CharlieFrancis.
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Edmonton Series 2007
COPY WRITE 2007 CHARLIEFRANCIS.COM
ALL RIGHTS RESERVED
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Training Progression - Long to Short
Special Endurance
Rep 2 of 2
3 x 30
Strength
Endurance
4 x 20
4 x 20
600
600
Special Endurance
Rep 1 of 2
15
12
600
600
Special Endurance
Rep 2 of 2
60, 80
60, 60
Strength
Endurance
1970
2080
2020
Total Volume
Speed
300
4 x 30
60, 80
Saturday - Special Endurance 2
Special Endurance
Rep 1 of 2
300
500
Tuesday - Special Endurance 1
300
10
20
Acceleration
4 x 20
2 x 30
300
600
Acceleration
1
4 x 20
4 x 30
4 x 10
4 x 20
Week
2
3 x 30
2060
250
80, 80
12
500
300
25
4 x 20
4 x 30
500
4 x 20
4 x 10 blocks
2 x 30 blocks
4 x 30
2100
250
80, 100
15
500
250
30
4 x 10, 4 x 30
4 x 30 blocks
60
500
4 x 10
4 x 20 blocks
3 x 30 blocks
5 x 30
1880
250
80, 80
20
450
250
30
4 x 30
4 x 30 blocks
50, 60
500
4 x 30
2 x 30 blocks
4 x 30
1960
200
80, 110
1940
20
450
80, 120
250
35
400
4 x 30
2 x 30 blocks
450
40
1530
4 x 30 blocks
20, 30, 40
450
120
4 x 30
4 x 30 blocks
4 x 30
4 x 30 blocks
40, 50
350
5 x 30
6 x 30
40
200
200
350
25
30
5 x 30
250
200
150
4 x 30
4 x 30 blocks
40, 50, 60
4 x 30
4 x 30 blocks
40, 50, 60
30
PRE-COMPETITION
150
35 120
35 150
4 x 30
5 x 30
4 x 30, 4 x 30 blocks,
2 x (40, 60, 80)
4 x 30, 4 x 30 blocks,
40, 60, 80
4 x 30
4 x 30 blocks
4 x 30
4 x 30 blocks
4 x 30
4 x 30 blocks
320
350
350
100
120
120
1330
1460
1550
Saturday SE 2
150
4 x 30, 4 x 30 blocks,
60, 80
Thursday Speed
200
7
8
4 x 30
4 x 30 blocks
4 x 30
4 x 30
10
4 x 30
4 x 30 blocks
3 x 30
COMPETITION
150
Tuesday SE 1
11
4 x 30
4 x 30 blocks
blocks
12
* Note: All runs are performed from a standing start, unless indicated otherwise (i.e. Blocks)
Copyright 2004, CharlieFrancis.com
Wk
1
10
11
12
Acceleration
2x30
3.5 rep.
4x30
4x30 blocks
4 rep./7 set
3x30
4x30 blocks
4 rep./7 set
4x30
4x30 blocks
4 rep./7 set
2x30
4x40 blocks
5 rep./8 set
3x30
4x40 blocks
6 rep./8 set
3x30
4x40 blocks
6 rep./8 set
2x30
4x40 blocks
5 rep./8 set
2x30
4x40 blocks
6 rep./9 set
4x30
4x30 blocks
6 rep./10 set
2x30
4x30 blocks
7 rep./12 set
2x30
4x30 blocks
7 rep./12 set
3x60
4x60
30+m
30+m
20+m
Intensity
Limit
5x30
4x30
Strength
End.
6x30
6x30
40+m
5x30
5x30
40+m
6x30
50+m
50+m
6x30
4x30
6x30
60+m
60+m
50+m
4x30 blocks
7 rep./12 set
4x30
4x30 blocks
7 rep./12 set
4x30
4x30 blocks
7 rep./12 set
4x30
4x30 blocks
7 rep./10 set
4x30
4x30 blocks
7 rep./10 set
3x30
6 rep./10 set
2x30
4x30 blocks
6 rep./10 set
4x30
4x30 blocks
6 rep./10 set
2x30
4x30 blocks
4x30 blocks
6 rep./9 set
4x30
4x30 blocks
6 rep./9 set
2x30
4x30 blocks
6 rep./8 set
4x30
4x30 blocks
5 rep./8 set
4x30
Acceleration
50+m
60+m
60+m
50+m
40+m
40+m
40+m
30+m
Intens.
Limit
1420
1600
1640
1880
2160
2160
2160
2160
2160
Total
Volume
8 rep. /12 set
9 rep. /12 set
3x(20 E/20 F/ 20 E)
9.5 rep. /12 set
2x[3x(20 E/20 F/ 20 E)]
10 rep. /12 set
3x(20 E/20 F/ 20 E)
2x[4x(20 Finish Drill)]
12 rep. /15 set
from 30m build up
4x(20 Finish Drill)
from 40m build up
15 rep. /15 set
4x(20 Finish Drill)
15 rep. /15 set
from 40m build up
15 rep.
3x60
15 rep.
3x60
15 rep.
4x60
10 rep. /12 set
Monday + Friday
3x60
Speed
3x(20 F/20 E/ 20 F)
50+m
1320
Recovery Complete
2x60
60+m
1260
3x60
4X60
2x60
2x[3x(20 E/20 F/ 20 E)]
3x60
60+m
1200
3x60
rep.and set breakds in minutes / in the intensity limit columns m=maintain
15 rep.
3x60
50+m
Speed
Wednesday
Phase I speed Progression - Short to Long
3x60
30+m
5x30
5x30
3x60
40+m
3x60
3x60
4x60
Recovery
Monday + Friday
Incomplete
Special Endurance
4x60
3x60
2.5 rep. /7 set
4x60
3x60
3.5 rep. /8 set
3x60
3.5 rep. /8 set
3x60
3x60
15 rep.
3x60
15 rep.
4x60
12.5 rep.
4x60
10 rep.
4x60
5 rep. /12 set
Wednesday
8.5 rep.
4x60
6 rep. /10 set
5 rep. /10 set
3.5 rep. /8 set
3x60
4x60
3x60
3x60
Copyright 2004, CharlieFrancis.com
