Scribd
Upload
11 views1 page

100m 200m Training Program

This document outlines a 100m and 200m sprint training program for 15-year-olds, recommending a weekly structure of four training days focusing on speed, hills and strength, rest, and technique. Each training day includes specific workouts and rest intervals, along with important tips for consistency, recovery, and tracking progress. Athletes are encouraged to test their 60m and 100m times every 6–8 weeks to monitor improvement.

Uploaded by

m4hm445bp6
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
11 views1 page

100m 200m Training Program

This document outlines a 100m and 200m sprint training program for 15-year-olds, recommending a weekly structure of four training days focusing on speed, hills and strength, rest, and technique. Each training day includes specific workouts and rest intervals, along with important tips for consistency, recovery, and tracking progress. Athletes are encouraged to test their 60m and 100m times every 6–8 weeks to monitor improvement.

Uploaded by

m4hm445bp6
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

100m & 200m Sprint Training Program

Self-Training Guide (Age: 15)

Weekly Structure
Train 4 days per week. Always warm up 5–10 minutes first (light jog + dynamic stretches). Cool
down after training.

Day Workout Plan


Day 1 – Pure Speed • 4 × 30m accelerations
• 5 × 60m full sprint
• 2 × 80m fast but controlled (90%)
Rest 3–4 min between sprints
Day 2 – Hills + Strength • 6 × 40m hill sprints
• 3 × 100m strong pace

Strength:
• 3× Squats • 3× Lunges • Plank 3×30–60s
Day 3 – Rest / Recovery • Light walking or easy jog
• Stretching
• No heavy training
Day 4 – Technique + Tempo
• 6 × 20–30m starts
• 3 × 120m (80–85%)
• 2 × 200m rhythm running

Important Tips
• Stay consistent • Do not train through pain • Sleep well • Eat normally healthy • Stay hydrated
Test your 60m and 100m every 6–8 weeks to track improvement.

You might also like