100m/200m Sprint Training

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.

Sprint training

5 Components of the 100m

The 100m sprint comprises five separate but interlinked components that the athlete must be trained to recognise. These elements must be trained specifically if the…
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Overspeed training

What Is Overspeed 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…
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Sprint training - sprint start

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…
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Plyometric training

Plyometric Training For Sprinting

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…
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Sprint Training Programs

Here we outline sprint training programs for short and long sprint races suitable for beginner, intermediate and advanced athletes. Junior 100m/200m Sprint Training Program A…
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Junior 100m/200m 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). Early to midwinter GENERAL CONDITIONING (14 WEEKS): Objectives and methodology: to develop aerobic capacity via steady …


Intermediate 100m/200m 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). Early to mid-Winter Objectives and methodology: to develop aerobic capacity via steady continuous …


Advanced 100m & 200m Sprint Program

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). Early to Mid Winter Objectives and methodology: to develop aerobic capacity via light fartlek …


Junior 400m & 300m Sprint Program

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.

Intermediate 400m & 300m Sprint Program

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).