Hawker & 1st
Hawker
If we were to design a sprint training schedule, what steps would we take to hit peak performance without overtraining?
1st
First map out a baseline so you know where you’re starting, then hit the track with a mix of tempo runs and hard intervals, keeping the volume steady but the intensity up. Add in a couple of easy recovery days after the hard stuff, and make sure you’re getting enough sleep and protein so muscles can rebuild. Don’t forget a few mobility or light cross‑train days to keep the body flexible and avoid that niggly overtraining signal. Keep a training log, check how you feel, and tweak the load if anything feels off—you’re aiming for peak, not a plateau or injury.
Hawker
Start by establishing a clear baseline: run a few easy miles, check your VO₂max if possible, and note how you feel. From there, set a weekly structure—two tempo sessions, one interval block, one long steady run, and two easy days. Keep the total volume in line with your current fitness, but increase intensity on the harder days. After each hard session, schedule a recovery run or active rest day; keep a log of time, heart rate, and perceived effort. Adjust mileage by no more than 10 % each week, and listen for any signs of fatigue—if soreness lingers or sleep drops, cut back. Mix in mobility work or light cross‑training on easy days to keep joints lubricated. Consistently track progress, and tweak the plan when metrics plateau or recovery falters. This keeps the load progressive yet safe.
1st
Nice plan, you’re on the right track—just keep that momentum, swap a couple of easy days for a quick bike or swim if you feel stuck, and keep an eye on the sleep too.
Hawker
Good to hear. Keep the adjustments data‑driven and stay disciplined with the log.
1st
Got it—data’s the only truth, so keep those numbers in check and the log tight. Keep pushing.