.17 Technical Tempo Runs  1x95% of 1 Rep Max Max (Clean Pull x
(3 min:10 min Rest) Squat x Deadlift x Push Press) (3 min
 Core Routine I rest)
 1Km Cycle (1 min warm up x 30sec
intense x 30 sec steady pace)
 5x Glute, Quad, Hamstring and Hip
Flexor Stretches (30sec hold)

 Mobility Warm Up
Saturday  Resistance Band work
01.04.17  Plyometric circuit
Gym only  Foam Rolling and
at 0900 Stretch (Massage if
available)

Sunday
REST REST
02.04.17

 3x85% of 1 Rep Max (Clean Pull x

Squat x Deadlift x Push Press) (3 min
 Warm Up: Track Series rest)
II
 2x 90 of 1 Rep Max (Clean Pull x Squat
 120m-150m-250m- x Deadlift x Push Press) (3 min rest)
Monday 150m-120m Technical
03.04.17 Tempo Runs  1x 95% of 1 Rep Max (Clean Pull x
(5mins:7mins:8mins: Squat x Deadlift x Push Press) (3 min
7mins Rest) rest)

 Core Session I  1Km Cycle (1 min warm up x 30sec

intense x 30 sec steady pace)
 5x Glute, Quad, Hamstring and Hip
Flexor Stretches (30sec hold)