Warm-Up Development
- Warm-Up Part 1
- Warm-Up Part 2 — Week 1: 1 set / Week 2: 2 sets
This is a preparation and learning day. Focus on posture, control, rhythm, and clean execution.
The first two weeks establish the basic rhythm of training: warm-up structure, easy running, bodyweight strength, introductory gym work, and recovery. The goal is not to sprint fast yet. The goal is to prepare the body to train consistently.
In Week 1, perform 1 set of Warm-Up Part 2 on the warm-up development days. In Week 2, progress to 2 sets of Warm-Up Part 2 if the first week was handled comfortably.
This is a preparation and learning day. Focus on posture, control, rhythm, and clean execution.
The strides should feel smooth, relaxed, and controlled — closer to a fast long-distance pace than a sprint. Use heel-to-toe running mechanics, stay loose, and avoid forcing speed.
Full rest or very light recovery. The purpose is to absorb the first two training days.
Repeat the warm-up development session. Beginners improve by repeating simple elements until they become familiar and controlled.
Keep the running relaxed and rhythmic. These are not sprint repetitions. The athlete should finish feeling trained, not exhausted.
The gym session builds general strength using simple, controlled machine-based exercises. Stretching can be included after the circuit to restore range of motion and promote recovery.
Rest, recover, and prepare for the next training week. Walking, light mobility, or gentle stretching may be used if it helps the athlete feel better.
Easy strides are relaxed 100m runs used to build rhythm, running tolerance, and general conditioning without the stress of true sprinting. Run smoothly from start to finish, using heel-to-toe mechanics, and walk back between repetitions.
Use standard gym machines and moderate weight. The goal is general strength, posture, balance, and basic tissue tolerance — not maximal lifting.
This circuit builds trunk control, hip stability, and basic posterior-chain activation. The glute exercises are included because hip control and glute engagement are essential for sprint preparation.
These weeks introduce the first accelerations and slightly more advanced plyometric and sprint-specific work. The goal is to teach controlled force application, upright posture, and rhythm in sprinting while continuing to build general strength and recovery habits.
Week 3 introduces resisted accelerations and short flat sprints. Tempo runs become 12 × 60m at 60% effort, focusing on sprint cues (heels under hips, knees slightly higher than previous weeks). Weight lifting moves to 2–3 × 8 reps at 80%, starting with 2 sets in week 3 and progressing to 3 sets in week 4.
Focus on posture, hip drive, and compact force application. The resistance should feel challenging but controlled. Rest fully between reps (~60–90s).
Tempo should feel smooth and relaxed, with attention to rhythm and sprint posture rather than speed. Maintain heel to toe mechanics.
Full rest or very light mobility work. Recovery is still a major part of adaptation.
Focus on upright posture, arm drive, compact recovery of the trail leg, and smooth projection. Quality over quantity.
Focus on control, good form, and maintaining posture under load. The weight circuit remains machine-based or simple barbell exercises, emphasizing general strength.
Rest, mobility, and light recovery work. Continue to reinforce proper sleep, nutrition, and flexibility routines.
This phase increases the volume of short accelerations and introduces controlled plyometric work after the speed sessions. The goal is to build power, rhythm, projection, and elastic qualities without turning the sessions into maximal fatigue workouts.
Resisted accelerations are removed in this phase. Both speed days now use flat 30m accelerations, progressing from 5 reps toward 7 reps as tolerated. Plyometrics are introduced after acceleration work, while tempo runs gradually progress from 80m to 100m repetitions.
Focus on clean starts, strong arm drive, patient projection, and smooth transition toward upright sprinting. The accelerations should be fast, but still controlled and technically organized.
Tempo remains relaxed and heel-to-toe. The athlete should now begin to show slightly more sprint-like rhythm: better posture, slightly higher knee action, relaxed arms, and smooth ground contacts.
Full rest or light recovery. The body now has more acceleration and plyometric demand to absorb, so recovery quality becomes more important.
Repeat the speed emphasis from Monday. Keep the quality high. If acceleration mechanics become sloppy, stop the session rather than adding more poor reps.
This session supports rhythm, general fitness, body composition, and recovery between higher-intensity days. It should never become a hard sprint workout.
The weight room session now emphasizes moderate-to-heavy controlled lifts. Focus on proper form, posture, and smooth execution. The goal is to build general and sprint-specific strength safely while supporting acceleration and plyometric work.
Rest, mobility, stretching, and recovery methods. If soreness from acceleration or plyometrics is excessive, the next week should be adjusted before volume is increased.
Both speed days use flat 30m accelerations. The volume increases gradually across the phase, but the priority remains quality rather than simply completing more reps.
Plyometrics are placed after accelerations so the athlete is already warm, activated, and neurologically prepared. The goal is explosive quality, elastic control, and safe landings.
Landings must remain controlled and elastic. If the athlete begins landing heavily, collapsing, or losing posture, the plyometric work should stop.
Tempo progresses gradually in distance and total volume while remaining relaxed. These runs are still not sprints. They should support the speed work, not interfere with it.