Advanced 100m & 200m Sprint Training

A 52 week training programme suitable for an advanced level sprinter training approximately five times a week and who would be aiming to run 100m at 11.2 seconds (male); 12.5 seconds (female) and 200m at 22.6 seconds (male); 25.7 seconds (female).

COMPETITION/ COMPETITIVE ABILITY

Objectives and methodology: to develop competitive ability through occasional competition or regular Timed trials (60m-200m); to develop specific sprinting skills through Sprint Stride and Sprint Drive drills, plus Acceleration and Rhythm runs; to maintain aerobic capacity through relaxed recovery runs and strides on grass; to develop basic speed through short repetitions from rolling start; to increase range of mobility (ROM) via home-worked flexibility routine.

REGENERATION/ LATE COMPETITION

Objectives and methodology: This phase represents an extension of the previous phase with reduced volume, increased but controlled effort in all runs and varied distance timed trials as a  reliable indication of increasing velocity and speed endurance status, with easy recovery runs on grass to regenerate a sound aerobic base in a relaxed training environment.

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