Intermediate 100m & 200m Sprint Training

A 52 week training program suitable for an intermediate level sprinter training approximately four times as week and who would be aiming to run 100m at 11.6 seconds (male); 12.8 seconds (female) and 200m at 23.5 seconds (male); 26.0 seconds (female).

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 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.

COMPETITION/ COMPETITIVE ABILITY (12 WEEKS)

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

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), with the additional introduction of low-intensity plyometric exercises and resistance work to develop elastic strength and special strength levels.

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; to increase range of mobility (ROM) via home-worked flexibility routine.

SPECIFIC CONDITIONING (6 WEEKS)

Objectives and methodology: to maintain aerobic capacity via steady runs on grass; to develop 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; to increase range of mobility (ROM) via home-worked flexibility routine

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; to increase range of mobility (ROM) via home-worked flexibility routine.