Getting Back on Track

Your Post-Holiday Sprint Guide

Author

Liam Coultman
December 28, 2024

What's good people!

I hope you all had an amazing Christmas celebration (for those who celebrate) and enjoyed some well-deserved time with family and friends! With leftover turkey still in the fridge and holiday cookies calling your name, I wanted to drop a quick Speed Brief about getting back into training after the festive break.

Smart Steps for Resuming Training

Let's be real - whether you've been enjoying holiday treats or just taking a break, jumping straight back into intense sprint work isn't the best move. Here's your quick guide to making a strong comeback:

First 3-4 Days:

  • Focus on movement quality over intensity - think technique drills and controlled runs at 70-80%

  • Your nervous system needs time to wake back up, so emphasize clean mechanics over speed

  • Include extra mobility work - those holiday movie marathons might have left you stiffer than usual!

Week One Game Plan:

  • Start with shorter sessions (30-40 minutes) focusing on fundamental sprint mechanics

  • Gradually reintroduce explosive movements through basic plyometrics

  • Listen to your body - soreness is normal, but sharp pain is a signal to dial it back

The key is progressive loading - giving your body time to readjust to the demands of sprint training. This approach helps you build back to peak performance while minimizing the risk of early-season setbacks.

Quick Win for Your First Session Back

Here's a simple but effective first session back:

  1. Extended dynamic warm-up (15 mins)

  2. 4-6 x 30m buildups (focus on smooth acceleration)

  3. 2-3 x short hill runs (perfect for regaining power without maximal speed)

  4. Light mobility work to finish

That's it for today's Speed Brief - intentionally keeping it short as I know many of you are still in holiday mode! This will be our last newsletter for 2024, and I'm excited to dive into new training insights with you in 2025.

Wishing you all a fantastic New Year! Here's to faster times and bettter performances in 2025.

Have a great weekend.

Liam

TSP

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