Table 5 Charlie Francis’ 10-day tapering plan
Days to competition | Training prescription |
|---|---|
10 days before | Spikes on track: 4 × 30 m from blocks with full recovery. 80-100-120-150-m flying sprints with maximal intensity, full recovery (i.e., 20–35 min between sprints) |
9 days before | Trainers on grass: 10 × 200 m tempo runs with 100-m walking in between |
8 days before | Spikes on track: 4 × 30 m from blocks and 1 × 120 m at 95% intensity, full recovery |
7 days before | Trainers on grass: 2 × 10 × 100 m tempo runs with 100-m walking in between |
6 days before | Spikes on track: 4 × 30 m from blocks and 1 × 150 m at 95% intensity, full recovery |
5 days before | No training |
4 days before | Spikes on track: 4 × 30 m from blocks and 1 × 80 m at 95% intensity, full recovery |
3 days before | Trainers on grass: 10 × 100 m tempo runs with 100-m walking in between |
2 days before | Spikes on track: 4 × 30 m from blocks at 95% intensity, full recovery |
1 day before | No training |