Sprint Systems • Training Logic • Practical Reference

A Practical Reference for Sprint Training — Built for Real Athletes

True North Athletics is an independent reference site dedicated to sprint training — not hype, not shortcuts, and not influencer noise. It exists to document how sprinting actually works: the mechanics, the systems, the tradeoffs, and the long timelines required to build speed safely and sustainably.

This resource is written for serious recreational sprinters, masters athletes, and coaches who want clarity instead of gimmicks. Whether you train indoors, around injuries, or later in life, the goal is the same: protect speed, respect recovery, and make decisions that hold up over years — not weeks.

Speed • Systems • Longevity

Articles, training frameworks, exercise libraries, and tools — all written as a living sprint manual.

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About True North Athletics

True North Athletics is built on decades of lived experience in track and field — as a competitor, a student of the sport, and a masters sprinter still chasing speed. The perspective here is shaped by real competition, real setbacks, and the slow accumulation of lessons that only time provides.

A defining moment came at the Dartmouth Relays, lining up in a heat with Bruny Surin. On the drive home, reading a Charlie Francis manual purchased at the meet, training priorities changed immediately — away from fragmented methods and toward a system grounded in rhythm, recovery, and long-term development.

This site is for athletes and coaches who want to understand sprinting deeply: how acceleration, max velocity, tempo, lifting, and recovery fit together — and what must be protected if speed is going to last. No hype. No shortcuts. Just honest work that respects the nervous system and the calendar.

Extensive Tempo Phase

Extensive tempo runs form the aerobic base of sprinting — smooth, rhythmic efforts at 60–70% of max speed. To calculate target times, multiply your goal 100 m time for the season by 1.4 (≈60%) or 1.3 (≈70%). Tempo develops general endurance, reinforces efficient mechanics, and accelerates recovery between high-intensity sprint sessions.

Tempo is not “slow sprinting” and it is not jogging. Each repetition should feel controlled, elastic, and repeatable — upright posture, consistent rhythm, relaxed arms, and calm breathing. The objective is rhythm and efficiency, never fatigue or strain.

A key technical distinction during tempo work is foot contact strategy. Unlike maximal sprinting, tempo runs should be executed with a heel-to-toe landing, followed by a midfoot-driven take-off. This promotes longer ground contact, reduced vertical force, and significantly lower stress on the Achilles tendon and plantar structures.

This approach was consistently emphasized within the Charlie Francis system. When clarified directly by senior CF coaches, tempo was described as deliberately using a heel-first contact pattern — not as a flaw, but as a protective and economical feature of submaximal running.

When executed correctly, this foot strike pattern allows athletes — including those managing Achilles sensitivities — to build volume rapidly without irritation. Progressions from 8 × 100 m with 60 s rest to 10 × 100 m with 30 s rest can occur safely within weeks, provided rhythm and relaxation are preserved.

At peak aerobic tempo fitness, it was not uncommon for elite sprint groups to complete 2 × 10 × 100 m with approximately 10 minutes between sets. Light calisthenics — commonly push-ups and abdominal work — were sometimes inserted between repetitions or sets without compromising the intent of the session.

Over three weeks, the following progression gradually increases volume while shortening rest, preparing the athlete for the classic Charlie Francis 10 × 100 m / 30 s tempo benchmark.

3-Week Progression Plan

Day 1: 12 × 60 m — Rest 60 s
Day 2: 10 × 80 m — Rest 60 s
Day 3: 8 × 100 m — Rest 60 s
Day 4: 10 × 100 m — Rest 60 s
Day 5: 4 × 3 × 100 m — Rest 30 s / 90 s between sets
Day 6: 3 × 4 × 100 m — Rest 30 s / 90 s between sets
Day 7: 2 × 6 × 100 m — Rest 30 s / 90 s between sets
Day 8: (8 × 100 m), Rest 90 s, then (4 × 100 m)
Day 9: 10 × 100 m — Rest 30 s

Rest or regeneration days are inserted between sessions to preserve movement quality. Volumes should be adjusted downward if rhythm, posture, or relaxation degrade.

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