Sprint Training - Beginner
Program Overview
Welcome to the Beginner Sprint Training program. Each week contains your complete workout sessions. Click any week to expand it.
Tip: Complete each session before moving to the next. Quality over quantity.
Week 1 - Movement Fundamentals
Focus: Proper running posture, arm drive, foot strike
Day 1: Warm-up: 10 min easy jog + dynamic stretches. Drills: A-skips 3x30m, B-skips 3x30m, high knees 3x30m. Cool-down: 5 min walk + static stretches.
Day 2: Warm-up: 10 min jog + mobility. Strides: 6x60m at 60% effort with full recovery walk back. Focus on tall posture. Cool-down: 5 min walk.
Day 3: Warm-up: 10 min. Tempo run: 4x200m at 70% effort, 90 sec rest between. Drills: Ankling 3x20m. Cool-down: 10 min walk + stretch.
Week 2 - Acceleration Basics
Focus: Starting position, first 10-meter drive phase
Day 1: Warm-up: 10 min + drills. Standing starts: 8x20m from standing position, focus on forward lean and driving knees. Walk back recovery.
Day 2: Warm-up: 10 min + dynamic stretches. Strides: 6x80m at 65% effort, focus on smooth acceleration and deceleration.
Day 3: Warm-up: 10 min. Hill sprints (gentle slope): 6x30m at 70% effort. Walk down recovery. Focus on powerful arm drive.
Week 3 - Speed Development
Focus: Increasing stride rate, turnover speed
Day 1: Warm-up: 10 min + A-skips, B-skips. Fast feet drill: 4x10 sec. Sprints: 6x40m at 75% effort, full recovery.
Day 2: Warm-up: 10 min. Tempo: 3x300m at 70% with 2 min rest. Focus on maintaining form when tired.
Day 3: Warm-up: 10 min + drills. Flying sprints: 5x30m (20m build-up + 30m sprint zone) at 80%. Walk back recovery.
Week 4 - Recovery and Technique
Focus: De-load week, refine form
Day 1: Warm-up: 10 min. Light drills: A-skips, B-skips, carioca 2x30m each. Easy strides: 4x60m at 60%. Extended stretch: 15 min.
Day 2: Warm-up: 10 min easy jog. Tempo: 3x200m at 65% with 2 min rest. Focus purely on technique.
Day 3: Active recovery: 20 min easy jog or walk. Full body mobility routine: 15 min. Foam roll if available.
Week 5 - Power Introduction
Focus: Ground contact, explosive starts
Day 1: Warm-up + drills. Bounding: 4x30m. Standing broad jumps: 3x5 reps. Sprints: 6x30m at 80%. Full recovery.
Day 2: Warm-up: 10 min. Speed endurance: 4x150m at 75%, 3 min rest. Focus on holding form through the finish.
Day 3: Warm-up + drills. Block starts or 3-point starts: 8x20m. Walk back recovery. Focus on explosive first step.
Week 6 - Speed Endurance
Focus: Maintaining top speed longer
Day 1: Warm-up + full drill set. Sprints: 5x60m at 85% with full recovery (3-4 min). Focus on driving through 60m.
Day 2: Warm-up: 10 min. Speed endurance: 3x200m at 80%, 4 min rest. Challenging but controlled.
Day 3: Warm-up + drills. Flying 40s: 4x40m (20m build + 40m max effort). Full recovery 4+ min.
Week 7 - Peak Speed
Focus: Near-max effort sprints, race simulation
Day 1: Warm-up: 15 min + full drill set. Race-pace sprints: 4x60m at 90% effort, 5 min recovery.
Day 2: Warm-up: 10 min. Broken 200: 2x(100m + 100m) at 85%, 30 sec between 100s, 5 min between sets.
Day 3: Warm-up + drills. Time trial: 1x100m all-out. Record your time! Then 3x40m easy strides.
Week 8 - Consolidation and Testing
Focus: Final assessment, celebrate progress
Day 1: Warm-up: 15 min + full drill set. Tune-up sprints: 4x40m at 85%, full recovery.
Day 2: Light active recovery: 15 min easy jog, 10 min stretching, visualize your test day effort.
Day 3: FINAL TEST DAY. Full warm-up: 20 min. Time trial: 60m sprint + 100m sprint. Record both times and compare to Week 1. Celebrate your gains!