Sprint session 200 400

Below is a series of 8 sessions that are rotated throughout the year and aim to help young athletes improve the ability at longer sprints (i.e. 200m and 400m). The sessions are part of the overall annual training plan:

Session S-1	Short Sprint (Speed and power)	Intensity 5/5
Energy system	ATP CP
Dist	Sets	Reps
60	3	3
Effort	Set recovery	Rep recovery
100%	5 min	Walk back, exercises, 1 minute

Session S-2	Speed endurance	Intensity 4/5
Energy system	Lactate tolerance
Dist	Sets	Reps
600, 400, 200	1
Effort		Rep recovery
60%, 80%, 90%		1st start 12min aim for 8; 2nd 10 aim for 5

Session S-3	Speed endurance and Stamina	Intensity 5/5
Energy system	Lactate shuttle, lactate endurance
Dist	Sets	Reps
100	2	4
Effort	Set recovery	Rep recovery
90%, 100%, 100%, 90%	5 min	5 min

Session S-4	Tactical running	Intensity 5/5
Energy system	Knowledge, lactate tolerance
Dist	Sets	Reps
400m	1	3
Effort	Tactic	Rep recovery
see tactic	95%>100; 85%>200; 90%>300; 95%>350; 100%>400	12 min, 15 min

Session S-5	90% runs	Intensity 4/5
Energy system	Lactate Tolerance, tactical running
Dist	Sets	Reps
200, 250, 200, 200	1	4 as "Dist"
Effort		Rep recovery
90%		Start 8 min, 10, 10 and aim for 5 min, 8, 8

Session S-6	Timed 200m runs for "first half"	Intensity 5/5
Energy system	Lactate tolerance
Dist	Sets	Reps
200m to time	3	2
Effort	Set recovery	Rep recovery
90% - 95%	7 then 10	3

Session S-7	90% time runs with active recovery	Intensity 4/5
Energy system	Lactate shuttle, latate tolerance
Dist	Sets	Reps
as long as..in 40 secs	2	start 3 aim for 6 per set
Effort	Set recovery	Rep recovery
90%	15 min	40 secs active (walk)

Session S-8	80% time runs with active recovery	Intensity 3/5
Energy system	Lactate shuttle
Dist	Sets	Reps
as long as..in 60 secs	2	start 2 aim for 4 per set
Effort	Set recovery	Rep recovery
80%	15 min	60 secs active (walk)

For session S1, we do exercises (as below) in between each run for core stability and "fast firing" reasons.

These exercises are performed in between S1 runs as follows:

V-Sits ups		15
Press ups		15
Side sits ups, both sides		15 each side
Fast running legs in press-up position		20 seconds
Star lifts		15

Run	Walk back	Exercises as above	REST
Run 1
	Walk back slowly
		Exercises
			1 minute rest
Run 2
	Walk back slowly
		Exercises
			1 minute rest
Run 3
			5 minutes rest

Run 4
	Walk back slowly
		Exercises
			1 minute rest
Run 5