Junior 100m/200m Sprint Training Program

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).

Phase 1… Starting after rest

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
Monday 3x 6 min grass rectangle: 60m x 30m: stride, walk, stride, jog (3 min rest between
sets)
Tuesday 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

Friday 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
Monday 3x 6 min grass rectangle: 60mx 30m
Tuesday a) 4 min easy run on grass
b) circuit training
c) 8 min easy run on grass
Friday a) Sprint drills:
b) 2x 2x 70m

Week 3
Monday 2x 10 min of 400m track laps: 100m each x stride, walk, stride, jog

Tuesday a) 4 min easy run on grass

b) circuit training
c) 8 min easy run on grass

Friday a) Sprint drills

b) 2x 2x 80m: relaxed striding focusing on sound technique, 70-75% effort;[walk
back; 6 min]
 Week 4
Monday 2x 10 min of 400m track laps; 100m each x stride, walk, stride, jog[3 min rest]

Tuesday 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

Friday a) Sprint drills

b) 2x 2x 80m: relaxed striding focusing on sound technique, 70-75% effort;[walk
back; 6 min]

Week 5
Monday 2x 250m, 150m: relaxed pace, focusing on sound technique, c 70% effort [walk back
recovery; 6 min]
Tuesday a) 4 min easy run on grass
b) circuit training
c) 8 min easy run on grass
Friday a) Sprint drills
b) 2x 2x 90m: relaxed striding focusing on sound technique, 70-75% effort;[walk
back; 6 min]

Week 6
Monday 2x 250m, 150m[walk back; 6 min]
Tuesday a) 4 min easy run on grass
b) circuit training
c) 8 min easy run on grass
Friday a) Sprint drills
b) 2x 2x 90m: relaxed striding focusing on sound technique, 70-75% effort;[walk
back; 6 min]

Week 7
Monday 1x 120m, 150m, 180m, 150m, 120m Fast relaxed, 70% effort [walk back]
Tuesday a) 4 min easy run on grass
b) circuit training: 3x 7 – add star jump exercise
c) 6 min easy run on grass
Friday a) Sprint drills
b) 2x 3x 70m: relaxed striding focusing on sound technique, 70-75% efforts[walk
back; 6 min]
 Week 8
Monday 1x 120m, 150m, 180m, 150m, 120mFast relaxed, 70% effort [walk back]: 6min
Tuesday a) 4 min easy run on grass
b) circuit training
c) 6 min easy run on grass

Friday a) Sprint drills

b) 2x 3x 70m

Week 9
Monday 2x 250m, 150m[walk back; 6 min]
Tuesday 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]
Friday a) Sprint drills
b) 2x 3x 80m: relaxed striding focusing on sound technique, 70-75% effort;[walk
back; 6 min]

Week 10
Monday 2x 250m, 150m[walk back; 6 min]
Tuesday a) 6 min easy run on grass
b) circuit training
c) 6-8 relaxed strides on grass x 40-60m
OR 3-4 shallow grass hills x 60-80m [walk back]
Friday a) Sprint drills
b) 2x 3x 80m

Week 11
Monday 1x 120m, 150m, 180m, 150m, 120m[walk back]
Tuesday 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]
Friday a) Sprint drills
b) 2x 3x 90m: relaxed striding focusing on sound technique, 70-75% effort; [walk
back; 6 min]

Week 12
Monday 1x 120m, 150m, 180m, 150m, 120m[walk back]
Tuesday 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]
Friday a) Sprint drills
b) 2x 3x 90m: relaxed striding focusing on sound technique, 70-75% effort; [walk
back; 6 min]
 Week 12
Monday 1x 120m, 150m, 180m, 150m, 120m[walk back]
Tuesday 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]
Friday a) Sprint drills
b) 2x 3x 90m: relaxed striding focusing on sound technique, 70-75% effort; [walk
back; 6 min]

Week 13
Monday 10-12 min relaxed run on grass ( 60-70% effort)
Tuesday 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]
Friday a) Sprint drills
b) 2x 3x 90m: relaxed striding focusing on sound technique, 70-75% effort; [walk
back; 6 min]

Week 14
Monday 10-12 min jog on grass
Tuesday 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
Friday a) Sprint drills
b) 2x 70m, 80m, 90m
Phase 2
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.