10-Week Summer Long-Sprint Training Plan				Summer 2016

Here is a guide to a Long-Sprinter Summer Training Program.  No matter what distance you want to sprint at (60m, 100m, 200m, 400m), the primary goal of summer training is to build long-term sprinting strength that will last through Fall, Winter, and Spring seasons.  Even if you are a football player or soccer player, these workouts act both as a recovery from other activity and gradually build over a 10-week period for your muscles to adapt slowly and soundly.  Then you will be able to handle a higher-level of training come Winter and Spring.

 Posted up on the team website (on this specific page http://cbsd.org/Page/33790) are Lifting Routines and Short-Sprint Routines and overall rationale for the purpose of off-season/summer training.

Here are several factors to consider when approaching a summer sprint-training program:

1.	Build a Base: Any well planned summer program should be designed around a slow, but effective, development of a sound foundation of aerobic running and strength throughout the summer.  A gradual build in all around strength will give you a strong foundation for higher caliber explosive lifting in the Fall/Winter, as well as more dynamic speed training throughout the months of October-November-December.

2.	Correct any Biomechanical Deficiencies:  This can only be done through repeated incorporation of your dynamic drills and foot drills you’ve done during the Track season (a listing of these if you forget will be posted on the team site).  FOCUS of doing these drills should be proper arm and leg movements, as well as ‘quick snapping’ of movements.  While the running will build your strength and endurance, proper actions by doing these drills will build and strengthen your fast twitch muscle fibers.

3.	Spend Time on the EXTRAS:  This would include YOGA, extra static stretching (which can be accomplished through YOGA), and cross-training.  For YOGA you can easily find online YOGA for Runners’ programs, or just join a class!  Cross-training would include the following:  biking, elliptical (do an interval anywhere from 15min to 30min, 5min warmup and cooldown), swimming, hiking, or even walking.  Please no treadmill running (puts false stress on knees and hips) or running on the beach (risk ligament/tendon straining).  Feel free to email me for recommendations at any time.

4.	Remember that summer is NOT your Competitive Season:  This IS the off-off-season.  Most importantly, outside of focusing on the little things such as warmup drills before and static stretching after, is to relax and enjoy your summer.  Doing this should not feel like a job.  You should enjoy it.  If you miss a day do not worry.  The program is designed to fit into your schedule.  If you feel overly tired or under-the-weather, the greater importance is rest and relaxation.  Summer is not pre-season; it’s the off-season.  Keeping yourself active and healthy is one of the most important pieces to a year-long training plan.  And since you are coming back from injury a slow-gradual-snail-pace building of strength is vital to long-term health and growth.  

Email me over the summer with questions (jgable@cbsd.org).  Enjoy your summer too.  Don’t be afraid to be a teenager.  If you sign up for a summer club sport, adjust accordingly and focus more on the recovery-run aspect of this program. 

THE PLAN
Start the week on a Monday, with the weekend being just that … the week-end.

Training cycle during each week should be Day 1 practice, Day 2 off, Day 3 & 4 practice, Day 5 off, Day 6 practice, Day 7 off.  So this way you are looking at 4 days of running practice with 3 days of no running mixed in.  Fit the weight lifting sessions where it works best for you.  Ideally do your running either early in the morning or late in the evening.

Day 1	Day 2	Day 3	Day 4	
WEEK 1 (warmup = dynamic stretching, drills  / cooldown = redo drills, foot drills, core)	
10min jog	10min jog
4 x 100m 50% striders
(focus on stride length)	10min jog	10min jog
4 x 100m 50% striders
(focus on stride length)	
	
WEEK 2 (warmup = dynamic stretching, drills  / cooldown = redo drills, foot drills, core)	
15min jog	10min jog
4 x 100m 50% striders
(focus on stride length)	15min jog
4 x 100m 50% striders
(focus on stride length)	15min jog
5min walk
4 x 50m sprints @75%
5min jog	
	
WEEK 3 (warmup = dynamic stretching, drills  / cooldown = redo drills, foot drills, core)	
5min jog
Stretching/Drills
15min jog
4 x 100m 50% striders
2min jog
Cooldown Exercises	Stretching/Drills
15min jog
4 x 100m 50% striders
2min jog
Cooldown Exercises	15min jog
6 x 100m 50% striders
(focus on stride length)	5min jog
Stretching/Drills
10min jog
6 x 100m alternating striders (3 @ 50%, 3 @ fast acceleration w/ top speed in last 20m; alternate btwn each type)
5min jog
Cooldown Exercises	
	
WEEK 4 (warmup = dynamic stretching, drills  / cooldown = redo drills, foot drills, core)	
Warmup
15-20min jog
4 x 100m 50% striders
Cooldown Exercises	5min jog
Stretching/Drills
Sprint Workout on page 2 of RUNNING TRAINING document on team site
5min jog
Cooldown Exercises
	Warmup
15min jog
6 x 100m 50% striders
Cooldown Exercises
	Redo Day 2 of this week	
	
WEEK 5 (warmup = dynamic stretching, drills  / cooldown = redo drills, foot drills, core)	
5min jog
Warmup
20min jog
6 x 100m 50% Striders
Cooldown Exercises	Repeat Day 2 of Week 4	Repeat Day 3 of Week 4	Repeat Day 4 of Week 4 … the Sprint Workout	

WEEK 6 (warmup = dynamic stretching, drills  / cooldown = redo drills, foot drills, core)
RECOVERY WEEK	
5min jog
Warmup
20min jog
6 x 100m 50% Striders
Cooldown Exercises	5min jog
Warmup
15min jog
8 x 50m FAST sprints
5min jog
Cooldown Exercises	Warmup
25min jog @ slightly above comfort-pace (8min miles?)
4 x 100m 50% Striders
Cooldown Exercises	Warmup
25min jog @ slightly above comfort-pace (8min miles?)
4 x 100m 50% Striders
Cooldown Exercises	
	
WEEK 7 (warmup = dynamic stretching, drills  / cooldown = redo drills, foot drills, core)	
Warmup
20min jog
8 x 100m 50% Striders
Cooldown Exercises	5min jog
Stretching/Drills
Sprint Workout on page 2 of RUNNING TRAINING document on team site
5min jog
Cooldown Exercises	5min jog
Warmup
10min jog
6 x 50m FAST sprints
(walk 50m between)
10min jog
Cooldown Exercises	5min jog
Stretching/Drills
Sprint Workout #2
2 sets of 3 x 120m (or 15second) sprints @ 75% effort pace; 4min rest between each; 10min rest between sets
10min jog
Cooldown Exercises	
	
WEEK 8 (warmup = dynamic stretching, drills  / cooldown = redo drills, foot drills, core)
RECOVERY WEEK	
Warmup
25min jog @ slightly above comfort-pace (8min miles?)
4 x 100m 50% Striders
Cooldown Exercises	5min jog
Warmup
15min jog
8 x 50m FAST sprints
5min jog
Cooldown Exercises	Warmup
25min jog @ slightly above comfort-pace (8min miles?)
6 x 100m 50% Striders
Cooldown Exercises	Warmup
25min jog @ slightly above comfort-pace (8min miles?)
6 x 100m 50% Striders
Cooldown Exercises	
	
WEEK 9 (warmup = dynamic stretching, drills  / cooldown = redo drills, foot drills, core)	
Warmup
20min jog
8 x 100m 50% Striders
Cooldown Exercises	5min jog
Stretching/Drills
Sprint Workout on page 2 of RUNNING TRAINING document on team site
5min jog
Cooldown Exercises	5min jog
Warmup
10min jog
6 x 50m FAST sprints
(walk 50m between)
10min jog
Cooldown Exercises	5min jog
Stretching/Drills
Sprint Workout #2
2 sets of 3 x 120m (or 15second) sprints @ 75% effort pace; 4min rest between each; 10min rest between sets
10min jog
Cooldown Exercises	
	
WEEK 10 (warmup = dynamic stretching, drills  / cooldown = redo drills, foot drills, core)
RECOVERY WEEK	
Warmup
25min jog @ slightly above comfort-pace (8min miles?)
4 x 100m 50% Striders
Cooldown Exercises	5min jog
Warmup
20min jog
8 x 100m 50% Striders
Cooldown Exercises	5min jog
Warmup
15min jog
10 x 50m FAST sprints
5min jog
Cooldown Exercises	Warmup
25min jog @ slightly above comfort-pace (8min miles?)
4 x 100m 50% Striders
Cooldown Exercises	

School is back in session!!!