16-Week Fall Speed System
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16-Week Fall Speed System -
FALL Speed System
A complete 16-week track base-program built for sprinters. Real workouts, real targets, real structure. Two version, choose the one that matches your event.
TWO VARIATIONS
VARIANT 01- SHORT SPRINTS
100M/200M
Built for short sprinters. The fall is where speed gets built, not maintained. Accelerations, wickets, and mechanics work sit at the front of every week, stairs and hills build the power underneath it, and top end speed comes in as the months progress. If your event is the 100/200m, this is your program.
VARIANT 02- LONG SPRINTS
200M/400M
Built for long sprinters. Combines acceleration and speed work with grass tempo, hills, and special endurance that grows through the sixteen weeks. Volume comes first, race specific work arrives at the end. If your event is the 200m or the 400m, this is your program.
WHAT’S IN THE PLAN
01
Track Workouts with Targets
Every session includes specific rep targets, distances, and intensity markers. NO guessing about effort or load.
02
Sprint Mechanics
Detailed mechanics coaching baked into every phase, posture, drive phase and arm action.
03
Four Mesocycles
Foundation, Development, Specific Work, Pre-Season. Each four week block connects to the next, within the 3:1 loading model running the whole way through.
04
Program Structure Guide
A full overview of the 16-week overview, weekly rhythm, surface and footwear guidance, equipment, and how to fit the days around your own schedule.
BONUS
EO FITNESS TRAINING BINDER
The basic EO Fitness Training Binder is included in both variations. Included are different Warm-Ups, Core Circuits, General Strength Circuits, Jump circuits, and Cooldowns.
One FALL / One System.
Limited Edition-Fall 2026 ONLY
€180
Full 16-week plan. Your choice of variant. Everything included. Available for fall 2026 only.
Choose: 100/200m or 200/400m program
Full 16-week track program
4 Mesocycles with clear progression
All track workouts with targets
EO Fitness Training Binder included