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Table 5 Charlie Francis’ 10-day tapering plan

From: The Training and Development of Elite Sprint Performance: an Integration of Scientific and Best Practice Literature

Days to competitionTraining prescription
10 days beforeSpikes 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 beforeTrainers on grass: 10 × 200 m tempo runs with 100-m walking in between
8 days beforeSpikes on track: 4 × 30 m from blocks and 1 × 120 m at 95% intensity, full recovery
7 days beforeTrainers on grass: 2 × 10 × 100 m tempo runs with 100-m walking in between
6 days beforeSpikes on track: 4 × 30 m from blocks and 1 × 150 m at 95% intensity, full recovery
5 days beforeNo training
4 days beforeSpikes on track: 4 × 30 m from blocks and 1 × 80 m at 95% intensity, full recovery
3 days beforeTrainers on grass: 10 × 100 m tempo runs with 100-m walking in between
2 days beforeSpikes on track: 4 × 30 m from blocks at 95% intensity, full recovery
1 day beforeNo training