-25 min long cool-down jog
Track sprint
Rest long enough that the next rep is fast.
Filler here: A long cool-down jog that blunts speed before the next rep.
Sample week
A track sprint week, drawn once.
Sample. Seven days, labeled by what each block does for the sport. Not a promise.
30Mon
25Tue
0Wed
20Thu
0Fri
40Sat
0Sun
Sport-specific
Support
Filler
Rest
Total: 115 minSport-specific: 70 min
Sample edits
Three cuts we would make to this week.
Sample. Examples, not promises. Accept or Keep mine.
-25 min long cool-down jog→
Before
25 min
After
5 min
A long cool-down blunts speed. Rest long enough that the next rep is fast.
-15 min extra tempo→
Before
25 min
After
10 min
Drop the tempo add-on so the sprint stays sharp.
+1 acceleration rep, -1 easy lap→
Before
40 min
After
25 min
Add a clean accel, remove the easy lap filler.
One question
Why rest so long between reps?
A long rest keeps the next rep fast. A long cool-down jog blunts the speed you are trying to build. Rest long, sprint sharp.
