This plan is for those who want to develop their sprint kick, to tap into that anaerobic top-end when it matters most! However it is easy to overlook that in order to be at "the pointy end", or even to wind up in a track sprint, one must launch their sprint from a hard-as-heck run-in. In this plan, we practice what it takes to follow lead-outs and wind-ups, as well as honing strength and speed that will propel you over the line. To ensure efforts can be repeatable, it is crucial to not overlook endurance adaptations, so some good base fitness will be sprinkled in throughout.

Gym is a very important step in producing an explosive and powerful kick, however, we understand that not everyone has the time or means to include it. Strength sessions exist as optional extras in the plan, so you can see where they would fit. Should you wish to mix things up when time gets short, feel free to sub in a gym session for a bike one - the choice is yours!