Squads » Sprint

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Sprint Squad

The Sprint program has two aims. The first is to allow athletes to compete successfully in races up to 750m-20k-5k and the second is to act as a base program that allows the athlete to move onto an Olympic distance program.

As such Sprint run programs contain introductory threshold, surge and interval run workouts, enough cycling to allow an athlete to join the pack for full on road rides and a swim program that focusses on technique.

The Sprint program requires the capability to swim 3 hours per week in two or three sessions, to cycle 3 hours per week in one or two sessions and to run 3 hours per week over three sessions. .

Daily Schedule

Monday Tuesday Wednesday  Thursday Friday Saturday Sunday
Swim
RP 6am

Optional: Cycle
BvB 6am
Run
Tan2
From 4:30 to 7:15pm

Swim
RP 6am 
Run 
OP
At 6:15am
Swim
RP 6am

Run 
BvB
At 8:15am

Ride
BvB 7am-Week 1
SK_BP 7am-Wk 2
Optional:
Run "off the bike"

This is a guide only. Venues change from time to time and every third week is designated for REST and RECOVERY.

Contact Tony for more details.