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100/200m Speed wks.1-4

Updated about 11 months

Season: Off-Season

Sport: Track & Field

Level: High School

Weeks: 4

Description: The speed training for Off-Season Sprinters is based on the 100m and 200m, as most athletes run both events. The training addresses short, front end speed with finishing or top end speed. Speed endurance is also accounted for, since the accomplished sprinter will be required to run in prelims, finals, and possible relays over the course of a long meet day or multiple days. Considering that many sprinters are also jumpers (long and triple), it is recommended that athletes who jump exclusively also do these workouts. Starts, handoffs, or other technical training is not accounted for in this program. The coach may want to adjust reps or volume to allow time and energy for other requirements.

Week 4

Day 1 - 0-30
Day 2 - Conditioning
Day 3 - Top End
Day 4 - Conditioning
Day 5 - Active Rest

Week 3

Day 1 - 0-10
Day 2 - Conditioning
Day 3 - Top End
Day 4 - Conditioning
Day 5 - Active Rest

Week 2

Day 1 - 0-30
Day 2 - Conditioning
Day 3 - Top End
Day 4 - Conditioning
Day 5 - Active Rest

Week 1

Day 1 - 0-10
Day 2 - Conditioning
Day 3 - Top End
Day 4 - Conditioning
Day 5 - Active Rest