APEX — Sprint Training Pro

TODAY — LOADING...

Loading...

3

DONE

4

REMAIN

7

STREAK

THIS WEEK

HYDRATION TRACKER

AIM FOR 10 CUPS TODAY

3 / 10 cups

SESSION NOTES

WEEK 1 — FULL SCHEDULE

GYM WORKOUT PLANS

🏋️ RUNNER'S GYM BIBLE

Gym work builds the engine. These routines target the exact muscles needed for explosive speed, injury prevention, and elite fitness.

Power

Strength

Core

HIIT

Mobility

⚡ POWER DAY — Explosive Athlete

BEST FOR: Sprint speed · Vertical jump · First-step quickness

💪 STRENGTH DAY — Foundation Build

BEST FOR: Muscle mass · Injury prevention · Force production

🔵 CORE DAY — Speed Engine

BEST FOR: Running economy · Posture · Transfer of power

🔥 HIIT DAY — Metabolic Conditioning

BEST FOR: Cardio · Fat burn · Athletic conditioning

🌿 MOBILITY DAY — Recover & Flex

BEST FOR: Flexibility · Range of motion · Active recovery

DAILY FUEL PLAN

7:00 – 8:00 AM

Breakfast

🍳

3 eggs or egg whites

Whole grain toast

Banana or berries

Water + electrolytes

Protein + carbs = muscle repair and morning energy

10:00 – 11:00 AM

Morning Snack

🥛

Greek yogurt or cottage cheese

Handful of almonds

Honey for quick carbs on hard days

12:30 – 1:30 PM

Lunch

🍗

Grilled chicken or turkey (150–200g)

Brown rice or quinoa (1 cup)

Broccoli, spinach, or mixed veg

Water

Mid-day protein keeps muscle synthesis going all afternoon

4:30 – 5:00 PM

Pre-workout Fuel

⚡

Banana or apple

Peanut butter or granola

8oz sports drink on max speed days

Eat 60–90 min before training, not right before

7:30 PM — CRITICAL

Post-workout

🥤

Protein shake or chocolate milk (first 30 min!)

Rice, pasta, or sweet potato

Tart cherry juice — reduces muscle soreness

The 30-min window post-workout = best time to refuel. Do not skip.

Before Bed

Night Recovery Snack

🌙

Casein protein or cottage cheese

Magnesium supplement — improves sleep quality + muscle recovery

Slow-release protein feeds muscles for 6–8 hours overnight

AI PLAN ANALYSIS

✅ WHAT THIS PLAN DOES WELL

+

Hard/easy alternation is correct — you never stack two intensity days back-to-back.

+

5 training + 2 recovery days is the right beginner-to-club ratio.

+

Speed endurance on Friday is well-placed — rested from the week, weekend to recover.

+

Post-workout nutrition timing is included, which most beginner plans miss.

⚠️ GAPS IDENTIFIED + ADDED

△

Missing: hamstring injury prevention. Added Nordic curls on Wednesday.

△

Missing: sprint mechanics drills. Added A-skips (Mon), wicket drills (Thu).

△

Missing: strides at end of easy runs. Added Tuesday strides.

△

Missing: hip stability work. Added single-leg glute bridges.

🛡️ INJURY PREVENTION PRIORITIES

+

Always complete the warm-up — sprinting cold is the #1 cause of beginner muscle strains.

+

If anything feels "sharp" (not burn — sharp), stop immediately.

+

First 2 weeks: reduce sprint reps by 30%. Let tendons catch up to muscle fitness.

+

Sleep 8+ hours. Tendon repair happens almost exclusively during sleep.

📊 PLAN QUALITY SCORES

Structure

92%

Injury Safety

88%

Nutrition

95%

Recovery

80%

Progression

85%

📈 PROGRESSION: WEEKS 5–8

+1

Rep per sprint set every 2 weeks (5×20m → 6×20m)

W6

Increase 60m reps from 3 to 4

W8

300m time trial — baseline for club entry

W6

Local parkrun — benchmark + community