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Sprints, 100m, 200m and 400m

 

Below are a number of sprint training schedules for 100m, 200m and 400m. They are aimed at differing levels of ability, ages and time available for training. If you are a beginner or junior athlete then following the advanced training schedule will not instantly guarantee advanced performances, more likely will lead to over training and injury.

The schedules are a guide only and athletes should always follow the guidance of their coaches or teachers. All training sessions should be preceded by a warm up to increase body temperature and reduce muscle stiffness in preparation for the more vigorous physical exertion ahead. Immediately after training, a cool down routine should be performed in order to relax tired muscles, reduce waste products in the muscles and blood and gradually reduce body temperature to normal levels.

Jenny Pacey

Sprint starts

Former Heptathlete and Gladiator Jenny Pacey talks us through how to do the perfect sprint start.

 

The 5 Components to the 100m Sprint

The 5 components of the 100m sprint

A break down of the 5 components in a 100m sprint for students and teachers.

 

Junior Sprint Schedules

Junior 100m, 200m sprint training programme

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).

Intermediate sprint schedules

Intermediate 100m, 200m sprint training programme

A 52 week training programme 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).

Advanced 100m, 200m sprint training programme

A 52 week training programme suitable for an advanced level sprinter training approximately five times as 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).

Junior 400m / 300m sprint training programme

A 52 week training programme suitable for a junior level sprinter training approximately five times as 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..

Intermediate 400m / 300m sprint training programme

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

The Intermediate schedules are relevant to the 300m competition event for female runners.

Advanced 400m sprint training programme

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

Core stability

Core stability exercises for athletes. Based on a throwers training schedule these exercises are relevent to athletes of any discipline for imporoving core strength and helping to prevent injury.

Sprinter finishing race

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