TRAINING THE
AVERAGE SPRINTER
100m/200m/400m
NATASHA KAISER-BROWN
Drake University
Weekly Format:
Each week must contain the following types of workouts listed below. You
can start with any day as long as the sequence remains the same.
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Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Technique/Core/Speed
Speed Endurance
Active Rest
Speed/Technique/Core/Speed
OFF/No Activity
Speed Endurance
Active Rest
Active Rest:
Easy full range stretching
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WO A
WO B
WO C
WO D
• WO C
Full Pilates session 30-60 min
20-30 min easy running/4x50m AC, stretch
2x10x 1 min jumping rope/stretch
6x Progressions (AKA squares) Stride
50m@ 55%, Run 50m@ 75%, Sprint 50m
@ 95%, walk 50m, repeat.
Any Type of Cross Training for 30
min/stretch (2-3 machines) AB Circuit
Speed Endurance: Full W-U
• WO A
• WO B
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• WO C
• WO D
• WO E
• WO F
• WO G
6x150m @ W 19-23 M 16-20, 3-4 min rest b/w each
1x Mile @W 6:30-45 M 5:30-45/7 min
stretch/2x3x100m W-13-15
M-11-13, wbr, fr b/w sets
2x10x 1 min jumping rope/30 sec rest /Ab
Circuit/Stretch
6x200m @ W 29-34 M 25-30, 2.5 min rb/w
4x300m @ W 48-51 M 39-48, 3 min r
2x10x 40m or 8x50m @ 95% 50 sec rest includes the
run/5 mrb sets
2x4x100m @ W 14-16 M 11-13/100m wbr or 2 min
r, 4 min b/w sets
Technique/Core/Speed/Stability:
Full W-U
• WO A
3x30m Starts: Tall Fall, “3” Point, and Push-Up /2x
Body Circuit 45 sec r
• WO B
Hurdle Drills I/Body Circuit (5 exercises x 5, 10, 15,
20, 15, 10) 6x Chalk Run
• WO C
2x Physio Ball Circuit/2x5x50m @ 95%, 1min
r/7min b/w sets
• WO D
2x Ab Circuit, 3x4x30m @ 95% FR
• WO E
Hurdle Drills I/ Jump Circuit 8 exercises 30 sec/.6x
Chalk Runs
*Continuous warm-up:
• Proprioceptor Work (barefoot, knee up, arm
crossed, eyes closed-30 sec hold)
• Jogging
• 50-100 Crunches (variety)
• Dyn. Flex.
• Sprint Drills
• Striders
• Sprints
Strength Training
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Squats (low weight-high reps)
Single leg squats (low weight low reps)
Hang Cleans (total body lift)
Box step-ups
End weights with ab circuit
Physio Ball work (abs, feet on ball-hip raises, feet
on the ball push-ups or planks, 5lb plate, held
with both hands above head, rotate)