Training program – Show/Hide Demo

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).

Click on the options below to see a 4 week training block:

[showhide type=”earlywinter” more_text=”Early Winter” less_text=”Hide Early Winter”]

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 3x 10 min of 400m track laps: 100m each x stride, jog, stride, jog [3 min rest] OR 20-25 min light fartlek on undulating terrain. Home-worked mobility routine – Dynamic flexibility – Active static flexibility work beyond present ROM a) 5 min easy run on grass
b) Circuit Training: 3 x 8 exercises x 30 seconds work/30 seconds rest: [2.5 min rest between sets] (E.g. Press ups, Sit ups, Lunges, Step ups, Torso roller, Skydiver, Seated leg extension, Scissor squat thrust)
c) 10 easy min run on grass		 Home-worked mobility routine – Dynamic flexibility – Active static flexibility work beyond present ROM Rest a) Sprint Drills
b) 2x 3x 70m relaxed striding, focusing on sound sprinting technique @ >75% effort;[walk back recovery; 6 min]		 Rest
2 3x 10 min of 400m track laps: 100m each x stride, jog, stride, jog [3 min rest] OR 20-25 min light fartlek on undulating terrain Mobility – Dynamic flexibility – Active static flexibility work beyond present ROM a) 5 min easy run on grass
b) Circuit Training
c) 10 min easy run on grass		 Mobility – Dynamic flexibility – Active static flexibility work beyond present ROM Rest a) Sprint Drills
b) 2x 3x 70m		 Rest

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[showhide type=”latewinter” more_text=”Late Winter” less_text=”Hide Late Winter”]

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[showhide type=”spring” more_text=”Spring” less_text=”Hide Spring”]

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[showhide type=”summer” more_text=”Summer” less_text=”Hide Summer”]

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