Sprint Training - Intermediate

PROGRAM OVERVIEW

The Sprint Training Intermediate program is designed for athletes who have developed proper running mechanics and consistent training habits. This 8-week program builds on foundational speed work by introducing block starts, speed endurance, and race-specific preparation.

Train 3 days per week with at least one full rest day between sprint sessions. Warm up thoroughly before each session with dynamic drills and 4-6 build-up sprints.

Week 1 — Building the Foundation

Focus: Establish rhythm and refine block start technique

Day 1: Block starts and short accelerations. 6x80m from blocks (build to 95% effort). 3 min rest. Follow with 4x150m at 85%, 2 min rest.

Day 2: Tempo and special endurance. 3x300m at 75%, 3 min rest. Then 6x60m fly-ins, 90 sec rest.

Day 3: Contrast training. 5x(50m explosive start + 100m at 90%), 3 min rest between pairs.

Week 2 — Block Work Mastery

Focus: Explosive starts and drive phase mechanics

Day 1: Drive phase emphasis. 8x60m from blocks at 95%, 3 min rest. Focus on complete extension and knee drive.

Day 2: Aerobic base. 2x400m at 70%, 4 min rest. Then 6x80m accelerations, 90 sec rest.

Day 3: Mixed distance. 3x150m at 85%, 3 min rest. 4x80m at 92%, 2 min rest.

Week 3 — Speed Endurance Introduction

Focus: Maintaining velocity over extended efforts

Day 1: Speed endurance primary. 5x150m at 88%, 3 min rest.

Day 2: Block starts with recovery. 6x70m from blocks at 96%, 3 min rest. 3x100m at 75%, 2 min rest.

Day 3: Short-to-long progressions. 4x(60m+100m) continuous pairs, 1 min between, 4 min between pairs.

Week 4 — Deload and Consolidation

Focus: Recovery and skill refinement at reduced volume

Day 1: Technical work. 4x80m from blocks at 90%, 3 min rest.

Day 2: Easy aerobic. 3x200m at 65%, 4 min rest.

Day 3: Rhythm session. 8x50m accelerations, 90 sec rest. Smooth acceleration and posture.

Week 5 — Race-Specific Intensity

Focus: High-intensity competition preparation

Day 1: Competition pace. 6x100m at 95% (near race pace), 3 min rest.

Day 2: Special endurance. 3x200m at 90%, 4 min rest. Then 4x50m at 92%, 90 sec rest.

Day 3: Block starts + 150m. 5x(start drill + 150m at 88%), 4 min rest.

Week 6 — Volume and Intensity Balance

Focus: Sustain peak power over higher volume

Day 1: Longer speed endurance. 4x200m at 88%, 4 min rest.

Day 2: Short reps at high intensity. 10x60m at 94%, 2 min rest.

Day 3: Mixed session. 4x80m from blocks at 96%, 3 min rest. 3x100m at 85%, 2 min rest.

Week 7 — Final Peak Building

Focus: Approach competition-ready fitness

Day 1: High-quality 200m work. 5x200m at 92%, 4 min rest.

Day 2: Competition simulation. 3x100m at 96% (race pace), 4 min rest.

Day 3: Speed maintenance. 6x60m from blocks at 95%, 2 min rest. 4x100m at 80%, 2 min rest.

Week 8 — Competition Taper

Focus: Maintain sharpness while reducing fatigue

Day 1: Block work. 4x70m from blocks at 93%, 3 min rest.

Day 2: Light speed work. 4x100m at 75%, 2 min rest. Focus on form and relaxation.

Day 3: Pre-competition activation. 3x60m at 85%, 2 min rest. 2x100m at 90%, 3 min rest.