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Volume For Short Sprints

Putting together a sprint session (Comprising of 10,20,30,40 m),what sort of volume in terms of reps and sets should I use, and what about length of rest ?

Also is it worth building it up over a number of weeks? e.g.

Week 1: X reps at 10m
Week 2: Y reps at 10m, Z reps at 20m
Week 3: B reps at 10m, A reps at 20m, V reps at 30m
Week 4: Back off
etc, etc

Looking at 1-2 sessions a week max

TIA

What are your goals for this? Is it sport related or track related? (I realize that track is a sport)

[quote]slimjim wrote:
What are your goals for this? Is it sport related or track related? (I realize that track is a sport)[/quote]

Knew I’d forgot to include something!

Aim of the program is to improve 40m time, mainly becuase I’m very slow!

Kev_PL1,

If you goal is pure speed I suggest you look into the Charlie Francis Training System, it is desigined for sprinters.

Basically, you have 3 speed days in which your volume never goes over 400 total meters (quality not quantity) and you make sure you have full recovery between each of the runs so you can train yourself to move fast. On the other two days you do lower intensity work (i.e. tempo runs).

Buckeye - cheers for the Charlie Francis recommendation, I’ll get on the case: had a quick look at the site and will get his first book. Any other resources you (or anyone else) could recommend from either him or others? Thx