| 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 | 400m | Intensity 5/5 |
| Energy system | Lactate shuttle | |
| Dist | Sets | Reps |
| 250 | 1 | 6 - 10 |
| Effort | Set recovery | Rep recovery |
| 75% | | 100m rolling run taking 30 seconds |
| | |
| Session S-3 | Speed and Stamina | Intensity 4/5 |
| Energy system | 1=ATP and 2=Lactate shuttle | |
| Dist | Sets | Reps out of Blocks |
| 30 | 1 | 6 |
| Effort | Set recovery | Rep recovery |
| 100% | 5 min | 2 min |
| Dist | Sets | Reps |
| 60 | 1 | U17-8 Reps; U20-10 Reps |
| Effort | | Rep recovery |
| 75% | | Rolling run taking 30 seconds |
| | |
| Session S-4 | Speed and short term recovery | Intensity 4/5 |
| Energy system | 1=ATP and 2=Lactate shuttle | |
| Dist | Sets | Reps out of blocks / not |
| 100 | 1 | 1 |
| Effort | | Rep recovery |
| 100% | | 15 min |
| Dist | Sets | Reps - fly with 15m run in |
| 40 | 2 | 3 |
| Effort | Set recovery | Rep recovery |
| 95% | 5 min | 3 min |
| | |
| Session S-5 | Long Sprint | Intensity 5/5 |
| Energy system | Lactate Tolerance | |
| Dist | Sets | Reps |
| 150 | 3 | 3 |
| Effort | Set recovery | Rep recovery |
| 90% | 10 min | 6 min |
| | |
| Session S-6 | 400 mixed | Intensity 5/5 |
| Energy system | 1=ATP and 2=Lactate Tolerance | |
| Dist | Sets | Reps out of Blocks |
| 30 | 1 | 6 |
| Effort | Set recovery | Rep recovery |
| 100% | 5 min | 2 min |
| Dist | Sets | Reps |
| 300 | 1 | 4 |
| Effort | | Rep recovery |
| 80% | | 6, 8 then 10 min |
| | |
| Session S-7 | Speed and Stamina | Intensity 3/5 |
| Energy system | 1=ATP CP and 2=aerobic | |
| Dist | Sets | Reps - fly with 15m run in |
| 40 | 2 | 3 |
| Effort | Set recovery | Rep recovery |
| 100% | 5 min | 3 min |
| Distance | Sets | |
| Fartlek 6-8 laps | 1 | |
| | |
| Session S-8 | Speed and 400 1st half pace | Intensity 5/5 |
| Energy system | 1=ATP and 2=Lactate Tolerance | |
| Dist | Sets | Reps out of Blocks |
| 40 | 1 | 3 |
| Effort | Set recovery | Rep recovery |
| 100% | 6 min | 2 min |
| Dist | Sets | Reps |
| 200 | 1 | 3 |
| Effort | | Rep recovery |
| 95% | | 8 min then 10 min |
