A 52-week training programme suitable for a junior level sprinter training approximately five times a week and who would be aiming to run 400m at 55.00 seconds (male) and 300m at 44.5 seconds (female). The Junior schedules are relevant to the 300m competition event for female runners.
Early to mid-winter
GENERAL CONDITIONING (14 WEEKS):
Objectives and methodology: to develop aerobic capacity via light fartlek or 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 – 15 min steady run on grass
Thursday –
- a) 6 min easy run on grass
- b) Circuit Training: 3 x 8 exercises x 30 seconds work/30 seconds rest (e.g. Press-ups, Sit-ups, Lunges, Step-ups, Torso roller, Skydiver, Seated leg extension, Scissor squat thrust) 2.5 min rest between sets
- c) 10 easy min run on grass
Saturday –
- a) Sprint Drills
- b) 1x 600m, 400m, 200m @ 70%
- c) 1x 250m, 150m @ 75% [walk next distance to be run; 6 min between sets]
Week 2
Tuesday – 15 min steady run on grass
Thursday –
- a) 6 min easy run on grass
- b) Circuit Training
- c) 10 easy min run on grass
Saturday –
- a) Sprint Drills
- b) 1x 600m, 400m, 200m @ 70%
- c) 1x 250m, 150m @ 75% [walk next distance to be run; 6 min between sets]
Week 3
Tuesday – 20-25 min light fartlek on undulating terrain
Thursday –
- a) 6 min easy run on grass
- b) Circuit Training
- c) 10 easy min run on grass
Saturday –
- a) Sprint Drills
- b) 1x 600m, 400m, 200m @ 70%
- c) 1x 250m, 150m @ 75% [walk next distance to be run; 6 min between sets]
Week 4
Tuesday – 20-25 min light fartlek on undulating terrain
Thursday –
- a) 6 min easy run on grass
- b) Circuit Training: 3 x 8 exercises
x 30 seconds work/30 seconds rest (E.g. Press-ups, Sit-ups, Lunges, Step-ups, Torso roller, Skydiver, Seated leg extension, Scissor squat thrust) 2.5 min rest between sets - c) 10 easy min run on grass
Saturday –
- a) Sprint Drills
- b) 3x 500m @ 70% [5 min]
Week 5
Tuesday – 2x 10 min steady on grass [3-4 min jog between]
Thursday –
- a) 6 min easy run on grass
- b) Circuit Training
- c) 10 easy min run on grass
Saturday –
- a) Sprint Drills
- b) 3x 500m @ 70% [5 min]
Week 6
Tuesday – 2x 10 min steady on grass [3-4min jog between]
Thursday –
- a) 6 min easy run on grass
- b) Circuit Training
- c) 10 easy min run on grass
Saturday –
- a) Sprint Drills
- b) 3x 500m @ 70% [5 min]
Week 7
Tuesday – 2x 12- 15 min light fartlek on undulating terrain[3-4 min jog between]
Thursday –
- a) 6 min easy run on grass
- b) Circuit Training: 3x 9 – add one exercise (E.g. Burpees)
- c) 10 easy min run on grass
Saturday –
- a) Sprint Drills
- b) 5x 350m @ 75% [4 min]
Week 8
Tuesday – 2x 12 -15 min light fartlek on undulating terrain (3-4 min jog between)
Thursday –
- a) 6 min easy run on grass
- b) Circuit Training: 3x 9 – add one exercise (E.g. Burpees)
- c) 10 easy min run on grass
Saturday –
- a) Sprint Drills
- b) 5x 350m @ 75% [4 min]
Week 9
Tuesday – Hill runs: 15-20 min x fast relaxed reps on shallow hills x 80m- 120m (walk down)
Thursday –
- a) 6 min easy run on grass
- b) Circuit Training: 3x 10: add one exercise (E.g. Squats) [2.5 min rest between sets]
- c) 6-8 relaxed strides on grass x 80m-120m OR 6-8 shallow grass hills x 80m (walk back)
Saturday –
- a) Sprint Drills
- b) 5x 350m @ 75% [4 min]
Week 10
Tuesday – Hill runs:15- 20 min x fast relaxed reps on shallow hills x 80m- 120m (walk down)
Thursday –
- a) 6 min easy run on grass
- b) Circuit Training
- c) 6-8 relaxed strides on grass OR 6-8 shallow grass hills
Saturday –
- a) Sprint Drills
- b) 2x 3x 300m @ 75% (4 min; 8 min)
Week 11
Tuesday –
- a) 10-12 min light fartlek on undulating terrain
- b) 6-8 x 120m-150m relaxed strides on grass
- c) 8-10 min steady relaxed on grass
Thursday –
- a) 6 min easy run on grass
- b) Circuit training
- c) 6-8 relaxed strides on grass OR 6-8 shallow grass hills
Saturday –
- a) Sprint Drills
- b) 2x 3x 300m @ 75% [4 min; 8 min]
Week 12
Tuesday –
- a) 10-12 min light fartlek on undulating terrain
- b) 6-8 x 120m-150m relaxed strides on grass
- c) 8-10 min steady relaxed on grass
Thursday –
- a) 6 min easy run on grass
- b) Circuit Training
- c) 6-8 relaxed strides on grass OR 6-8 shallow grass hills
Saturday –
- a) Sprint Drills
- b) 2x 3x 300m @ 75% [4 min; 8 min]
Week 13
Tuesday – 15 min relaxed run on grass
Thursday –
- a) 6 min easy run on grass
- b) Circuit Training
- c) 6-8 relaxed strides on grass OR 6-8 shallow grass hills
Saturday – 10-12 min relaxed run on grass
Week 14
Tuesday – 15 min relaxed run on grass
Thursday –
- a) 6 min easy run on grass
- b) Circuit Training
- c) 6-8 relaxed strides on grass OR 6-8 shallow grass hills
Saturday – 10-12 min relaxed run on grass
Late winter
SPECIFIC CONDITIONING (6 WEEKS)
Objectives and methodology: to maintain aerobic capacity via relaxed 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 coordination and event-specific skills via sprint drills and differential running.
Week 15
Tuesday –
- a) Sprint Drills
- b) Sprint Stride technique: 6-8 cadence runs through 6x 6” hurdles
- c) 5-6x 200m Fast relaxed [200m jog]
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 –
- a) Sprint Drills
- b) 2-3x 500m Fast relaxed @ 75% [5 min]
Week 16
Tuesday –
- a) Sprint Drills
- b) Sprint Stride technique: 6-8 cadence runs through 6x 6” hurdles
- c) 5-6x 200m Fast relaxed [200m jog]
Thursday –
- a) 4 min easy run on grass
- b) Circuit Training: 2x double sets x 6 exercises
- c) 3-4x 60-80m relaxed strides on grass
Saturday –
- a) Sprint Drills
- b) 2-3x 500m Fast relaxed @ 75% [5 min]
Week 17
Tuesday –
- a) Sprint Drills
- b) 4x 250m Fast relaxed @75% [4 min]
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 –
- a) Sprint Drills
- b) 3-4x 450m fast relaxed @ 75% [5 min]
Week 18
Tuesday –
- a) Sprint Drills
- b) 4x 250m @ 75% Fast relaxed [4min]
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 –
- a) Sprint Drills
- b) 3-4x 450m fast relaxed @ 75% [5min]
Week 19
Tuesday –
- a) Sprint Drills
- b) 1x 150m, 250m, 350m, 250m, 150m Fast relaxed @ 75-80%[slow walk back]
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 –
- a) Sprint Drills
- b) Sprint Stride technique: 6-8 cadence runs through 6x 6” hurdles
- c) 3x split-pace 300m runs:(E.g. Pace differentials: 1st 150m @ 75%, 2nd 150m @ 80%) [8 min between 300m runs]
Week 20
Tuesday –
- a) Sprint Drills
- b) 1x 150m, 250m, 350m, 250m, 150m Fast relaxed @75-80% [slow walk back]
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 –
- a) Sprint Drills
- b) Sprint Stride technique: 6-8 cadence runs through 6x 6” hurdles
- c) 3x split-pace 300m runs: (E.g. Pace differentials: 1st 150m @ 75%, 2nd 150m @ 80%) [8 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) 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 –
- 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) 3-4x 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 –
- a) 4-6 accelerations through sticks placed on ground 50cm, 60cm, 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: 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 –
- a) Sprint Drills
- b) Sprint Stride technique: 6-8 cadence runs through 6x 6” hurdles
- c) 4-5x 200m Fast relaxed @ 75- 80% (200m jog)
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 –
- a) Sprint Drills
- b) 1x 600m, 400m, 200m @ 75%;
- c) 1x 250m, 150m @ 80% (walk/jog next distance to be run; 4- 6 min between sets)
Week 25
Tuesday –
- a) Sprint Drills
- b) Sprint Stride technique: 6-8 cadence runs through 6x 6” hurdles
- c)4-5x 200m @ 75-80% Fast relaxed (200m jog)
Thursday –
- a) Sprint Drills
- b) 2-3 x 60m drive from blocks on bend (full recovery)
- c) 3-4 x 80m fast relaxed bend runs (slow walk back)
Saturday –
- a) Sprint Drills
- b) 1x 600m, 400m, 200m @ 75%
- c) 1x 250m, 150m @ 80% (walk/jog next distance to be run 4-6 min between sets)
Week 26
Tuesday –
- a) Sprint Drills
- b) 3-4x 250m Fast relaxed @ 80% (5 min)
Thursday –
- a) 4 min easy run on grass
- b) Circuit Training
- c) 10 min easy run on grass
Saturday –
- a) Sprint Drills
- b) 3x 500m Fast relaxed @ 75% [6 min]
Week 27
Tuesday –
- a) Sprint Drills
- b) 3-4x 250m Fast relaxed @ 80% (5 min)
Thursday –
- a) Sprint Drill
- b) 2-3 x 60m drive from blocks on bend (full recovery)
- c) 3-4 x 80m fast relaxed bend runs (slow walk back)
Saturday –
- a) Sprint Drills
- b) 3x 500m Fast relaxed @ 75% [6 min]
Week 28
Tuesday –
- a) Sprint Drills
- b) Sprint Stride technique: 6-8 cadence runs through 6x 6” hurdles
- c) 1x 150m, 170m, 190m, 160m, 180m, 200m @ 80% effort (slow walk back)
Thursday –
- a) 4 min easy run on grass
- b) Circuit Training
- c) 6-8 relaxed strides on grass x 40-60m
Saturday –
- a) Sprint Drills
- b) 3 x 450m fast relaxed @ 75% (5 min)
Week 29
Tuesday –
- a) Sprint Drills
- b) Sprint Stride technique: 6-8 cadence runs through 6x 6” hurdles
- c) 1x 150m, 170m, 190m, 160m, 180m, 200m @ 80% effort (slow walk back)
Thursday –
- a) Sprint Drills
- b) 2-3 x 60m drive from blocks on bend (full recovery)
- c) 3-4 x 80m fast relaxed bend runs (slow walk back)
Saturday –
- a) Sprint Drills
- b) 3x 450m fast relaxed @ 75% (5 min)
Week 30
Tuesday –
- a) Sprint Drills
- b) 4-6 x 150m rhythm runs (50m fast, 50m relax, 50m fast) fullish recovery
Thursday –
- a) 4 min easy run on grass
- b) Circuit Training
- c) 10 min easy run on grass
Saturday –
- a) Sprint Drills
- b) 4x 350m @ 75% (4 min)
Week 31
Tuesday –
- a) Sprint Drills
- b) 4-6 x 150m rhythm runs (50m fast, 50m relax, 50m fast) fullish recovery
Thursday –
- a) 4 min easy run on grass
- b) 2-3 x 60m drive from blocks on bend (full recovery)
- c) 3-4 x 80m fast relaxed bend runs (slow walk back)
Saturday –
- a) Sprint Drills
- b) 3x split 300m runs (E.g. Pace differentials:1st 150m @ 80%, 2nd 150m @ 85%) 6-8 min
Week 32
Tuesday –
- a) Sprint Drills
- b) Sprint Stride technique: 6-8 cadence runs through 6x 6” hurdles
- c) 1x 150m, 170m, 190m, 160m, 180m, 200m @ 80% effort (slow walk back)
Thursday –
- a) 4 min easy run on grass
- b) Circuit Training
- c) 6-8 relaxed strides on grass x 40-60m
Saturday –
- a) Sprint Drills
- b) 4x 350m @ 75% (4 min)
Week 33
Tuesday –
- a) Sprint Drills
- b) Sprint Stride technique: 6-8 cadence runs through 6x 6” hurdles
- c) 1x 150m, 170m, 190m, 160m, 180m, 200m @ 80% effort (slow walk back)
Thursday –
- a) 4 min easy run on grass
- b) 2-3 x 60m drive from blocks on bend (full recovery)
- c) 3-4 x 80m fast relaxed bend runs (slow walk back)
Saturday –
- a) Sprint Drills
- b) 3x split 300m runs:(E.g. Pace differentials: 1st 150m @ 80%, 2nd 150m @ 85%) 6-8 min
Early to Mid Summer
COMPETITION/ COMPETITIVE ABILITY (12 WEEKS)
Objectives and methodology: to develop competitive ability through occasional competition or regular Timed trials (200m- 400m); to develop specific sprinting and event skills via bend running and rhythm runs; to maintain aerobic capacity through relaxed recovery runs and strides on grass; to develop starting ability through block rehearsal units; to increase range of mobility (ROM) via a once–weekly home-worked flexibility routine
Week 34
Tuesday –
- a) Sprint Drills
- b) 3x 250m @ 85% fast relaxed effort (8 min)
Thursday –
- a) Sprint Drills
- b) 2-3 x 60m drive from blocks on bend (full recovery)
- c) 3-4 x 80m fast relaxed bend runs (slow walk back)
Saturday –
- a) Sprint Drills
- b) 4-6 x 150m rhythm runs (50m fast, 50m relax, 50m fast) fullish recovery
Week 35
Tuesday –
- a) Sprint Drills
- b) 3x 250m @ 85% fast relaxed effort (8 min)
Thursday –
- a) Sprint Drills
- b) Sprint Stride technique: 6-8 cadence runs through 6x 6” hurdles
- c) 4-6 relaxed strides on grass 80- 120m
Saturday –
- a) Sprint Drills
- b) 3x split-pace 300m runs (E.g. Pace differentials: 1st 150m @ 80%, 2nd 150m @ 85%) (8 min)
Week 36
Tuesday –
- a) Sprint Drills
- b) 2x 350m fast relaxed effort @ 85% (8 min)
Thursday – 10-12 min easy run on grass
Saturday –
- a) Sprint Drills
- b) 2x 2x 200m (90 sec between reps; full recovery between sets) Run each rep at sub-maximal effort, add each timed pair to attempt a 400m training PB]
Week 37
Tuesday –
- a) Sprint Drills
- b) 2x 350m fast relaxed effort @ 85% (8 min)
Thursday –
- a) Sprint Drills
- b) 2-3 x 60m drive from blocks on bend (full recovery)
- c) 3-4 x 80m fast relaxed bend runs (slow walk back)
Saturday –
- a) Sprint Drills
- b) 1x 200m Timed Trial (full recovery)
- c) 1x 400m Timed Trial
Week 38
Tuesday –
- a) Sprint Drills
- b) 1x 150m, 250m, 300m, 250m, 150m fast relaxed effort (slow walk back)
Thursday –
- a) Sprint Drills
- b) Sprint Stride technique: 6-8 cadence runs through 6x 6” hurdles
- c) 4-6 relaxed strides on grass 80- 120m
Saturday –
- a) Sprint Drills
- b) 4-6 x 150m rhythm runs (50m fast, 50m relax, 50m fast) fullish recovery
Week 39
Tuesday –
- a) Sprint Drills
- b) 1x 150m, 250m, 300m, 250m, 150m fast relaxed effort (slow walk back)
Thursday – 10- 12 min easy run on grass
Saturday –
- a) Sprint Drills
- b) 3x split-pace 300m runs:(E.g. Pace differentials: 1st 150m @ 80%, 2nd 150m @ 85%) 8 min
Week 40
Tuesday –
- a) Sprint Drills
- b) 2x 350m fast relaxed effort @ 85% (8 min)
Thursday –
- a) Sprint Drills
- b) 2-3 x 60m drive from blocks on bend (full recovery)
- c) 3-4 x 80m fast relaxed bend runs (slow walk back)
Saturday –
- a) Sprint Drills
- b) 2x 2x 200m (90 sec between reps; full recovery between sets) Run each rep at sub-maximal effort, add each timed pair to attempt a 400m training PB
Week 41
Tuesday –
- a) Sprint Drills
- b) 2x 350m fast relaxed effort @ 85% (8 min)
Thursday –
- a) Sprint Drills
- b) Sprint Stride technique: 6-8 cadence runs through 6x 6” hurdles
- c) 4-6 relaxed strides on grass 80- 120m
Saturday –
- a) Sprint Drills
- b) 1x 400m @ 85% Focus on good technique (full recovery)
- c) 1x 400m Timed Trial
Week 42
Tuesday –
- a) Sprint Drills
- b) 1x 300m @ 85% (full recovery)
- c) 2x 150m @ sub-max effort 4 min between, then full recovery
- d) 1x 300m @ 85%
Thursday – 10- 12 min easy run on grass
Saturday –
- a) Sprint Drills
- b) 4-6 x 150m rhythm runs (50m fast, 50m relax, 50m fast) fullish recovery
Week 43
Tuesday –
- a) Sprint Drills
- b) 1x 300m @ 85% (full recovery)
- c) 2x 150m @ sub-max effort 4 min between, then full recovery
- d) 1x 300m @ 85%
Thursday –
- a) Sprint Drills
- b) 2-3 x 60m drive from blocks on bend (full recovery)
- c) 3-4 x 80m fast relaxed bend runs (slow walk back)
Saturday –
- a) Sprint Drills
- b) 3x split-pace 300m runs: (E.g. Pace differentials: 1st 150m @ 80%, 2nd 150m @ 85%) 8 min
Week 44
Tuesday –
- a) Sprint Drills
- b) 3x 250m fast relaxed effort @ 85% (8 min)
Thursday –
- a) Sprint Drills
- b) Sprint Stride technique: 6-8 cadence runs through 6x 6” hurdles
- c) 4-6 relaxed strides on grass 80- 120m
Saturday –
- a) Sprint Drills
- b) 2x 2x 200m (90 sec between reps; full recovery between sets) Run each rep at sub-maximal effort, add each timed pair to attempt a 400m training PB
Week 45
Tuesday –
- a) Sprint Drills
- b) 3x 250m fast relaxed effort @ 85% (8 min)
Thursday – 10- 12 min easy run on grass
Saturday –
- a) Sprint Drills
- b) 1x 400m @ 85% Focus on good technique (full recovery)
- c) 1x 400m Timed Trial
Mid to 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 further timed trials as a reliable indication of increasing pace judgement and speed endurance status, with relaxed recovery runs on grass to regenerate a sound aerobic base in a relaxed training environment; to develop ROM with a once-weekly home-worked flexibility routine.
Week 46
Tuesday –
- a) Sprint Drills
- b) 2x 300m @ 85% (full recovery)
Thursday – 6-10 min easy run on grass
Saturday –
- a) Sprint Drills
- b) 4-6 x 150m rhythm runs (50m fast, 50m relax, 50m fast) fullish recovery
Week 47
Tuesday –
- a) Sprint Drills
- b) 1x 300m, 250m, 150m fast relaxed effort (slow walk back)
Thursday – 6-8 x 120m relaxed strides on grass
Saturday –
- a) Sprint Drills
- b) 42x 200m @ 85% Focus on good technique (full recoveries)
- c) 1x 400m Timed Trial
Week 48
Tuesday –
- a) Sprint Drills
- b) 1x 300m, 250m, 150m fast relaxed effort (slow walk back)
Thursday – 6-10 min easy run on grass
Saturday –
- a) Sprint Drills
- b) 4-6 x 150m rhythm runs (50m fast, 50m relax, 50m fast) fullish recovery
Week 49
Tuesday –
- a) Sprint Drills
- b) 2x 300m @ 85% (full recovery)
Thursday – 6-8 x 120m relaxed strides on grass
Saturday –
- a) Sprint Drills
- b) 2x 200m @ 85% Focus on good technique (full recoveries)
- c) 1x 400m Timed Trial
Weeks 50 – 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 a 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.