Junior 100m & 200m Sprint Training

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).

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

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.

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

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)

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.