Sprint Training & Sprint Workouts

How to run faster. Here we explain the finer points of sprinting technique for the 100m, 200m and 400m with practice drills, training sessions, technical advice and strength training.

A 52 week training programme suitable for an intermediate level sprinter training approximately five times a week and who would be aiming to run 400m at 52.5 seconds (male) and 300m at 43.00 seconds (female)

A 52 week training programme suitable for an advanced level sprinter training approximately five times a week and who would be aiming to run 400m at 51.00 seconds (male) and 59.5 seconds (female).

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.

Overspeed sprint training

Can you really run faster than your top speed? Overspeed training uses bungee-type devices, downhill runs, strong following winds, super-fast treadmills and even car towing to allow an athlete to sprint faster than what they could do normally.

Sprint Starts

International Athlete, Sports Model and Presenter Jenny Pacey talks to TeachPE about her Sprint Start Technique. Reaction time, power and ability to accelerate are important factors along with dealing with nerves and distractions.

Plyometric training for sprinters

Plyometric training involves quick, powerful, jumping and bounding movements. Their purpose is to increase muscular power and dynamic strength and big gains can be made but equally care must be taken this type of training can have a high risk of injury.

Advance sprint training program example

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).

Intermediate Sprint Training Program

A 52 week training program suitable for an intermediate level sprinter training approximately four times a 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).

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).

Five Components of the 100m

The 100m sprint comprises five separate but interlinked components which the athlete must be trained to recognise. These elements must be trained specifically if the athlete is to become a competent performer and maximise true potential in the event.

Dwain Chambers Interview

Dwain Chambers, one of the fastest sprinters on the planet became infamous overnight when he tested positive for a banned substance. He talks frankly about his career, the early days and how he got started in athletics as well as injuries and mistakes he has made and the lessons learnt.

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