Sprint Training Programs

Rest as long as you need to between sets for full recovery – a general guideline that many sprinters follow is 1 minute recovery per 10m sprinted.

Use a variety of different starting positions.

It is preferable that you perform these workouts on a grass field.

Always perform a warm-up before sprint training sessions.

Beginner workouts are for those with minimal or no previous sprint training experience. Advanced workouts are best suited to those with more than 6 months of sprint training experience.

For in-season training only use the beginners template (even if you've had more than 6 months of sprint training experience).

Beginner

1, 2 or 3 days per week

Weeks 1-4

10x5m
10x10m

Weeks 5-8

10x10m
5x15m


Weeks 9-12

10x10m
5x20m

Advanced

1, 2 or 3 days per week


Weeks 1-4

10x10m
5x20m


Weeks 5-8

4x10m
4x20m
4x30m

Weeks 9-12

3x10m
3x20m
3x30m
3x40m

7 comments:

  1. when sprinting do you sprint, then walk to catch your breath or just sprint non stop?

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  2. As mentioned in the opening line rest (it can be active rest like walking and/or some light stretches) as long as required between repetitions and sets to complete the next one at your max speed.

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  3. Can I do HIIT or tempo runs on any of my non-speed training days? (for endurance training too)

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  4. Does interval training/high-intensity, short workouts do the same as this?

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  5. 4x10, does that mean 4 10 meter sprints because it doesnt sound that hard

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  6. lazy bastards keep running

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  7. bet you would rather eat a foockin donut you fat piece of dog shite

    ReplyDelete