Lauryn Williams' Guide To Champion Sprint Training: Week 5

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WEEK 5

Monday

  • Warm-up B
  • Sprint Drills
  • 4x 4x60m @ 70% race pace 1 min rest between reps, 3 min rest between sets
  • Static stretch

Tuesday

  • Continuous Warm-up
  • Multi Throws: 2x5 BLF
  • 4x30m buildups
  • 4x10 step acceleration drill
  • 4x30m from 3-point stance
  • 400m jog
  • Static stretch

Wednesday

  • Warm-up C
  • Little Hurdle Drills
  • General Strength

Thursday

  • Orange Warm-up
  • 80m/100m/120m/100m/80m ladder with 5 min rest
  • General strength
  • 4x100m strides
  • 400m jog
  • Static stretch

Friday

  • Continuous warm-up
  • Stadium runs: 4x6 runs with 4 min rest
  • 2x 3x60m technique runs, 3 min rest between reps, 5 min rest between sets
  • 800m cool down
  • Static stretch

Saturday

  • Rest hip flexor

Sunday

  • Off


Week 5 Workouts | Warm-Up Reference Sheet
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