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9 Week Sprint Program PDF

This 9-week sprint program for athletes consists of a warm up, running workout, and cool down, completed 3 times per week. The warm up includes dynamic movements like butt kicks and high knees followed by accelerations. The running workouts focus on intervals, maximum speed, and hill sprints, increasing in difficulty over the weeks. A deload week is included in week 4 to allow for recovery.

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Niklas Müller
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106 views9 pages

9 Week Sprint Program PDF

This 9-week sprint program for athletes consists of a warm up, running workout, and cool down, completed 3 times per week. The warm up includes dynamic movements like butt kicks and high knees followed by accelerations. The running workouts focus on intervals, maximum speed, and hill sprints, increasing in difficulty over the weeks. A deload week is included in week 4 to allow for recovery.

Uploaded by

Niklas Müller
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Week 1: 9 Week Sprint Program for Athletes

Monday Wednesday Friday

Warm Up: 5 min easy jogging Warm Up: 5 min easy jogging Warm Up: 5 min easy jogging
5x10m Butt Kicks 5x10m Butt Kicks 5x10m Butt Kicks
5x10m High Knees 5x10m High Knees 5x10m High Knees
3x30m accelerations to 70,80,90% 3x30m accelerations to 70,80,90% 3x30m accelerations to 70,80,90%

Running WOD: 15-10-5


3 x 2min on 1min off
15 sec at jogging pace, 10 sec at Running WOD: Max Speed
Running WOD: Hill Sprints
moderately face pace, 5 sec at max Every min on the min for 10 min run 6
4x15 sec on 2 min off
speed sec as fast as possible
*each two minute block will have 4
(15-10-5) intervals

Cool Down: Easy jog 5 min, then stretch Cool Down: Easy jog 5 min, then stretch Cool Down: Easy jog 5 min, then stretch
Week 2: 9 Week Sprint Program for Athletes
Monday Wednesday Friday

Warm Up: 5 min easy jogging Warm Up: 5 min easy jogging Warm Up: 5 min easy jogging
5x10m Butt Kicks 5x10m Butt Kicks 5x10m Butt Kicks
5x10m High Knees 5x10m High Knees 5x10m High Knees
3x30m accelerations to 70,80,90% 3x30m accelerations to 70,80,90% 3x30m accelerations to 70,80,90%

Running WOD: 15-10-5


4 x 2min on 1min off
15 sec at jogging pace, 10 sec at Running WOD: Max Speed
Running WOD: Hill Sprints
moderately face pace, 5 sec at max Every min on the min for 12 min run 6
5x15 sec on 2 min off
speed sec as fast as possible
*each two minute block will have 4
(15-10-5) intervals

Cool Down: Easy jog 5 min, then stretch Cool Down: Easy jog 5 min, then stretch Cool Down: Easy jog 5 min, then stretch
Week 3: 9 Week Sprint Program for Athletes
Monday Wednesday Friday

Warm Up: 5 min easy jogging Warm Up: 5 min easy jogging Warm Up: 5 min easy jogging
5x10m Butt Kicks 5x10m Butt Kicks 5x10m Butt Kicks
5x10m High Knees 5x10m High Knees 5x10m High Knees
3x30m accelerations to 70,80,90% 3x30m accelerations to 70,80,90% 3x30m accelerations to 70,80,90%

Running WOD: 15-10-5


5 x 2min on 1min off
15 sec at jogging pace, 10 sec at Running WOD: Max Speed
Running WOD: Hill Sprints
moderately face pace, 5 sec at max Every min on the min for 14 min run 6
6x15 sec on 2 min off
speed sec as fast as possible
*each two minute block will have 4
(15-10-5) intervals

Cool Down: Easy jog 5 min, then stretch Cool Down: Easy jog 5 min, then stretch Cool Down: Easy jog 5 min, then stretch
Week 4 Deload: 9 Week Sprint Program for Athletes
Monday Wednesday Friday

Warm Up: 5 min easy jogging Warm Up: 5 min easy jogging Warm Up: 5 min easy jogging
5x10m Butt Kicks 5x10m Butt Kicks 5x10m Butt Kicks
5x10m High Knees 5x10m High Knees 5x10m High Knees
3x30m accelerations to 70,80,90% 3x30m accelerations to 70,80,90% 3x30m accelerations to 70,80,90%

Running WOD: 15-10-5


3 x 2min on 1min off
15 sec at jogging pace, 10 sec at Running WOD: Max Speed
Running WOD: Hill Sprints
moderately face pace, 5 sec at max Every min on the min for 10 min run 6
4x15 sec on 2 min off
speed sec as fast as possible
*each two minute block will have 4
(15-10-5) intervals

Cool Down: Easy jog 5 min, then stretch Cool Down: Easy jog 5 min, then stretch Cool Down: Easy jog 5 min, then stretch
Week 5: 9 Week Sprint Program for Athletes
Monday Wednesday Friday

Warm Up: 5 min easy jogging Warm Up: 5 min easy jogging Warm Up: 5 min easy jogging
5x10m Butt Kicks 5x10m Butt Kicks 5x10m Butt Kicks
5x10m High Knees 5x10m High Knees 5x10m High Knees
3x30m accelerations to 70,80,90% 3x30m accelerations to 70,80,90% 3x30m accelerations to 70,80,90%

Running WOD: Max Speed


Running WOD: 30s Running WOD: Hill Sprints
Every 2 min on the min for 16 min run
4 x 30 sec on / 4 min off at max speed 6x10 sec on 2 min off
15 sec as fast as possible

Cool Down: Easy jog 5 min, then stretch Cool Down: Easy jog 5 min, then stretch Cool Down: Easy jog 5 min, then stretch
Week 6: 9 Week Sprint Program for Athletes
Monday Wednesday Friday

Warm Up: 5 min easy jogging Warm Up: 5 min easy jogging Warm Up: 5 min easy jogging
5x10m Butt Kicks 5x10m Butt Kicks 5x10m Butt Kicks
5x10m High Knees 5x10m High Knees 5x10m High Knees
3x30m accelerations to 70,80,90% 3x30m accelerations to 70,80,90% 3x30m accelerations to 70,80,90%

Running WOD: Max Speed


Running WOD: 30s Running WOD: Hill Sprints
Every 2 min on the min for 18 min run
5 x 30 sec on / 4 min off at max speed 8x10 sec on 2 min off
15 sec as fast as possible

Cool Down: Easy jog 5 min, then stretch Cool Down: Easy jog 5 min, then stretch Cool Down: Easy jog 5 min, then stretch
Week 7: 9 Week Sprint Program for Athletes
Monday Wednesday Friday

Warm Up: 5 min easy jogging Warm Up: 5 min easy jogging Warm Up: 5 min easy jogging
5x10m Butt Kicks 5x10m Butt Kicks 5x10m Butt Kicks
5x10m High Knees 5x10m High Knees 5x10m High Knees
3x30m accelerations to 70,80,90% 3x30m accelerations to 70,80,90% 3x30m accelerations to 70,80,90%

Running WOD: Max Speed


Running WOD: 30s Running WOD: Hill Sprints
Every 2 min on the min for 20 min run
6 x 30 sec on / 4 min off at max speed 10x10 sec on 2 min off
15 sec as fast as possible

Cool Down: Easy jog 5 min, then stretch Cool Down: Easy jog 5 min, then stretch Cool Down: Easy jog 5 min, then stretch
Week 8 Deload: 9 Week Sprint Program for Athletes
Monday Wednesday Friday

Warm Up: 5 min easy jogging Warm Up: 5 min easy jogging Warm Up: 5 min easy jogging
5x10m Butt Kicks 5x10m Butt Kicks 5x10m Butt Kicks
5x10m High Knees 5x10m High Knees 5x10m High Knees
3x30m accelerations to 70,80,90% 3x30m accelerations to 70,80,90% 3x30m accelerations to 70,80,90%

Running WOD: Max Speed


Running WOD: 30s Running WOD: Hill Sprints
Every 2 min on the min for 16 min run
4 x 30 sec on / 4 min off at max speed 6x10 sec on 2 min off
15 sec as fast as possible

Cool Down: Easy jog 5 min, then stretch Cool Down: Easy jog 5 min, then stretch Cool Down: Easy jog 5 min, then stretch
Week 9 Test: 9 Week Sprint Program for Athletes
Monday Wednesday Friday

Warm Up: 5 min easy jogging Warm Up: 5 min easy jogging Warm Up: 5 min easy jogging
5x10m Butt Kicks 5x10m Butt Kicks 5x10m Butt Kicks
5x10m High Knees 5x10m High Knees 5x10m High Knees
3x30m accelerations to 70,80,90% 3x30m accelerations to 70,80,90% 3x30m accelerations to 70,80,90%

Run 1 mile for time Rest Run 200m for Time

Cool Down: Easy jog 5 min, then stretch Cool Down: Easy jog 5 min, then stretch Cool Down: Easy jog 5 min, then stretch

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