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.