Junior sprint training program

A 52 week training programme suitable for a junior sprinter training approximately three times a week who would be aiming to run 100m at 12.2 seconds (male); 13.2 seconds (female) and 200m at 24.5 seconds (male); 26.5 seconds (female).

Early to mid winter

GENERAL CONDITIONING  (14 WEEKS):
Objectives and methodology: to develop aerobic capacity via steady continuous runs and relaxed repetition running; to  improve muscular endurance via circuit training; to progress limb speed and coordination via sprint drills

Week 1
Tuesday - 3x 6 min grass rectangle: 60m x 30m:stride, walk, stride, jog
[3 min rest between sets

Thursday  - 

  • a) 4 min easy run on  grass
  • b) circuit training: 3x 6 exercises x 30  seconds work/30 seconds rest: [2.5 min between sets]  press ups, sit ups, lunges, step ups, torso roller, skydiver,
  • c) 8 min easy run on grass 

Saturday -  

  • a) Sprint drills: 3-4 x10-15m walking sprint, skip A, heel to bum, skip B, straight leg swings, fast high knees
  • b) 2x 2x 70m: relaxed striding, focusing on sound technique 70- 75% effort;  [walk back recovery; 6 min]

Week 2

Tuesday  -

  • 3x 6 min grass rectangle: 60mx 30m

Thursday  -

  • a) 4 min easy run on  grass
  • b) circuit training
  • c) 8 min easy run on grass

Saturday -  

  • a) Sprint drills:
  •  b) 2x 2x 70m

Week 3

Tuesday  -

  • 2x 10 min of 400m track laps: 100m each x stride, walk, stride, jog

Thursday  -

  • a) 4 min easy run on  grass
  • b) circuit training
  • c) 8 min easy run on grass

Saturday -

  • a) Sprint drills
  •  b) 2x 2x 80m: relaxed striding focusing on sound technique, 70-75% effort;
[walk back; 6 min]

Week 4

Tuesday  -

  •  2x 10 min of 400m track laps; 100m each x stride, walk, stride, jog
[3 min rest]

Thursday  -

  • a) 4 min easy run on  grass
  •  b) circuit training: [increase rest to 3 min, but skip rope for 30 sec between  sets]
  •  c) 8 min easy run on grass

Saturday -

  • a) Sprint drills
  • b) 2x 2x 80m  

Week 5

Tuesday  -

  • 2x 250m, 150m: relaxed pace, focusing on sound technique, c 70% effort 
[walk back recovery; 6 min]

Thursday  -

  • a) 4 min easy run on  grass
  • b) circuit training
  • c) 8 min easy run on grass

Saturday -

  • a) Sprint drills
  • b)  2x 2x 90m: relaxed striding focusing on sound technique, 70-75% effort;
[walk back; 6 min]


Week 6

Tuesday  -

  • 2x 250m, 150m
[walk back; 6 min]

Thursday  -

  • a) 4 min easy run on  grass
  • b) circuit training
  • c) 8 min easy run on grass

Saturday -

  • a) Sprint drills
  • b) 2x 2x 90m  

Week 7

Tuesday  -

  •  Tuesday - 1x 120m, 150m, 180m, 150m, 120m
Fast relaxed, c 70% effort 
[walk back]

Thursday  -

  • a) 4 min easy run on  grass
  • b) circuit training: 3x 7 - add star jump exercise
  • c) 6 min easy run on grass

Saturday -

  • a) Sprint drills
  • b) 2x 3x 70m: relaxed striding focusing on sound technique, 70-75% effort;
[walk back; 6 min]

Week 8

Tuesday  -

  • 1x 120m, 150m, 180m, 150m, 120m
Fast relaxed, c 70% effort
[walk back; 6 min]

Thursday  -

  • a) 4 min easy run on  grass
  • b) circuit training
  • c) 6 min easy run on grass

Saturday -

  •  a) Sprint drills
  •  b) 2x 3x 70m 


Week 9

Tuesday  -

  • Tuesday - 2x 250m, 150m
[walk back; 6 min]

Thursday  -

  • a) 6 min easy run on  grass
  • b) circuit training: 3x 8: add high knee skip exercise
  • c) 6-8 relaxed strides on grass x40-60m
OR 3-4 shallow grass hills x 60-80m [walk back]

Saturday -

  • a) Sprint drills
  • b) 2x 3x 80m: relaxed striding focusing on sound technique, 70-75% effort;
[walk back; 6 min]

Week 10

Tuesday  -

  • 2x 250m, 150m
[walk back; 6 min]

Thursday  -

  • a) 6 min easy run on  grass
  • b) circuit training
  • c) 6-8 relaxed strides on grass OR 3-4 shallow grass hills  [walk back]

Saturday -

  • a) Sprint drills
  • b) 2x 3x 80m

Week 11

Tuesday  -

  • Tuesday - 1x 120m, 150m, 180m, 150m, 120m
[walk back]

Thursday  -

  •  a) 6 min easy run on  grass
  •  b) circuit training
  •  c) 6-8 relaxed strides on grass  OR 3-4 shallow grass hills [walk back]

Saturday -

  •  a) Sprint drills
  •  b) 2x 3x 90m: relaxed striding focusing on sound technique, 70-75% effort; 
[walk back; 6 min]

Week 12

Tuesday  -

  •  1x 120m, 150m, 180m, 150m, 120m

Thursday  -

  • a) 6 min easy run on  grass
  • b) circuit training
  • c) 6-8 relaxed strides on grass OR 3-4 shallow grass  hills [walk back]

Saturday -

  • a) Sprint drills
  • b) 2x 3x 90m

Week 13

Tuesday  -

  • 10-12 min relaxed run on grass (c 60-70% effort)

Thursday  -

  •  a) 6 min easy run on  grass
  •  b) circuit training
  • c) 6-8 relaxed strides on grass
OR 3-4 shallow grass  hills [walk back]


Saturday -

  •  a) Sprint drills
  • b) 2x 3x 90m

Week 14

Tuesday  -

  • 10-12 min jog on grass

Thursday  -

  •  a) 4 min easy run on  grass
  •  b) circuit training
  •  c) 6-8x 40-60m relaxed strides on grass
OR 8-10 shallow hills x 60-80m

Saturday -

  • a) Sprint drills
  • b) 2x 70m, 80m, 90m

Late winter

SPECIFIC CONDITIONING (6 WEEKS)
Objectives and methodology: to maintain aerobic capacity via steady runs on grass; to introduce low-level anaerobic training by increasing intensity or duration of repetition runs; to develop muscular endurance via circuit training; to develop specific sprinting skills via cadence and acceleration drills.

Week 15

Tuesday  -

  • a) Sprint drills

  • b)2x 3x 120m: fast relaxed,

  • c) 75-80% effort;
    [walk back; 6 min]

Thursday  -

  • a) 4 min easy run on  grass;
  • b) circuit training: 2x double sets x 6 exercises
  • c) 8 min steady run on grass

Saturday - Sprint Drive technique rehearsal:

  • a) 4-6 accelerations through sticks placed on ground 50cm, 60cm, 70cm, 80cm and 90cm apart
  • b) 6-8 block or crouch clearances on straight and bend
  • c) 3-4 x 20m drive from 2 point start
             x 30m drive from 3 point start
             x 40m from blocks or crouch [full recovery]

Week 16

Tuesday  -

  • a) Sprint drills

  • b) 2x 3x 120m

Thursday - Sprint Stride technique rehearsal:

  • a) 6-8 x cadence runs through 6x 6” hurdles placed 1m apart [full recovery]
  • b) 2x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start [2 min; 8 min]

Saturday - Sprint Drive technique rehearsal:

  • a) 6-8 x cadence runs through 6x 6” hurdles placed 1m apart[full recovery]
  • b) 2x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start [2 min; 8 min]

Week 17

Tuesday  -

  • a) Sprint drills

  • b) 2x 3x 120m

Thursday -

  • a) 4 min easy run on grass;
  • b) circuit training: 2x double sets x 6 exercises
  • c) 8 min easy run on grass

Saturday - Sprint Drive technique rehearsal:

  • a) 4-6 accelerations through sticks placed on ground 50cm, 60cm, 70cm, 80cm and 90cm apart
  • b) 6-8 block or crouch clearances on straight and bend
  • c) 3-4 x 20m drive from 2 point start
             x 30m drive from 3 point start
             x 40m from blocks or crouch

Week 18

Tuesday  -

  • a) Sprint drills

  • b) 2x 4x 90m @ 75% - 80% effort [walk back; 6 min]

Thursday -

  • a) 4 min easy run on grass;
  • b) circuit training: 2x double sets x 8 exercises
  • c) 3-4 x 60-80m relaxed strides on grass

Saturday - Sprint Drive technique rehearsal:

  • a) 6-8 x cadence runs through  6x 6” hurdles placed 1m apart [full recovery]
  • b) 2x 20m, 50m, 30m, 40m, 50m to full speed from 10m rolling start [2 min; 6 min]

Week 19

Tuesday  -

  • a) Sprint drills

  • b) 2x 4x 90m

Thursday -

  • a) 4 min easy run on grass;
  • b) circuit training: 2x double sets x 8 exercises
  • c) 8 min easy run on grass

Saturday - Sprint Drive technique rehearsal:

  • a) 4-6 accelerations through sticks placed on ground 50cm, 60cm, 70cm, 80cm and 90cm apart
  • b) 6-8 block or crouch clearances on straight and bend
  • c) 3-4x 20m drive from 2 point start
              x 30m drive from 3 point start
              x 40m from blocks or crouch

Week 20

Tuesday  -

  • a) Sprint drills

  • b) 2x 4x 90m

Thursday -

  • a) 4 min easy run on grass;
  • b) circuit training: 2x double sets x 8 exercises
  • c) 3-4x 60-80m relaxed strides on grass

Saturday - Sprint Drive technique rehearsal:

  • a)  6-8 x cadence runs through 6x 6” hurdles placed 1m apart [full recovery]
  • b)  2x 20m, 50m, 30m, 40m, 50m to full speed from 10m rolling start [2 min; 6 min]

Early spring

PRE-COMPETITION (3 WEEKS):
Objectives and methodology: to develop specific sprinting skills via cadence and acceleration drills; to maintain strength endurance levels with reduced volume in mini-circuit training sessions; to develop competitive ability through Timed Trials x 60m

Week 21

Tuesday  -

  • a) Sprint drills

  • b) 6-8 x cadence runs through 6x 6” hurdles placed 1m apart

  • c) 5 x 30-40m sprint from 10m rolling start

Thursday -

  • a) 4 min easy run on grass;
  • b) Mini circuit: 2 x4x 30/30 sec Torso roller, scissor squat thrust, Step up, skip rope
  • c) 8 min easy run on grass

Saturday - Sprint Drive technique rehearsal:

  • a)  4-6 accelerations through sticks placed on ground 50cm,60,cm, 70cm, 80cm, and 90cm apart
  • b)  3x 60m Timed Trials from blocks or crouch

Week 22

Tuesday  -

  • 2x 3x 120m @ 80- 85% effort[walk back; 6-8 min]

Thursday -

  • a) 4 min easy run on grass;
  • b) Mini circuit: 2 x4x 30/30 sec Torso roller, scissor squat thrust, Step up, skip rope
  • c) 8 min easy run on grass

Saturday - Sprint Drive technique rehearsal:

  • a)  4-6 accelerations through sticks placed on ground 50cm,60,cm, 70cm, 80cm, and 90cm apart
  • b)  4-6 block or crouch clearances
  • c) 3-4 x 20m drive from 2 point start
             x 30m drive from 3 point start
             x 40m from blocks or crouch [full recovery]

Week 23

Tuesday  -

  • a) sprint drills

  • b) 6-8 x cadence runs through 6x 6” hurdles

  • c) 5x 30-40m sprint from 10m rolling start

Thursday -

  • a) 4 min easy run on grass;
  • b) Mini circuit: 2 x4x 30/30 sec Torso roller, scissor squat thrust, Step up, skip rope
  • c) 8 min easy run on grass

Saturday - Sprint Drive technique rehearsal:

  • a)  4-6 accelerations through sticks placed on ground 50cm,60,cm, 70cm, 80cm, and 90cm apart
  • b)  3x 60m Timed Trials from blocks or crouch

Mid to late Spring

GENERAL AND SPECIFIC CONDITIONING (10 WEEKS)
The objectives and methodology: of this phase represent a return to the aerobic base of earlier General Conditioning (see EARLY-MID WINTER) and further development of the work introduced in the initial  Specific Conditioning phase (see LATE WINTER)

Week 24

Tuesday  -

  • 2x 250m, 150m [walk back; 6 min]

Thursday -

  • a) 6 min easy run on grass;
  • b) Circuit training: 4 x 6 exercises: 30/30 sec; 3 min with 30 sec skip rope between sets
  • c) 8 min easy run on grass

Saturday -

  • 3x 6 min grass rectangle: 80m x 40m: stride, walk, stride, jog [3 min rest] OR 15-20 min shallow hill runs x 60-80m with walk down recovery

Week 25

Tuesday  -

  • 2x 250m, 150m [walk back; 6 min]

Thursday -

  • a) 6 min easy run on grass;
  • b) Circuit training
  • c) 6-8 relaxed strides on grass or 10 min easy run on grass

Saturday -

  • 3x 6 min grass rectangle: 80m x 40m: stride, walk, stride, jog [3 min rest] or 15-20 min shallow hill runs x 60-80m with walk down recovery

Week 26

Tuesday  -

  • 2x 2x 180m

Thursday -

  • a) 4 min easy run on  grass;
  • b) Circuit training
  • c) 10 min easy run on grass

Saturday - Sprint Drive technique rehearsal:

  • a) 4-6 accelerations through sticks placed on ground  50cm, 60cm, 70cm, 80cm, and 90cm apart
  • b) 6-8 block or crouch clearances on straight and bend
  • c) 3-4 x 20m drive from 2 point start
             x 30m drive from 3 point start
             x 40m from blocks or crouch [full recovery]

Week 27

Tuesday  -

  • 2x 2x 180m [walk back; 6 min]

Thursday -

  • a) 4 min easy run on  grass;
  • b) Circuit training
  • c) 10 min easy run on grass

Saturday -

  • 2x 4x 90m [walk back; 6 min]

Week 28

Tuesday  -

  • 1x 120m, 150m,180m, 150m, 120m [walk back]

Thursday -

  • a) 4 min easy run on grass;
  • b) Circuit training
  • c) 6-8 relaxed strides on grass x 40-60m

Saturday -

  • 2x 4x 90m

Week 29

Tuesday  -

  • 2x2x 180m [walk back; 6 min]

Thursday -

  • a) 4 min easy run on grass;
  • b) Circuit training
  • c) 6-8 relaxed strides on grass x 40-60m

Saturday - Sprint Stride technique rehearsal:

  • a) 6-8 x cadence runs through 6x 6” hurdles
  • b) 2x 30m, 40m, 50m, 40m,50m to full speed from 10m rolling start 2 min; 8 min]

Week 30

Tuesday  -

  • 2x 2x 180m

Thursday -

  • a) 4 min easy run on grass;
  • b) Circuit training
  • c) 10 min easy run on grass

Saturday -

  • 2x 4x 90m

Week 31

Tuesday  -

  • 1x 120m, 150m, 180m, 150m, 120m [walk back]

Thursday -

  • a) 4 min easy run on grass;
  • b) Circuit training
  • c) 10 min easy run on grass

Saturday - Sprint Drive technique rehearsal:

  • a) 4-6 accelerations through sprint-drive sticks
  • b) 3-4 block or crouch clearances on straight and bend
  • c) 3-4 x 20m drive from 2 point start
              x 30m drive from 3 point start
              x 40m from blocks or crouch

Week 32

Tuesday  -

  • 2x 4x 120m [walk back; 6 min]

Thursday -

  • a) 4 min easy run on grass;
  • b) Circuit training
  • c) 6-8 relaxed strides on grass x 40-60m

Saturday -

  • 2x 4x 120m

Week 33

Tuesday  -

  • 2x 4x 120m [walk back; 6 min]

Thursday -

  • a) 4 min easy run on grass;
  • b) Circuit training
  • c) 6-8 relaxed strides on grass x 40-60m

Saturday - Sprint Stride technique rehearsal:

  • a)  6-8 x cadence runs through 6x 6” hurdles
  • b) 2x 30m, 40m, 50m, 40m,50m to full speed from 10m rolling start [2 min; 8 min]

Early to mid summer

COMPETITION/ COMPETITIVE ABILITY (12 WEEKS)
Objectives and methodology: develop competitive ability through occasional competition or regular Timed trials (60m-200m); to develop specific sprinting skills through sprint, cadence and acceleration drills; to maintain aerobic capacity through relaxed recovery runs and strides on grass; to develop basic speed through short repetitions from rolling start.

Week 34

Tuesday - Sprint Drive technique rehearsal:

  • a) 4-6 accelerations through sprint-drive sticks
  • b) 6-8 block or crouch clearances on straight and bend
  • c) 3-4 x 20m drive from 2 point start
             x 30m drive from 3 point start
             x 40m from blocks or crouch [full recovery]

Thursday - Sprint Stride technique rehearsal:

  • a) 4-6 x cadence runs through 6x 6” hurdles
  • b) 1x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start [2 min]

Saturday - Sprint Stride technique rehearsal:

  • a) sprint drills
  • b)1x 50m, 60m, 70m, 80m, 90m from 5m rolling start [slow walk back]

Week 35

Tuesday -

  • 10-12 min easy  run on grass, 60-70% on grass

Thursday -

  • 8-10 relaxed strides on grass, 60-80m from 10m rolling start
    [2 min]

Saturday -

  • a) sprint drills
  • b) 3x 100m Timed Trials

Week 36

Tuesday -

  • a) sprint drills
  • b) 2x 120m, 90m, 75m [walk back; 6 min]

Thursday -

  • 8-10 relaxed strides on grass x 60-80m

Saturday -

  • a) sprint drills
  • b) 1x 50m, 60m, 70m, 80m, 90m from 5m rolling start

Week 37

Tuesday - Sprint Drive technique rehearsal:

  • a) sprint drills
  • b) 3-4 block or crouch clearances on straight and bend
  • c) 3-4 x 20m drive from 2 point start
              x 30m drive from 3 point start
              x 40m from blocks or crouch

Thursday - Sprint Stride technique rehearsal:

  • a)  4-6 x cadence runs through 6x 6” hurdles
  • b) 1x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start [2 min]

Saturday -

  • a) sprint drills
  • b) 2x 200m Timed Trials [full recovery]

Week 38

Tuesday - Sprint Drive technique rehearsal:

  • a) 4-6 accelerations through sprint-drive sticks
  • b) 6-8 block or crouch clearances on straight and bend
  • c) 3-4 x 20m drive from 2 point start
              x 30m drive from 3 point start
              x 40m from blocks or crouch

Thursday - Sprint Stride technique rehearsal:

  • a)  4-6 x cadence runs through 6x 6” hurdles
  • b) 1x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start [2 min]

Saturday -

  • a) sprint drills
  • b) 1x 50m, 60m, 70m, 80m, 90m from 5m rolling start

Week 39

Tuesday - Sprint Drive technique rehearsal:

  • a) 4-6 accelerations through sprint-drive sticks
  • b) 3-4 block or crouch clearances on straight and bend
  • c) 3-4 x 20m drive from 2 point start
              x 30m drive from 3 point start
              x 40m from blocks or crouch

Thursday - Sprint Stride technique rehearsal:

  • a)  4-6 x cadence runs through 6x 6” hurdles
  • b) 1x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start [2 min]

Saturday -

  • a) sprint drills
  • b) 3x  60m Timed Trials [full recoveries]

Week 40

Tuesday -

  • 8-10 min relaxed recovery run on grass, 70% effort

Thursday -

  • 8-10 relaxed strides on grass x 60-80m

Saturday -

  • a) sprint drills
  • b) 1x 50m, 60m, 70m, 80m, 90m from 5m rolling start

Week 41

Tuesday -

  • a) sprint drills
  • b) 2x 120m, 90m, 75m [walk back; 6 minutes]

Thursday - Sprint Stride technique rehearsal:

  • 8-10 relaxed strides on grass x 60-80m

Saturday -

  • a) sprint drills
  • b) 2x 200m Timed Trials

Week 42

Tuesday - Sprint Drive technique rehearsal:

  • a) 4-6 accelerations through sprint-drive sticks
  • b) 6-8 block or crouch clearances on straight and bend
  • c) 3-4x 20m drive from 2 point start x 30m drive from 3 point start

Thursday - Sprint Stride technique rehearsal:

  • a)  4-6 x cadence runs through 6x 6” hurdles
  • b) 1x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start [2 min]

Saturday -

  • a) sprint drills
  • b) 1x 50m, 60m, 70m, 80m, 90m from 5m rolling start

Week 43

Tuesday -

  • 10-12 min easy run on grass

Thursday -

  • 8-10 relaxed strides on grass x 60-80m

Saturday -

  • a) sprint drills
  • b) 3x 100m Timed Trials [full recoveries]

Week 44

Tuesday -

  • a) sprint drills
  • b) 2x 120m, 90m,75m

Thursday - Sprint Stride technique rehearsal:

  • a)  4-6 x cadence runs through  6x 6” hurdles
  • b) 1x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start [2 min]

Saturday -

  • a) sprint drills
  • b) 1x 50m, 60m, 70m, 80m, 90m from 5m rolling start

Week 45

Tuesday -

  • a) sprint drills
  • b) 2x 120m, 90m,75m

Thursday -

  • 8-10 relaxed strides on grass x 40-60m

Saturday -

  • a) sprint drills
  • b) 1x 50m, 60m, 70m, 80m, 90m from 5m rolling start

Mid to late Summer

MID-LATE SUMMER: REGENERATION/ LATE COMPETITION (7 Weeks)
Objectives and methodology: This phase represents an extension of the previous phase with reduced volume, increased but controlled effort in all runs and shorter distance timed trials as a more reliable indication of increasing velocity in a competitive environment

Week 46

Tuesday -

  • 8-12 min easy run on grass

Thursday -

  • 6-10 min easy run on grass

Saturday -

  • a) sprint drills
  • b) 3x 60m Timed Trials [full recoveries]

Week 47

Tuesday -

  • a) sprint drills
  • b) 1x 90m, 2x 75m, 3x 60m [walk back between runs; 6 min between sets]

Thursday - Sprint Stride technique rehearsal:

  • a) 4-6 x cadence runs through 6x 6” hurdles
  • b) 1x 30m, 40m, 50m, 40m,50m to full speed from 10m rolling start [2 min]

Saturday -

  • Rest

Week 48

Tuesday -

  • 10-12 min easy run on grass

Thursday -

  • 8-10 min steady run on grass

Saturday -

  • Rest

Week 49

Tuesday -

  • a) sprint drills:
  • b) 1x 90m, 2x 75m, 3x 60m [walk back between runs; 6 min between sets]

Thursday -

  • a) 4-6 x cadence runs through 6x 6” hurdles
  • b) 1x 30m, 40m, 50m, 40m,50m to full speed from 10m rolling start [2 min]

Saturday -

  • a) sprint drills:
  • b) 3x 60m Timed Trials [full recoveries]

WEEK 50, 51 and 52

TRANSITION: The final three weeks of the training year should be regarded as a period of rest, recovery and regeneration in which the athlete is encouraged to “recharge batteries” between one training year and the next.
Light, occasional training at much lower volume and intensity, or relaxed participation in different activities (e.g. swimming, tennis, basketball) will allow the athlete to enjoy an active break from the customary sprint training practiced throughout the previous twelve months.

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