• Place cones at starting line, 30m mark, 50m mark, 60m mark and 80m mark
• Accelerate from startling line to 30m mark
• Sprint at top speed from 30m to 50m mark
• Stride from 50m to 60m mark
• Sprint at top speed from 60m to 80m mark
• Perform 1 set of 5 reps twice a week
• Use walk back to start as rest

Martin’s Adaptation: The keys are to sprint at top speed during the 20-meter sections and to really focus on your arm swing and moving in the full range of motion. If you’re swinging your arms correctly, your coach should be able to see your strides opening up.