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
Week 14
Tuesday –
- 10-12 min jog on grass
Thursday –
- a) 4 min easy run on grass
- b) circuit training
- c) 6-8x 40-60m relaxed strides on grass OR 8-10 shallow hills x 60-80m
Saturday –
- a) Sprint drills
- b) 2x 70m, 80m, 90m
Late winter
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.
Week 15
Tuesday –
- a) Sprint drills
- b)2x 3x 120m: fast relaxed,
-
c) 75-80% effort;
[walk back; 6 min]
Thursday –
- a) 4 min easy run on grass;
- b) circuit training: 2x double sets x 6 exercises
- c) 8 min steady run on grass
Saturday – Sprint Drive technique rehearsal:
- a) 4-6 accelerations through sticks placed on the ground 50cm, 60cm, 70cm, 80cm and 90cm apart
- b) 6-8 block or crouch clearances on straight and bend
- c) 3-4 x 20m drive from 2-point start
x 30m drive from 3-point start
x 40m from blocks or crouch [full recovery]
Week 16
Tuesday –
- a) Sprint drills
- b) 2x 3x 120m
Thursday – Sprint Stride technique rehearsal:
- a) 6-8 x cadence runs through 6x 6” hurdles placed 1m apart [full recovery]
- b) 2x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start [2 min; 8 min]
Saturday – Sprint Drive technique rehearsal:
- a) 6-8 x cadence runs through 6x 6” hurdles placed 1m apart[full recovery]
- b) 2x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start [2 min; 8 min]
Week 17
Tuesday –
- a) Sprint drills
- b) 2x 3x 120m
Thursday –
- a) 4 min easy run on grass;
- b) circuit training: 2x double sets x 6 exercises
- c) 8 min easy run on grass
Saturday – Sprint Drive technique rehearsal:
- a) 4-6 accelerations through sticks placed on the ground 50cm, 60cm, 70cm, 80cm and 90cm apart
- b) 6-8 block or crouch clearances on straight and bend
- c) 3-4 x 20m drive from 2-point start
x 30m drive from 3-point start
x 40m from blocks or crouch
Week 18
Tuesday –
- a) Sprint drills
- b) 2x 4x 90m @ 75% – 80% effort [walk back; 6 min]
Thursday –
- a) 4 min easy run on grass;
- b) circuit training: 2x double sets x 8 exercises
- c) 3-4 x 60-80m relaxed strides on grass
Saturday – Sprint Drive technique rehearsal:
- a) 6-8 x cadence runs through 6x 6” hurdles placed 1m apart [full recovery]
- b) 2x 20m, 50m, 30m, 40m, 50m to full speed from 10m rolling start [2 min; 6 min]
Week 19
Tuesday –
- a) Sprint drills
- b) 2x 4x 90m
Thursday –
- a) 4 min easy run on grass;
- b) circuit training: 2x double sets x 8 exercises
- c) 8 min easy run on grass
Saturday – Sprint Drive technique rehearsal:
- a) 4-6 accelerations through sticks placed on the ground 50cm, 60cm, 70cm, 80cm and 90cm apart
- b) 6-8 block or crouch clearances on straight and bend
- c) 3-4 x 20m drive from 2-point start
x 30m drive from 3-point start
x 40m from blocks or crouch
Week 20
Tuesday –
- a) Sprint drills
- b) 2x 4x 90m
Thursday –
- a) 4 min easy run on grass;
- b) circuit training: 2 x double sets x 8 exercises
- c) 3-4 x 60-80m relaxed strides on grass
Saturday – Sprint Drive technique rehearsal:
- a) 6-8 x cadence runs through 6 x 6” hurdles placed 1m apart [full recovery]
- b) 2x 20m, 50m, 30m, 40m, 50m to full speed from 10m rolling start [2 min; 6 min]
Early spring
PRE-COMPETITION (3 WEEKS):
Objectives and methodology: to develop specific sprinting skills via cadence and acceleration drills; to maintain strength endurance levels with reduced volume in mini-circuit training sessions; to develop competitive ability through Timed Trials x 60m
Week 21
Tuesday –
- a) Sprint drills
- b) 6-8 x cadence runs through 6 x 6” hurdles placed 1m apart
- c) 5 x 30-40m sprint from 10m rolling start
Thursday –
- a) 4 min easy run on grass;
- b) Mini circuit: 2 x4 x 30/30 sec Torso roller, scissor squat thrust, Step up, skip rope
- c) 8 min easy run on grass
Saturday – Sprint Drive technique rehearsal:
- a) 4-6 accelerations through sticks placed on the ground 50cm, 60cm, 70cm, 80cm, and 90cm apart
- b) 3x 60m Timed Trials from blocks or crouch
Week 22
Tuesday –
- 2 x 3 x 120m @ 80- 85% effort [walk back; 6-8 min]
Thursday –
- a) 4 min easy run on grass;
- b) Mini circuit: 2 x 4x 30/30 sec Torso roller, scissor squat thrust, Step up, skip rope
- c) 8 min easy run on grass
Saturday – Sprint Drive technique rehearsal:
- a) 4-6 accelerations through sticks placed on the ground 50cm, 60cm, 70cm, 80cm, and 90cm apart
- b) 4-6 block or crouch clearances
- c) 3-4 x 20m drive from 2-point start
x 30m drive from 3-point start
x 40m from blocks or crouch [full recovery]
Week 23
Tuesday –
- a) sprint drills
- b) 6-8 x cadence runs through 6 x 6” hurdles
- c) 5 x 30-40m sprint from 10m rolling start
Thursday –
- a) 4 min easy run on grass;
- b) Mini circuit: 2 x 4x 30/30 sec Torso roller, scissor squat thrust, Step up, skip rope
- c) 8 min easy run on grass
Saturday – Sprint Drive technique rehearsal:
- a) 4-6 accelerations through sticks placed on the ground 50cm, 60cm, 70cm, 80cm, and 90cm apart
- b) 3 x 60m Timed Trials from blocks or crouch
Mid to late Spring
GENERAL AND SPECIFIC CONDITIONING (10 WEEKS)
The objectives and methodology: of this phase represent a return to the aerobic base of earlier General Conditioning (see EARLY-MID WINTER) and further development of the work introduced in the initial Specific Conditioning phase (see LATE WINTER)
Week 24
Tuesday –
- 2 x 250m, 150m [walk back; 6 min]
Thursday –
- a) 6 min easy run on grass;
- b) Circuit training: 4 x 6 exercises: 30/30 sec; 3 min with 30-sec skip rope between sets
- c) 8 min easy run on grass
Saturday –
- 3 x 6 min grass rectangle: 80m x 40m: stride, walk, stride, jog [3 min rest] OR 15-20 min shallow hill runs x 60-80m with a walk-down recovery
Week 25
Tuesday –
- 2 x 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 10 min easy run on grass
Saturday –
- 3 x 6 min grass rectangle: 80m x 40m: stride, walk, stride, jog [3 min rest] or 15-20 min shallow hill runs x 60-80m with a walk-down recovery
Week 26
Tuesday –
- 2 x 2 x 180m
Thursday –
- a) 4 min easy run on grass;
- b) Circuit training
- c) 10 min easy run on grass
Saturday – Sprint Drive technique rehearsal:
- a) 4-6 accelerations through sticks placed on the ground 50cm, 60cm, 70cm, 80cm, and 90cm apart
- b) 6-8 block or crouch clearances on straight and bend
- c) 3-4 x 20m drive from 2-point start
x 30m drive from 3-point start
x 40m from blocks or crouch [full recovery]
Week 27
Tuesday –
- 2 x 2x 180m [walk back; 6 min]
Thursday –
- a) 4 min easy run on grass;
- b) Circuit training
- c) 10 min easy run on grass
Saturday –
- 2 x 4x 90m [walk back; 6 min]
Week 28
Tuesday –
- 1 x 120m, 150m,180m, 150m, 120m [walk back]
Thursday –
- a) 4 min easy run on grass;
- b) Circuit training
- c) 6-8 relaxed strides on grass x 40-60m
Saturday –
- 2 x 4 x 90m
Week 29
Tuesday –
- 2 x 2 x 180m [walk back; 6 min]
Thursday –
- a) 4 min easy run on grass;
- b) Circuit training
- c) 6-8 relaxed strides on grass x 40-60m
Saturday – Sprint Stride technique rehearsal:
- a) 6-8 x cadence runs through 6x 6” hurdles
- b) 2 x 30m, 40m, 50m, 40m,50m to full speed from 10m rolling start 2 min; 8 min]
Week 30
Tuesday –
- 2 x 2 x 180m
Thursday –
- a) 4 min easy run on grass;
- b) Circuit training
- c) 10 min easy run on grass
Saturday –
- 2 x 4 x 90m
Week 31
Tuesday –
- 1 x 120m, 150m, 180m, 150m, 120m [walk back]
Thursday –
- a) 4 min easy run on grass;
- b) Circuit training
- c) 10 min easy run on grass
Saturday – Sprint Drive technique rehearsal:
- a) 4-6 accelerations through sprint-drive sticks
- b) 3-4 block or crouch clearances on straight and bend
- c) 3-4 x 20m drive from 2-point start
x 30m drive from 3-point start
x 40m from blocks or crouch
Week 32
Tuesday –
- 2 x 4 x 120m [walk back; 6 min]
Thursday –
- a) 4 min easy run on grass;
- b) Circuit training
- c) 6-8 relaxed strides on grass x 40-60m
Saturday –
- 2 x 4 x 120m
Week 33
Tuesday –
- 2 x 4 x 120m [walk back; 6 min]
Thursday –
- a) 4 min easy run on grass;
- b) Circuit training
- c) 6-8 relaxed strides on grass x 40-60m
Saturday – Sprint Stride technique rehearsal:
- a) 6-8 x cadence runs through 6x 6” hurdles
- b) 2 x 30m, 40m, 50m, 40m, 50m to full speed from 10m rolling start [2 min; 8 min]
Early to mid-summer
COMPETITION/ COMPETITIVE ABILITY (12 WEEKS)
Objectives and methodology: develop competitive ability through occasional competition or regular Timed trials (60m-200m); to develop specific sprinting skills through sprint, cadence and acceleration drills; maintain aerobic capacity through relaxed recovery runs and strides on grass; to develop basic speed through short repetitions from a rolling start.
Week 34
Tuesday – Sprint Drive technique rehearsal:
- a) 4-6 accelerations through sprint-drive sticks
- b) 6-8 block or crouch clearances on straight and bend
- c) 3-4 x 20m drive from 2-point start
x 30m drive from 3-point start
x 40m from blocks or crouch [full recovery]
Thursday – Sprint Stride technique rehearsal:
- a) 4-6 x cadence runs through 6x 6” hurdles
- b) 1x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start [2 min]
Saturday – Sprint Stride technique rehearsal:
- a) sprint drills
- b)1x 50m, 60m, 70m, 80m, 90m from 5m rolling start [slow walk back]
Week 35
Tuesday –
- 10-12 min easy run on grass, 60-70% on grass
Thursday –
- 8-10 relaxed strides on grass, 60-80m from 10m rolling start
[2 min]
Saturday –
- a) sprint drills
- b) 3x 100m Timed Trials
Week 36
Tuesday –
- a) sprint drills
- b) 2x 120m, 90m, 75m [walk back; 6 min]
Thursday –
- 8-10 relaxed strides on grass x 60-80m
Saturday –
- a) sprint drills
- b) 1x 50m, 60m, 70m, 80m, 90m from 5m rolling start
Week 37
Tuesday – Sprint Drive technique rehearsal:
- a) sprint drills
- b) 3-4 block or crouch clearances on straight and bend
- c) 3-4 x 20m drive from 2-point start
x 30m drive from 3-point start
x 40m from blocks or crouch
Thursday – Sprint Stride technique rehearsal:
- a) 4-6 x cadence runs through 6x 6” hurdles
- b) 1x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start [2 min]
Saturday –
- a) sprint drills
- b) 2x 200m Timed Trials [full recovery]
Week 38
Tuesday – Sprint Drive technique rehearsal:
- a) 4-6 accelerations through sprint-drive sticks
- b) 6-8 block or crouch clearances on straight and bend
- c) 3-4 x 20m drive from 2-point start
x 30m drive from 3-point start
x 40m from blocks or crouch
Thursday – Sprint Stride technique rehearsal:
- a) 4-6 x cadence runs through 6x 6” hurdles
- b) 1x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start [2 min]
Saturday –
- a) sprint drills
- b) 1x 50m, 60m, 70m, 80m, 90m from 5m rolling start
Week 39
Tuesday – Sprint Drive technique rehearsal:
- a) 4-6 accelerations through sprint-drive sticks
- b) 3-4 block or crouch clearances on straight and bend
- c) 3-4 x 20m drive from 2-point start
x 30m drive from 3-point start
x 40m from blocks or crouch
Thursday – Sprint Stride technique rehearsal:
- a) 4-6 x cadence runs through 6x 6” hurdles
- b) 1x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start [2 min]
Saturday –
- a) sprint drills
- b) 3x 60m Timed Trials [full recoveries]
Week 40
Tuesday –
- 8-10 min relaxed recovery run on grass, 70% effort
Thursday –
- 8-10 relaxed strides on grass x 60-80m
Saturday –
- a) sprint drills
- b) 1x 50m, 60m, 70m, 80m, 90m from 5m rolling start
Week 41
Tuesday –
- a) sprint drills
- b) 2x 120m, 90m, 75m [walk back; 6 minutes]
Thursday – Sprint Stride technique rehearsal:
- 8-10 relaxed strides on grass x 60-80m
Saturday –
- a) sprint drills
- b) 2x 200m Timed Trials
Week 42
Tuesday – Sprint Drive technique rehearsal:
- a) 4-6 accelerations through sprint-drive sticks
- b) 6-8 block or crouch clearances on straight and bend
- c) 3-4x 20m drive from 2 point start x 30m drive from 3 point start
Thursday – Sprint Stride technique rehearsal:
- a) 4-6 x cadence runs through 6x 6” hurdles
- b) 1x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start [2 min]
Saturday –
- a) sprint drills
- b) 1x 50m, 60m, 70m, 80m, 90m from 5m rolling start
Week 43
Tuesday –
- 10-12 min easy run on grass
Thursday –
- 8-10 relaxed strides on grass x 60-80m
Saturday –
- a) sprint drills
- b) 3x 100m Timed Trials [full recoveries]
Week 44
Tuesday –
- a) sprint drills
- b) 2x 120m, 90m,75m
Thursday – Sprint Stride technique rehearsal:
- a) 4-6 x cadence runs through 6x 6” hurdles
- b) 1x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start [2 min]
Saturday –
- a) sprint drills
- b) 1x 50m, 60m, 70m, 80m, 90m from 5m rolling start
Week 45
Tuesday –
- a) sprint drills
- b) 2x 120m, 90m,75m
Thursday –
- 8-10 relaxed strides on grass x 40-60m
Saturday –
- a) sprint drills
- b) 1x 50m, 60m, 70m, 80m, 90m from 5m rolling start
Mid to late Summer
MID-LATE SUMMER: REGENERATION/ LATE COMPETITION (7 Weeks)
Objectives
and methodology: This phase represents an extension of the previous
phase with reduced volume, increased but controlled effort in all runs
and shorter distance timed trials as a more reliable indication of
increasing velocity in a competitive environment
Week 46
Tuesday –
- 8-12 min easy run on grass
Thursday –
- 6-10 min easy run on grass
Saturday –
- a) sprint drills
- b) 3x 60m Timed Trials [full recoveries]
Week 47
Tuesday –
- a) sprint drills
- b) 1x 90m, 2x 75m, 3x 60m [walk back between runs; 6 min between sets]
Thursday – Sprint Stride technique rehearsal:
- a) 4-6 x cadence runs through 6x 6” hurdles
- b) 1x 30m, 40m, 50m, 40m,50m to full speed from 10m rolling start [2 min]
Saturday –
- Rest
Week 48
Tuesday –
- 10-12 min easy run on grass
Thursday –
- 8-10 min steady run on grass
Saturday –
- Rest
Week 49
Tuesday –
- a) sprint drills:
- b) 1x 90m, 2x 75m, 3x 60m [walk back between runs; 6 min between sets]
Thursday –
- a) 4-6 x cadence runs through 6x 6” hurdles
- b) 1x 30m, 40m, 50m, 40m,50m to full speed from 10m rolling start [2 min]
Saturday –
- a) sprint drills:
- b) 3x 60m Timed Trials [full recoveries]
WEEK 50, 51 and 52
TRANSITION: The final three weeks of the training year should be regarded as a period of rest, recovery and regeneration in which the athlete is encouraged to “recharge batteries” between one training year and the next.
Light, occasional training at a much lower volume and intensity, or relaxed participation in different activities (e.g. swimming, tennis, basketball) will allow the athlete to enjoy an active break from the customary sprint training practised throughout the previous twelve months.