Totally agree with what Nick’s saying. If they’re starters, on the other hand, Mondays and Thursdays would be better days for track sessions.
Also depends on what level of athletes and what events they are primarily going to be competing in.
I’d do something really basic like this for running:
Day 1 – Accel – with a short to long emphasis – start with 15m repeats, and over next 10 weeks, build up to 50m. Total volume of 300m or so.
Day 2 – Intensive Tempo – Repeats of 100-250m – volume of 800-1200m per session. Gradually alternate lowering the rest between repeats, increasing distance of repeats, and increasing speed of repeats.
—- The above is by no means scientific, just remembering from experience the challenge of trying to get track workouts in while still ball.
Let me give you some more info, and perhaps this will help in suggesting a plan for me.
Athlete #1
Starting Small Forward
Athlete #2
Barely plays
Both runners are 400m runners, so would accels be enough for them? They’re getting that during games and/or practices. Thoughts?
So should I just have them do sprinting on Monday and Thursday then? Here’s another sample plan:
Monday – core/ab workout and free weights OR Extensive Tempo
Tuesday – speed work (accels OR speed OR Speed End.)
Wednesday – off day (basketball game)
Thursday – speed work (accels OR speed OR Speed End.)
Friday – core/ab workout and free weights OR Extensive Tempo
Saturday – off day (basketball game)
Sunday – off day (rest)
Is this better? Any better ideas?