Lauryn Williams' Guide To Champion Sprint Training: Week 5

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