Advanced Sprint Training

Below is an example of a sprint training programme which might be done by an advanced athlete training 5 times a week. It should be stressed that young athletes should be encouraged not to specialise too early and try a variety of events and training methods.

This is for athletes wanting to achieve times of 11.2 seconds (male); 12.5 seconds (female) in the 100m and 22.6 seconds (male); 25.7 seconds (female) for the 200m..

Weeks 1 to 14 - Phase 1 - Early Winter to Mid Winter

Weeks 15 to 19 - Phase 2 - Late Winter

Weeks 21 to 23 - Phase 3 - Early Spring - Pre Competition

Weeks 24 to 45 - Phase 4 - Mid to Late Spring - General and Specific Conditioning

Weeks 34 to 45 - Phase 5 - Early to Mid Summer - Competition Competitive Ability

Weeks 46 - 52 - Phase 6 - Mid to Late Summer - Regeneration / Late Competition

Learn More About:

Track and Field Coaching

Other Related Areas:

Sprint Dills

Intermediate

Junior