Junior 100m/200m Sprint Training Program

Junior 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).


Early to mid-winter

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

Week 1
Tuesday – 3x 6 min grass rectangle: 60m x 30m: stride, walk, stride, jog [3 min rest between sets

Thursday  – 

  • a) 4 min easy run on  grass
  • b) circuit training: 3x 6 exercises x 30  seconds work/30 seconds rest: [2.5 min between sets]  press-ups, sit-ups, lunges, step-ups, torso roller, skydiver,
  • c) 8 min easy run on grass 

Saturday –  

  • a) Sprint drills: 3-4 x10-15m walking sprint, skip A, heel to bum, skip B, straight leg swings, fast high knees
  • b) 2x 2x 70m: relaxed striding, focusing on sound technique 70- 75% effort; [walk back recovery; 6 min]


Week 2

Tuesday  –

  • 3x 6 min grass rectangle: 60mx 30m

Thursday  –

  • a) 4 min easy run on  grass
  • b) circuit training
  • c) 8 min easy run on grass

Saturday –  

  • a) Sprint drills:
  •  b) 2x 2x 70m

Week 3

Tuesday  –

  • 2x 10 min of 400m track laps: 100m each x stride, walk, stride, jog

Thursday  –

  • a) 4 min easy run on  grass
  • b) circuit training
  • c) 8 min easy run on grass

Saturday –

  • a) Sprint drills
  •  b) 2x 2x 80m: relaxed striding focusing on sound technique, 70-75% effort;
[walk back; 6 min]

Week 4

Tuesday  –

  •  2x 10 min of 400m track laps; 100m each x stride, walk, stride, jog
[3 min rest]

Thursday  –

  • a) 4 min easy run on  grass
  •  b) circuit training: [increase rest to 3 min, but skip rope for 30 sec between  sets]
  •  c) 8 min easy run on grass

Saturday –

  • a) Sprint drills
  • b) 2x 2x 80m  

Week 5

Tuesday  –

  • 2x 250m, 150m: relaxed pace, focusing on sound technique, c 70% effort 
[walk back recovery; 6 min]

Thursday  –

  • a) 4 min easy run on  grass
  • b) circuit training
  • c) 8 min easy run on grass

Saturday –

  • a) Sprint drills
  • b)  2x 2x 90m: relaxed striding focusing on sound technique, 70-75% effort;
[walk back; 6 min]


Week 6

Tuesday  –

  • 2x 250m, 150m
[walk back; 6 min]

Thursday  –

  • a) 4 min easy run on  grass
  • b) circuit training
  • c) 8 min easy run on grass

Saturday –

  • a) Sprint drills
  • b) 2x 2x 90m  

Week 7

Tuesday  –

  •  Tuesday – 1x 120m, 150m, 180m, 150m, 120m
Fast relaxed, c 70% effort 
[walk back]

Thursday  –

  • a) 4 min easy run on  grass
  • b) circuit training: 3x 7 – add star jump exercise
  • c) 6 min easy run on grass

Saturday –

  • a) Sprint drills
  • b) 2x 3x 70m: relaxed striding focusing on sound technique, 70-75% effort;
[walk back; 6 min]

Week 8

Tuesday  –

  • 1x 120m, 150m, 180m, 150m, 120m
Fast relaxed, c 70% effort
[walk back; 6 min]

Thursday  –

  • a) 4 min easy run on  grass
  • b) circuit training
  • c) 6 min easy run on grass

Saturday –

  •  a) Sprint drills
  •  b) 2x 3x 70m 


Week 9

Tuesday  –

  • Tuesday – 2x 250m, 150m
[walk back; 6 min]

Thursday  –

  • a) 6 min easy run on  grass
  • b) circuit training: 3x 8: add high knee skip exercise
  • c) 6-8 relaxed strides on grass x 40-60m
  • OR 3-4 shallow grass hills x 60-80m [walk back]

Saturday –

  • a) Sprint drills
  • b) 2x 3x 80m: relaxed striding focusing on sound technique, 70-75% effort;
[walk back; 6 min]

Week 10

Tuesday  –

  • 2x 250m, 150m
[walk back; 6 min]

Thursday  –

  • a) 6 min easy run on  grass
  • b) circuit training
  • c) 6-8 relaxed strides on grass OR 3-4 shallow grass hills [walk back]

Saturday –

  • a) Sprint drills
  • b) 2x 3x 80m

Week 11

Tuesday  –

  • Tuesday – 1x 120m, 150m, 180m, 150m, 120m
[walk back]

Thursday  –

  •  a) 6 min easy run on  grass
  •  b) circuit training
  •  c) 6-8 relaxed strides on grass  OR 3-4 shallow grass hills [walk back]

Saturday –

  •  a) Sprint drills
  •  b) 2x 3x 90m: relaxed striding focusing on sound technique, 70-75% effort; 
[walk back; 6 min]

Week 12

Tuesday  –

  •  1x 120m, 150m, 180m, 150m, 120m

Thursday  –

  • a) 6 min easy run on  grass
  • b) circuit training
  • c) 6-8 relaxed strides on grass OR 3-4 shallow grass  hills [walk back]

Saturday –

  • a) Sprint drills
  • b) 2x 3x 90m

Week 13

Tuesday  –

  • 10-12 min relaxed run on grass (c 60-70% effort)

Thursday  –

  •  a) 6 min easy run on  grass
  •  b) circuit training
  • c) 6-8 relaxed strides on grass
OR 3-4 shallow grass  hills [walk back]


Saturday –

  •  a) Sprint drills
  • b) 2x 3x 90m

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