This section covers the design of sprinting workouts, emphasizing phase-specific training for 100m and 200m athletes. It outlines a sample session that includes reps for push, float, and punch phases, as well as strategies for gradually increasing intensity across training cycles. The approach involves breaking down the race into manageable components to enhance focus and improve performance without overwhelming the athlete. The session also introduces a three-week cycle for training, including speed-focused, strength-focused, and recovery weeks, and highlights the importance of customizing workouts based on the athlete’s specific needs.