Full Summer Sprint Program (March 2026)

[Fraser Young]

Comp – Week 2

22 June

Warm Up 2
A Skip, B Skip, A Run, B Run – 2 x 20m
Dribble ACK – 2 x 20m
SL Scissor w run out – 2 x 20m
*Burpee Broad Jump – 30m
2 x 40m Build Ups
Hurdle Mobility 1 – 3 sets
Tempo – 111,312,312,111 in 16.5, 34.0, 55.1 secs
*DB Push Press – 30 x 12.5kg
Waterloo – 2 x 10 in 2:53, 2:38
Bataan – 10 in 4:08
*Goblet Squat – 30 x 17.5kg
Abs – 6 mins

Woke up early and got this done at 7am to avoid the heatwave. It wasn’t that warm which was nice, it felt reasonably good going round in tempo. I’m potentially doing a Deadly Dozen fitness challenge in Nov/Dec and I wanted to get a sense of some of the events, marked with a *. Overall it’s 12 x 200m with an exercise between each, and I was surprised how gassed I was doing 40 seconds of the burpee broad jumps.

23 June

Warm Up 1
MB Throws – 4 x 3
MB Throws – 2 x 3
Blocks – 2 x 20m, 2 x 30m in 3.20, 4.38 secs
40E20F, 40E30F in 2.25 secs, 3.30 secs
Back Squat – 3 x 3 x 115kg
Bench Press – 3 x 3 x 87.5kg
DB Rows – 2 x 6 x 42.5kg
Pull Ups – 2 x 6 x 15kg

Damp track, 24 degrees, -2 m/s wind. Very hot day so this was done at 9am, which usually means slower times. My flying times were around 1.11 secs per 10m into a headwind, so quite promising and likely a reflection of reduced weight training in the last 10 days.

24 June

Warm Up 2
Posture Hold 2 x 10 secs
Wall March, Wall Switch – 2 x 6 per leg
A March, A Switch, Carioca – 2 x 20m
Lateral Skips – 2 x 10m
Alt Scissor w high leg, SL scissor – 2 x 30m
*Bear Crawl – 60m
2 x 40m build ups
Tempo – 111,212,212,111 in 16.2, 34.0 secs
Hurdle Mobility 1 – 3 sets
*Overhead Plate Carry – 90m x 15kg

Mid-heatwave, 9am session. It was already 28 degrees warming up and finished at 31, which was rather uncomfortable. I was in a nice rhythm with the tempo runs so despite probably going a bit fast, I didn’t deliberately slow myself down. By the time it came to gymnastics in the gym it was too warm to exercise.

25 June

Warm Up 1
MB Throws – 4 x 3
Blocks (on bend) – 20m, 2 x 30m in 3.20, 4.40 secs Freelap
3 x 200m, 2 x 200m in 27.7, 27.6, 27.7, 27.5, 27.8 secs
Step Ups – 2 x 6 x 52.5kg
RLESS – 2 x 6 x 77.5kg
Hyperextension Rows – 2 x 8 x 25kg plate
RDL – 2 x 6 x 95kg
Swiss Ball kicks – 2 x 20 secs

Dry track, 29 degrees, +2 m/s wind. Relieved it wasn’t as brutal as yesterday, I sought shade where possible and drank a lot of very cold water before the session. I also used a fan in the gym. Blocks were good, I realise that I’m not quite 100% when usually starting on the bend, as it would only be for a 200m, but nevertheless I felt strong and the times reflected that. If I were to PB with a start on the bend I’m not sure I could count that though.

The 200’s were great, I was going through 100m in 13.4-13.8 secs and glancing at my split to adjust my second half accordingly. Managed the weights okay too as I took a large fan into the garage, RDL could go up again but I don’t think there’s many sessions left of it.

26 June

Rest

At a Longevity show in London today and did a 4 minute cold plunge so hopefully a little recovery boost for tomorrow.

27 June

Warm Up 1
Everest – 3 x 3
Accels – 30,40,50m in 4.35, 5.50, 6.62 secs Freelap
2 x 60m, 120m in 7.74, 7.69 & 14.72 (4.38/5.50 to 30/40m) and 120m split 4.39/7.79/11.21
Back Squat – 3 x 3 x 110kg
Bench Press – 3 x 3 x 90kg
DB Rows – 2 x 6 x 42.5kg
Pull Ups – 2 x 6 x 15kg

Damp track, 29 degrees, +2 m/s wind. There were thunderstorms earlier so there was a damp track and it didn’t feel that hot during the workout. Nice tailwind and I felt strong throughout the reps. I have been finding the squats a little too hard and the bench press a little easy, so I took 5kg off the squat and added 2.5kg to the bench press and that felt much better.

28 June

Rest

A very disrupted week, not only the heatwave but needing to pick up my daughters at 1pm every day as the school buildings were overheating. I feel positive about next week and hopefully everything returns to normal.

[Fraser Young]

Comp – Week 3

29 June

Warm Up 2
A Skip, B Skip, A Run, B Run – 2 x 20m
Dribble ACK – 2 x 20m
SL Scissor w run out – 2 x 20m
2 x 40m Build Ups
Hurdle Mobility 1 – 3 sets
Tempo – 111,312,312,111 in 16.6, 33.5, 55.8 secs
*DB Snatch – 30 x 15kg
*DB Burpee – 10 x 10kg per hand
Waterloo – 2 x 10 in 2:39, 2:26
Bataan – 10 in 3:53
Abs – 5 mins

I felt very mobile doing the hurdle drills, not sure where that came from. There’s been a step change in my ability to do the tempo runs in the last 4-6 weeks and I’m now cruising 16.5 secs instead of 17.0 secs. Faster in the circuits too, feel full of energy and ready to smash the week. I think part of this is down to the weather finally relenting and being able to get decent sleep.

30 June

SL Achilles ISO Straight Leg – 2 x 5kg x 30 secs
SL Achilles ISO Bent Leg – 2 x 5kg x 30 secs
Warm Up 1
MB Throws – 4 x 3
MB Throws – 2 x 3
Blocks – 2 x 20m, 2 x 30m in 3.18, 4.35 secs
40E20F, 40E30F in 2.24 secs, 3.36 secs
Back Squat – 3 x 2 x 110kg
Bench Press – 3 x 2 x 90kg
*DB Lunges – 30m x 12.5kg per hand
DB Rows – 2 x 6 x 42.5kg
Pull Ups – 2 x 6 x 15kg
*Plate Carry – 120m x 25kg

Damp track, 19 degrees, no wind. Lovely conditions despite the damp track and I felt quite energetic and raring to go today. I felt I executed the block starts well, and maybe lacked a little zip at top speed but overall very pleased.

1 July

Warm Up 2
Posture Hold 2 x 10 secs
Wall March, Wall Switch – 2 x 6 per leg
A March, A Switch, Carioca – 2 x 20m
Lateral Skips – 2 x 10m
Alt Scissor w high leg, SL scissor – 2 x 30m
2 x 40m build ups
Tempo – 111,212,212,111 in 17.0, 36.0 secs
Hurdle Mobility 1 – 3 sets
Pull Ups, Dips, Handstands – 2 sets
*DB Farmers Walk – 120m w 2 x 25kg
Abs – 5 mins
*DB Deadlift – 30 x 32.5kg
*Plate Clean & Press – 30 x 15kg

Very flat today, I did an intense 6 minute exercise bike fitness test beforehand and that seemed to sap my strength (and my enthusiasm). I just went through the motions here, doing the bare minimum required in tempo and rounding out a series of 12 challenges I’ve been testing myself on ahead of a winter fitness competition.

2 July

SL Achilles ISO Straight Leg – 30 secs x 5kg, 7.5kg
SL Achilles ISO Bent Leg – 30 secs x 5kg, 7.5kg
Warm Up 1
MB Throws – 4 x 3
Blocks (on bend) – 20m, 2 x 30m in 3.22, 4.40 secs Freelap
3 x 200m, 2 x 200m in 28.2, 28.1, 27.6, 26.6, 29.0 secs
Swiss Ball kicks – 2 x 20 secs

Dry track, 23 degrees, swirling wind. I’m trying to build up my Achilles but doing this extra volume temporarily weakens it, so I felt unable to push very hard off my left foot today. I was a little off the pace in the first set of 200’s, then I went hard off the bend of the 4th rep and sensed I was going too fast, which also meant I was completely spent for the last rep.

Really nice to not have to go straight into lower body weights after this, even though I’ve made it lower speed volume than previous summers my legs are still carrying some light fatigue into each session.

The next race is in 4 weeks time so I have plenty of sessions to get faster.

3 July

SL Achilles ISO Straight Leg – 2 x 30 secs x 8.5kg
SL Achilles ISO Bent Leg – 2 x 30 secs x 8.5kg

I’ve noticed a slight difference already so I really want to keep on top of these exercises so I don’t have to hobble around so much during the day.

4 July

SL Achilles ISO Straight Leg – 2 x 30 secs x 8.5kg
SL Achilles ISO Bent Leg – 2 x 30 secs x 8.5kg
Warm Up 1
Everest – 3 x 3
Accels (bend) – 30,40,50m in 4.40, 5.58, 6.56 secs Freelap
2 x 60m, 120m in 7.58, 7.50 & ?? (4.25/5.33 to 30/40m)
Back Squat – 2 x 2 x 110kg
Bench Press – 2 x 2 x 90kg
DB Rows – 2 x 6 x 42.5kg
Pull Ups – 2 x 6 x 15kg
Nordic Eccentrics – 2 x 3 (incline)
Standing Calf Raises – 3 x 8 x 60kg (3130 Tempo)
Seated Calf Raises – 8 x 40kg, 8 x 50kg (3130 Tempo)

Dry track, 23 degrees, +4 m/s wind. The wind was against me in the first two runs then turned around and was very positive by the end. I properly caught the 50m run which was a 4.29 sec 30m, then followed it up with two more sub-4.30 sec 30m times.

The gym was great, I watched a VALD Academy video about hamstring prehab and the value of Nordics disappears after 4 weeks so they really need to be year round. This is the day I do heavier work on the Achilles too, though I was reserved in my first session.

5 July

Rest

[Fraser Young]

Comp – Week 4

6 July

SL Achilles ISO Straight Leg – 2 x 30 secs x 8.5kg
SL Achilles ISO Bent Leg – 2 x 30 secs x 8.5kg
Warm Up 2
A Skip, B Skip, A Run, B Run – 2 x 20m
Dribble ACK – 2 x 20m
SL Scissor w run out – 2 x 20m
2 x 40m Build Ups
Tempo – 111,312,312,111 in 16.4, 34.4, 53.2 secs
Hurdle Mobility 1 – 3 sets
Waterloo – 2 x 10 in 2:52, 2:43
Bataan – 10 in 4:15
Abs – 5 mins

A good session, yet another heatwave so this was done at 8.30am and wrapped up by 10am. Again I noticed great mobility in the hurdle drills and also a freshness to my legs having taken it easy yesterday.

7 July

SL Achilles ISO Straight Leg – 2 x 10kg x 30 secs
SL Achilles ISO Bent Leg – 2 x 10kg x 30 secs
Warm Up 1
MB Throws – 4 x 3
MB Throws – 2 x 3
Blocks – 2 x 20m, 2 x 30m in 3.18, 4.32 secs
4 x 60m (95%) in 7.95 secs (20/30/40m in 3.30/4.48/5.62 secs)
Back Squat – 2 x 2 x 110kg
Bench Press – 2 x 2 x 90kg
Standing Calf Raises – 2 x 10 x 70kg
Seated Calf Raises – 2 x 10 x 50kg

Dry track, 28 degrees, +4 m/s wind. Having dealt with 30+ degrees I’m no longer phased by 28, though it was a little uncomfortable when the wind stopped. I felt this extra bit of power and spring on my 2nd and 3rd steps out the blocks which was very satisfying. Three of my four 60m runs were almost identical times then I ran 8.05 secs on the last rep. It was very much within myself and nice to take it easy.

More calf raises in the gym, the seated ones do nothing for me, I’m loading lots of plates on the tops of my knees and I may look at getting a machine if it’s going to be a key exercise for me.

8 July

Warm Up 2
Posture Hold 2 x 10 secs
Wall March, Wall Switch – 2 x 6 per leg
A March, A Switch, Carioca – 2 x 20m
Lateral Skips – 2 x 10m
Alt Scissor w high leg, SL scissor – 2 x 30m
2 x 40m build ups
Tempo – 111,212,212,111 in 16.7, 35.9 secs
Hurdle Mobility 1 – 3 sets
Pull Ups, Dips, Handstands, L-Sit, Rope Climb – 2 sets
Abs – 4 mins

Almost 30 degrees but didn’t struggle that much due to a nice breeze (and being topless).

9 July

SL Achilles ISO Straight Leg – 2 x 30 secs x 10kg
SL Achilles ISO Bent Leg – 2 x 30 secs x 10kg
Warm Up 1
MB Throws – 4 x 3
Blocks (on bend) – 20m, 2 x 30m in 3.18, 4.38 secs Freelap
3 x 200m, 2 x 200m in 27.8, 27.6, 28.0, 28.2, 28.6 secs
Swiss Ball kicks – 3 x 20 secs

Around 30 degrees by the time I got to the 200’s and I could tell I wasn’t getting my breath back as quickly as usual. I feel strong during accelerations, like I’ve got better at activating the muscles I use and I feel my legs working harder. My main goal with the 200’s was to not smash the 4th rep, and I ended up slowly fading across all reps.

10 July

Rest

11 July

SL Achilles ISO Straight Leg – 2 x 30 secs x 10kg
SL Achilles ISO Bent Leg – 2 x 30 secs x 10kg
Warm Up 1
Everest – 3 x 3
Accels – 20,30,40m in 3.28, 4.45, 5.57 secs Freelap
100m, 120m in 12.16, 14.52 secs (7.67 to 60m, 20m fly in 2.21 secs)
Back Squat – 2 x 2 x 110kg
Bench Press – 2 x 2 x 90kg
Nordic Eccentrics – 2 x 3 (incline)
Standing Calf Raises – 2 x 10 x 70kg (3130 Tempo)
SL Seated Calf Raises – 2 x 10 x 30kg (3130 Tempo)

Dry track, 28 degrees, +6 m/s wind. The wind kept me cool which was nice. My left Achilles was really tender during Everest (jumping series) and probably needed a steadier ramp up instead of going right into max effort tuck jumps. I felt it impeded my force production in all my runs, and the big tailwind disguised a very mediocre session. Single leg seated calf raise was much nicer in the gym, I could feel the movement more.

12 July

10km jog/brisk walk

First bike ride with the girls and I wasn’t sure how much they’d struggle so I went on foot. I ended up having to break into a jog for the first 4km before we came to an agreement that they’d stop regularly for me to catch up. I really didn’t like the whole experience and it’s a lesson learned. I had a bag with food and drinks in it too so I was really not set up to jog any kind of distance, especially on a rest day. It took enough out of me that I needed a nap in the afternoon and I will possibly reduce my Monday tempo session if my body is still tired.

[Fraser Young]

Comp – Week 5

13 July

Waterloo – 20 in 5:28
Abs – 5 mins
Warm Up 2
A Skip, B Skip, A Run, B Run – 2 x 20m
Dribble ACK – 2 x 20m
SL Scissor w run out – 2 x 20m
2 x 40m Build Ups
Tempo – 111,212,212,111 in 16.9, 35.2 secs
Hurdle Mobility 1 – 3 sets
Bataan – SKIPPED
SL Achilles ISO Straight Leg – 2 x 30 secs x 10kg
SL Achilles ISO Bent Leg – 2 x 30 secs x 10kg

Flipped the order to keep myself entertained. I got back and had no desire to do the Bataan circuit so left it out. Did the Achilles holds later in the day as I didn’t want to aggravate it before the tempo runs.

14 July

SL Achilles ISO Straight Leg – 2 x 10kg x 30 secs
SL Achilles ISO Bent Leg – 2 x 10kg x 30 secs
Warm Up 1
MB Throws – 4 x 3
MB Throws – 2 x 3
Blocks – 20, 30, 40m in 3.18, 4.33, 5.38 secs
70,80,90m in 8.72, 10.07, 10.94 secs (30m in 4.33 secs, flying 20m in 2.20 secs)
Back Squat – 2 x 2 x 110kg
Bench Press – 2 x 2 x 90kg

Dry track, 24 degrees, +6 m/s wind.

15 July

DB Snatch – 30 x 15kg
DB Lunge – 30m with 2 x 13.5kg
Goblet squat – 30 x 16.25kg
Burpee Broad Jump – 30m
Plate Clean & Press – 30 x 15kg
DB Push Press – 30 with 2 x 13.5kg
Overhead Carry – 90m with 15kg
Bear Crawl – 60m

With a 200m to start, and then after each exercise.

200m times: 41,39,42,48,51,57,53,56,54 secs

Something a bit different today. I’m potentially doing a competition for a bit of fun in Nov/Dec and wanted to see how unprepared my body is. It humbled me fairly quickly, the goblet squat slowed my 200m times and the clean and press slowed it further, until it was basically a plod.

I’d like to focus on a few of those exercises more on tempo days, especially the clean & press and the DB push press, to start getting some movement-specific improvements.

16 July

Warm Up 1
CMJ Series – 3 x 3
MB Throws – 4 x 3
3 x 200m, 2 x 200m in 27.1, 27.7, 27.2, 27.7, 27.5 secs
Swiss Ball Kicks – 2 x 20 secs

A great series, though with a healthy tailwind on the home straight. The 100m splits were 13.2-13.6 secs, I misread the first rep split as 13.9 and thought I had to make up time so ended up running too fast. Really pleased to not fade on the final rep.

17 July

Rest

Super-relaxed day, deliberately spending more time with my feet up.

18 July

SL Achilles ISO Straight Leg – 2 x 30 secs x 10kg
SL Achilles ISO Bent Leg – 1 x 30 secs x 10kg
Warm Up 1
Everest – 3 x 3
Accels – 20m, 2x30m in 3.22, 4.38 secs Freelap
2 x 120m in 14.56, 14.62 secs (4.40/7.75 to 30/60m, 30m fly in 3.36 secs)
Back Squat – 2 x 2 x 110kg
Bench Press – 2 x 2 x 90kg
DB Rows – 2 x 6 x 42.5kg
Pull Ups – 2 x 6 x 15kg
Nordic Eccentrics – 2 x 3 (incline)
*DB Push Press – (27+3) x 13.5kg per hand

Dry track, 24 degrees, +4 m/s wind. Incredibly flat in the warm up, I was being careful with my Achilles but I could still feel it a fair bit. I felt low on calories, low on sleep and low on energy, and I just wanted to cut the session short and have a nap. The tailwind helped mask my times, the back squat was surprisingly smooth, and I had zero enthusiasm for the additional upper body work. I told myself I’d have a calorie blowout but I went more reserved and just made sure to hit 3,000 kcal.

19 July

Rest

I feel like I’m in equal shape to early May when I ran ~12.20 wind corrected, but if my Achilles behaves I believe that this coming training week will be the one where my times come down further. My last hard session is 21st July then it’s some submaximal sprints leading up to the first of two races, on 29th July.

[Fraser Young]

Comp – Week 6

20 July

Warm Up 2
A Skip, B Skip, A Run, B Run – 2 x 20m
Dribble ACK – 2 x 20m
SL Scissor w run out – 2 x 20m
2 x 40m Build Ups
Hurdle Mobility 1 – 2 sets
Bike Tempo – 111,212,212,111 @ 190W/180W
Bataan – 8:16
Waterloo – 4:52
Abs – 4 mins

Couldn’t make the track today so did drills in the park then tempo on the exercise bike. I’ll have to check my old journal entries but I thought I was doing 10W more than usual. I still feel flat and will go for another 3000 kcal day.

21 July

Warm Up 1
MB Throws – 4 x 3
MB Throws – 2 x 3
Accels – 30, 40, 50m in 4.32, 5.47, 6.66 secs
60,70,80m in 7.53, ??.??, 9.80 secs (30m in 4.28 secs, flying 20m in 2.18 secs)
Back Squat – 2 x 2 x 110kg
Bench Press – 2 x 2 x 90kg
SL Achilles ISO Straight Leg – 2 x 10kg x 30 secs
SL Achilles ISO Bent Leg – 1 x 10kg x 30 secs

Dry track, 24 degrees, +4 m/s wind. I felt quite good warming up but once again the Achilles was threatening to disrupt the session. Adding a 10 seconds single leg isometric after each sprint seemed to help, and there was a step change in speed once I moved to the longer runs. I had two 4.28 second 30m runs and the third felt just as good but annoyingly my phone screen switched off so it didn’t record.

22 July

Warm Up 2
Posture Hold 2 x 10 secs
Wall March, Wall Switch – 2 x 6 per leg
A March, A Switch, Carioca – 2 x 20m
Lateral Skips – 2 x 10m
Alt Scissor w high leg, SL scissor – 2 x 30m
2 x 40m build ups
Tempo – 111,212,121,111 in 16.7, 34.9 secs
Hurdle Mobility 1 – 2 sets
Pull Ups, Dips, Handstands, L-Sit, Rope Climb – 2 sets
Abs – 3 mins

Noticeably shorter session, even though it was just a set of hurdle mobility and 100m less tempo. I feel really good right now and I’m ready to see what I can do in 7 days time.

23 July

Warm Up 1
CMJ Series – 3 x 3
MB Throws – 4 x 3
Accels – 3 x 20m in 3.18 secs
2 x 2 x 150m in 19.0, 19.6, 18.7, 19.9 secs
Swiss Ball Kicks – 2 x 20 secs

Dry track, 22 degrees, no wind. Great conditions and I felt really well rested and as if I’m tapering (funny that). There were some other sprinters at the track which is a rarity for me and I joined one of their relaxed 150m reps (my 3rd rep), and despite knowing I’m likely to run too fast I still did, passing through 100m in 12.5 secs.

I’ve got some speed work on Saturday and then relaxed 200m reps on Monday before competing on Wednesday evening.

24 July

Rest

25 July

Warm Up 1
Everest – 2 x 3
Accels – 3 x 20m in 3.23 secs
60,80,100m (95%) in 8.15, 10.53, 13.44 secs
Bench Press – 2 x 2 x 90kg

Dry track, 24 degrees, -2 m/s wind. I moved this session to the evening to let my body get used to running at the same time as my race will be. Glad I did, I was so flat and lacking sharpness that I need to do this more often. I may even move my bedtime from 10pm because the 200m race will be ~8.30pm and my body will not be primed to exercise at that time.

The 100m rep was probably too relaxed but the other two reps were spot on.

26 July

Bike Ride – 10km

Very gentle as I was going at my daughters pace, which was 6km/hr.

I’m excited for Wednesday, but also aware that it’s one of two opportunities to run well, with another 100/200m on 4th August.

A minimum goal would be to go sub 25 seconds in the 200m, having only done a single race last season (25.23). I’d also like to run sub 12.20 with wind correction, which would mean I’m improving on the last two seasons.

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