deur Rudolph Cloete, VSAAV en ASA Vlak III
Elke atletiekitem het sy eie vereistes wanneer dit kom by wat in elke deel van die jaar geoefen moet word. Dit gaan nie net oor die wat nie, maar ook oor die hoeveel wat geoefen moet word. Elke fase in die jaar is in 2 gedeel. Die oefeninge loop op tot by Kompetisie-fase se deel 2.
| NAELLOPE [100 – 200M] | FASE | |||||
| OEFENPLAN: | Konditionering | Voorbereiding | Kompetisie | |||
| JANUARIE – APRIL | 1 | 2 | 1 | 2 | 1 | 2 |
| Spieruithouvermoë/ Stamina | 30% | 25% | 20% | 15% | 10% | 10% |
| Spoeduithou | 5% | 5% | 10% | 10% | 15% | 15% |
| Krag | 15% | 15% | 15% | 15% | 20% | 20% |
| Spoed | 5% | 10% | 15% | 20% | 20% | 20% |
| Tegniek “drills” | 30% | 30% | 20% | 20% | 15% | 10% |
| Koördinasie “drills” | 10% | 10% | 10% | 10% | 5% | 5% |
| Aktiewe rus en Motivering | 5% | 5% | 10% | 10% | 15% | 20% |
| TOTAAL | 100% | 100% | 100% | 100% | 100% | 100% |
| NAELLOPE [400M] | FASE | |||||
| OEFENPLAN: | Konditionering | Voorbereiding | Kompetisie | |||
| JANUARIE – APRIL | 1 | 2 | 1 | 2 | 1 | 2 |
| Spieruithouvermoë/ Stamina | 30% | 30% | 25% | 25% | 20% | 10% |
| Spoeduithou | 5% | 10% | 15% | 20% | 20% | 20% |
| Krag | 15% | 15% | 15% | 15% | 20% | 20% |
| Spoed | 5% | 10% | 15% | 15% | 15% | 20% |
| Tegniek “drills” | 20% | 15% | 10% | 5% | 5% | 5% |
| Koördinasie “drills” | 20% | 15% | 10% | 10% | 5% | 5% |
| Aktiewe rus en Motivering | 5% | 5% | 10% | 10% | 15% | 20% |
| TOTAAL | 100% | 100% | 100% | 100% | 100% | 100% |
| HEKKIES | FASE | |||||
| OEFENPLAN: | Konditionering | Voorbereiding | Kompetisie | |||
| JANUARIE – APRIL | 1 | 2 | 1 | 2 | 1 | 2 |
| Spieruithouvermoë/ Stamina | 30% | 25% | 20% | 15% | 10% | 10% |
| Spoeduithou | 5% | 5% | 10% | 10% | 15% | 15% |
| Krag | 15% | 15% | 15% | 15% | 20% | 20% |
| Spoed | 5% | 10% | 15% | 20% | 20% | 20% |
| Tegniek “drills” | 30% | 30% | 20% | 20% | 15% | 10% |
| Koördinasie “drills” | 10% | 10% | 10% | 10% | 5% | 5% |
| Aktiewe rus en Motivering | 5% | 5% | 10% | 10% | 15% | 20% |
| TOTAAL | 100% | 100% | 100% | 100% | 100% | 100% |
| MIDDELAFSTANDE | FASE | |||||
| OEFENPLAN: | Konditionering | Voorbereiding | Kompetisie | |||
| JANUARIE – APRIL | 1 | 2 | 1 | 2 | 1 | 2 |
| Spieruithouvermoë/ Stamina | 75% | 60% | 50% | 50% | 25% | 20% |
| Spoeduithou | 0% | 10% | 10% | 15% | 25% | 35% |
| Krag | 20% | 20% | 25% | 25% | 25% | 15% |
| Spoed | 0% | 0% | 5% | 5% | 10% | 10% |
| Aktiewe rus en Motivering | 5% | 10% | 10% | 15% | 15% | 20% |
| TOTAAL | 100% | 100% | 100% | 100% | 100% | 100% |
Bron: ASA Coaches Education and Certification System
Jaarindeling: BAANITEMS