| Comp Season 1 (CS1) | Technical Running | Intensity 4 |
| Theme | Technical running style @ 90m & 60m | |
| Dist | Sets | Reps |
| 90, 60, 30 | 3 | 3 x 3 runs |
| Effort | Set recovery | Rep recovery |
| 85%, 90%, 100% | 4 min | 2 min |
| | | |
| Comp Season 2 (CS2) | Technical Running | Intensity 5 |
| Theme | Technical running style @ 120m & 90m | |
| Dist | Sets | Reps |
| 120, 90, 60 | 3 | 3 x 3 runs |
| Effort | Set recovery | Rep recovery |
| 85%, 90%, 95% | 4 min | 2 min |
| | | |
| Comp Season 3 (CS3) | Transition | Intensity 5 |
| Theme | 30-60m transition | |
| Dist | Sets | Reps |
| 60m | 2 | 4 |
| Effort | Set recovery | Rep recovery |
| 100% out of blocks | 10 min | 4 mins |
| | | |
| Comp Season 4 (CS4) | Isolation drills | Intensity 5 |
| Theme | Technical running style | Choose 5-8 from below |
| Head & trunk drill | Shoulders low, arms swinging freely, 80% |
| Potato crisp | Potato crisp, relaxed hand, flowing movements, 80% |
| Hand fix drill | Hand forward drive - no higher than shoulder, focus on forward movement of arms |
| Elbow drive drill | Elbow driving backwards and "connected" to foot on ground |
| Arm impulse drill | Gradually increase the force of the backwards motion of the arm to accelarate |
| Jelly jaw drill | Jelly jaw |
| Driving practice drill | All the drills should start with 3-point start to get forward lean |
| Driving practice Option 1 | Drive leg, keeping contact with ground until leg fully extended |
| Driving practice Option 2 | Keep eyes on ground |
| Driving practice Option 3 | Add elbow backwards drive |
| Driving practice Option 4 | Add high knee pick-up drill (see 9 below) |
| Leg speed drill | Jog into start, gradually increasing the stride frequency (arms might help) |
| High knee pick-up drill | Jog in, high knees lean into accelaration dont lose hip height, knee pickup |
| Lift drill | 30m, as above, 80% then 30m full speed, feel is "high chest and knees" |
| Lower leg drill | Standing pawing & reaching, then running pawing back with "flowing" feel |
