Advanced 100m & 200m Sprint Training

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).

Objectives and methodology: to develop aerobic capacity via light fartlek or 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

SPECIFIC CONDITIONING: 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 strength and  endurance via circuit training inc. free weight exercises; to develop specific sprinting skills via cadence and acceleration drills; to increase range of mobility (ROM) via home-worked flexibility routine.

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