My Masters Training

[a-j]

I had a Masters sprinter in malaga who ran 11.15, my M50 guy was joint 1st in the uk rankings for 60 (age group obviously lol)
My Masters run with the youth, we have speed graded groups.

This is an example of my short sprints squad block that is upcoming (incidentally also my next block as I switch to work on my much needed speed)

You will notice there is no OS in this plan, although that may change as we get towards week 3 as I assess the situation

Week 1
Mon – Circuit/Weights
Tue - 3-300 8 min rec 3-60 4min rec
Wed - AM – Stretching + Home circuit 10min
PM – Weights,)
Thur - Resisted Sprints (extended drills) 20m sleds
Sat / Sun- Blocks or Hills Sunday

Week 2
Mon – Circuit/Weights
Tue - Ins/Outs 20s (30/20/20/20)
Wed - AM – Stretching + Home circuit 10min
PM – Weights,)
Thur - Block Accels
Sat / Sun- Blocks or Hills Sunday

Week 3
Mon – Circuit/Weights
Tue - 30m Fly’s
Wed - AM – Stretching + Home circuit 10min
PM – Weights)
Thur - Resisted Sprints (extended drills) 20m sleds
Sat / Sun- Blocks or Hills Sunday

Week 4
Mon – Circuit/Weights
Tue - Ins/Outs 20s
Wed - AM – Stretching + Home circuit 10min
PM – Weights,)
Thur - 150-150-150 from Blocks
Sat / Sun- Blocks or Hills Sunday

Week 5
Mon – Circuit/Weights
Tue - 6-60m 8 min rec from Blocks
Wed - AM – Stretching + Home circuit 10min
PM – Weights,)
Thur - Split 240s (80-80-80 30sec)
Sat / Sun- Blocks or Hills Sunday

[RB34]

Nice keep following your training - it's working for you.

[RB34]

I forgot about this.

[a-j]

so had I lol

[RB34]

so had I lol

How did they handle the 3x hi days? Having a hard time figuring out the theme each week on the speed days - seems like Sat/Sun is always accel?

[a-j]

Weekends switch generally between acceleration of a Hill Based tempo

My general philosophy, is based around running rather gym, so although weights maybe in the plan, I allow my athletes and myself to drop sessions if they are fatigued, bring a value to self regulation.
I only "prescribe" reps where I specifically want that number and adaptation and usually means, they are pace regulated too. Where there is no set no. these are always self regulated by the athletes, and to some degree you would say end up being micro-dosed.

[RB34]

Weekends switch generally between acceleration of a Hill Based tempo

My general philosophy, is based around running rather gym, so although weights maybe in the plan, I allow my athletes and myself to drop sessions if they are fatigued, bring a value to self regulation.
I only "prescribe" reps where I specifically want that number and adaptation and usually means, they are pace regulated too. Where there is no set no. these are always self regulated by the athletes, and to some degree you would say end up being micro-dosed.

Running over gym - no problem most programs are that way. How are you progressing those days - seems like they are changing every week (pickup drills, flys etc)?

Sun: starts
Thur: accel>>> SE
Tue: speed?

[RB34]

Great job beating Covid19 my friend... Hopefully all is well!!!