Phased Training

SprintForce has a structured approach to running on the track, this approach is specifically adapted to your event, ‘training age’, PC Coaching Startsfitness and level of commitment.  For example if you are returning to running after a lay off or injury we modify your training load.

When athletes first join the SprintForce squad they spend the first few weeks in the train to train phase.  This ensures that their body gradually adjusts to running on the track, particularly your hamstring and calf muscles.

Track running is hard on the body particularly when it’s a 50+ body and or not used to the speed of track running.  Long slow jogs have little transfer to track training.  Your primary goal during this period is to avoid an injury by doing too much too soon.

We typically have 3 phases of training:

  • Endurance phase
  • Pre competition phase
  • Peaking phase

Endurance phase

Whether you are a 60m sprinter or a 1500m runner, we ALL need an endurance phase to build a solid base from which to generate speed from later in the training cycle.  Typically we spend 6 to 8 weeks in this phase much to the displeasure of the ‘pure’ sprinters at SprintForce.

During the endurance phase we typically do more reps, with less recovery at a lower percentage of our running speed.

Rarely do we train in spikes during this phase, but rather racing flats.

Pre-competition phase

This follows the endurance phase and is a welcome relief for most sprinters, however for some this can be the most challenging phase as the percentage of intensity increases, with still a reasonable volume, but slightly longer recoveries between reps and sets.

High levels of lactic are common during this phase.

This phase also lasts for between 6 to 8 weeks and spikes may be introduced towards the end of this phase or on a wet track.

Peaking phase

This phase usually signifies an impending meet, such as State, Nationals or World Championships.  During this phase the recoveries between sets and reps increase, but the intensity also increases as the volume drops somewhat.

We encourage most athletes to training in spikes during this phase and we also work on our starts once a week using blocks.

Some of the training sessions have an element of race modelling and it’s all about faster running.

In the 10 days orPhilStart2 so leading into a major meet the taper will begin and the training load will be significantly reduced.

During this phase we also have ‘race nights’ within the SprintForce squad and Sydney Pacific Athletics Club.  The 500m and ‘Bolt 300’ are handicap events with the 60m and 100m being seeded heats.

It is also important that what you do in the gym changes according to the phases of training that we are in, otherwise the strength work can be counter productive to running faster.