Master training: the importance of maintaining strength and power

Master training: the importance of maintaining strength and power: "The sprint training workouts were designed to develop acceleration and flat-out running ability. The programme was not too dissimilar from that normally followed by the master sprinters; however the volume was decreased to accommodate the strength-training elements. Slower work was done at the beginning of the 20-week programme, such as 3-5 x 200-250m runs at 75-85% maximum speed, to promote speed-endurance. However, acceleration practices from a standing start were also included – eg 4 x 30m at 80% effort. During the second and third training phases, running intensity was gradually increased until the athletes were running virtually flat out. Relevant workouts included 2-3 x 30-80m sprints at 90-98% effort and starts from blocks were also incorporated."