Sprint Program

Date Start Time Speed Session Details Recovery Session Details
Sat, Sep 19, 2020 4:30 PM Rest
Sun, Sep 20, 2020 4:30 PM Finishes 8 x 150m 70%
Mon, Sep 21, 2020 4:30 PM 50's + 200m 3-4 x (5 x 60m) 70%
Tue, Sep 22, 2020 4:30 PM Broken 300's 4 x (3 x 80m) 70%
Wed, Sep 23, 2020 4:30 PM Strength and Power Training
Thu, Sep 24, 2020 4:30 PM 150m turnarounds 3 x (5 x 60m) 70%
Fri, Sep 25, 2020 4:30 PM 20m, 40m, 60m, 80m 3 x (5 x 60m) 70%
Sat, Sep 26, 2020 4:30 PM Northern Zone
Sun, Sep 27, 2020 4:30 PM Flying 30's 10 x 80m 70%
Mon, Sep 28, 2020 4:30 PM 60's + 300m 3-4 x (5 x 60m) 70%
Tue, Sep 29, 2020 4:30 PM Broken 200's 4 x (3 x 80m) 70%
Wed, Sep 30, 2020 4:30 PM Strength and Power Training
Thu, Oct 1, 2020 4:30 PM 200m turnarounds 10 x 80m 70%
Fri, Oct 2, 2020 4:30 PM Bend Technique 3-4 x (5 x 60m) 70%
Sat, Oct 3, 2020 4:30 PM Northern Zone 4 x (3 x 80m) 70%
Sun, Oct 4, 2020 4:30 PM Sled
Mon, Oct 5, 2020 4:30 PM 30's + 120m 3 x (5 x 60m) 70%
Tue, Oct 6, 2020 4:30 PM 200m turnarounds 3 x (5 x 60m) 70%
Wed, Oct 7, 2020 4:30 PM Strength and Power Training
Thu, Oct 8, 2020 4:30 PM 80m turnarounds 10 x 80m 70%
Fri, Oct 9, 2020 4:30 PM Plyometrics 3-4 x (5 x 60m) 70%
Sat, Oct 10, 2020 4:30 PM Northern Zone 4 x (3 x 80m) 70%
Sun, Oct 11, 2020 4:30 PM 80s - Technique focus
Mon, Oct 12, 2020 4:30 PM 40's + 150m 3 x (5 x 60m) 70%
Tue, Oct 13, 2020 4:30 PM 300's 3 x (5 x 60m) 70%
Wed, Oct 14, 2020 4:30 PM Strength and Power Training
Thu, Oct 15, 2020 4:30 PM 100m turnarounds 8 x 150m 70%
Fri, Oct 16, 2020 4:30 PM Sled 3-4 x (5 x 60m) 70%
Sat, Oct 17, 2020 4:30 PM Northern Zone 4 x (3 x 80m) 70%
Sun, Oct 18, 2020 4:30 PM Finishes
Mon, Oct 19, 2020 4:30 PM 50's + 200m 3 x (5 x 60m) 70%
Tue, Oct 20, 2020 4:30 PM Broken 300's 3 x (5 x 60m) 70%
Wed, Oct 21, 2020 4:30 PM Strength and Power Training
Thu, Oct 22, 2020 4:30 PM 150m turnarounds 10 x 80m 70%
Fri, Oct 23, 2020 4:30 PM 20m, 40m, 60m, 80m 3-4 x (5 x 60m) 70%
Sat, Oct 24, 2020 4:30 PM Northern Zone 4 x (3 x 80m) 70%
Sun, Oct 25, 2020 4:30 PM Flying 30's
Mon, Oct 26, 2020 4:30 PM 60's + 300m 10 x 80m 70%
Tue, Oct 27, 2020 4:30 PM Broken 200's 3-4 x (5 x 60m) 70%
Wed, Oct 28, 2020 4:30 PM Strength and Power Training
Thu, Oct 29, 2020 4:30 PM 200m turnarounds 4 x (3 x 80m) 70%