1. Preparation
1 × 15 min · Recovery between sets: 0 sec
10–15 minutes of easy movement and dynamic drills, then 3 progressive 30 m runs with walk-back recovery.
FREE GUIDED WORKOUT BUILDER · 5 EMPHASES · 4 PHASES
Give the next
session a purpose.
Choose a sprint, strength or recovery session. Make it your own. Bring it into your training plan.
Your athletes. Your decisions.
These editable examples are starting points for trained adults. Your coaching judgment comes first.
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1. Start with an example
Applying an example replaces the session below.
Experience provides context; it does not automatically increase the workload. A seasoned college squad can have different needs from another group with the same label.
2. Shape the session
Current example: Acceleration · Development
For healthy, trained adult sprinters accustomed to fast running.
Add another running exercise, lift or timed movement, with its own recovery and coaching cues.
Keep instructions consistent with your numbers after editing. Recovery is between sets; if you put several runs in a set, describe recovery between those runs in the instructions.
Timed steps and between-set recovery alone take about 40 minutes. Untimed work, transitions and extra recovery add time.
YOUR SESSION · COACH REVIEW
Acceleration · Development
A little more distance gives the athlete time to develop the acceleration pattern.
Experienced adult athletes · Flat running surface with clear run-out
2. Acceleration runs
5 × 1 × 30 m · Recovery between sets: 5 min
Use a familiar standing or three-point start. Take full recovery; extend the interval when needed. Push the ground away; let the rise happen gradually. End the session if speed or coordination drops.
3. Finish
1 × 5 min · Recovery between sets: 0 sec
5 minutes of easy walking; note whether starts stayed consistent.
AthleticPeak Pro · Guided Workout Builder · Coach-adapted session
3. Keep it. Coach it.
Download this session, then open a Training Plan in AthleticPeak and choose Import workout. Review it and choose a calendar day. Athlete assignment stays in the app.
Workout files contain this session, not a whole season or athlete records. The app keeps sets, repetitions, durations, recovery and entered weights; running distances stay in exercise names and instructions. Keep the downloaded file; edits on this page are not saved automatically.
Example sources
These editable examples apply research-informed principles; they are not copied study protocols.
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The link keeps your exercises, targets and edits. Anyone with the link can read the workout, so leave out private athlete information.