TRAINING MATRIX (100m, 200m)

Training Days: Monday–Saturday

Sunday: Complete Rest
Week Monday Tuesday Wednesday Thursday Friday Saturday
Week Warm-up: 800m Warm-up. Warm-up. Main: Warm-up. Warm-up. Block starts
1 jog, dynamic Main: 6×150m Flying sprints Main: Hill Main: (12 reps),
stretching, sprint tempo (70%), 6×60m (20m sprint 8×40m. 4×200m 3×120m
drills (A-skips, B- walk 150m build-up + 40m Walk down (85%), 5- race pace,
skips, high knees, recovery. sprint), reaction recovery. min relay baton
butt kicks). 4×100m relaxed starts (10 reps). Strength: recovery. exchange,
Main: 8×30m strides. Core: Plyometrics: Walking lunges Finish with flexibility
accelerations Mountain Box jumps 3×10, 3×20, Single- 4×80m session.
(90%), 4×60m climbers 3×30 Bounding leg squat relaxed
sprints (95%), sec, Bicycle 3×30m. 3×10, Calf stride.
5×20m falling starts. crunches 3×20. raises 3×25.
Conditioning:
Push-ups 3×15,
Squats 3×20, Plank
3×45 sec. Cool-
down

Week 10×30m starts, 8×150m tempo, Flying 30s (8 Hill sprint 5×200m 150m time
2 6×80m sprint, plank stair running (10 reps), bounding, 10×40m, jump speed trial, starts,
circuit flights ×2) skipping drills squats 3×15 endurance stretching

Week 8×40m acceleration, 6×200m tempo 5×100m sprint Box jumps, 3×300m 100m &
3 5×80m sprint (95%), reaction single-leg race pace 200m trial
drills hops, lateral (400m race
bounds athletes) /
6×150m
(100/200m)
Week 6×30m starts, 4×150m tempo 4×60m sprint Light 2×200m Competition
4 mobility plyometrics race pace simulation

Bodyweight Strength Program Daily Warm-up (15–20 minutes)

Perform 2–3 times per week after the running session. 800 m–1 km easy jog
Exercise Sets Repetitions Dynamic stretching (leg swings, arm circles,
Push-ups 3 15–20 hip rotations)
Squats 3 20 Sprint drills: A-skips, B-skips, high knees, butt
Walking Lunges 3 20 each leg kicks, carioca
Jump Squats 3 12 4 × 60 m strides
Step-ups 3 15 each leg
(bench/stairs)
Single-leg Calf Raises 3 20 each leg Daily Cool-down (10–15 minutes)
Plank 3 45–60 sec 800 m easy jog or walk
Side Plank 3 30 sec each side Static stretching (hamstrings, quadriceps,
Superman Hold 3 20 sec calves, glutes, hip flexors, lower back)
Mountain Climbers 3 30 sec Hydrate and perform light mobility exercises.
 TRAINING MATRIX (400m–800m)
Week Monday Tuesday Wednesday Thursday Friday Saturday
Week Warm-up. Easy Run 6×400m @ race Recovery Run 4 Tempo Run 4 8×200m @ Long Run
1 5 km. Strides pace, 2-minute km. Mobility and km. Hill Bounds fast pace. 8 km.
4×100m. Core recovery. Cool- stretching. 6×80m. Walking Rest 90 sec.
Circuit: Push-ups, down jog. Lunges 3×20.
Sit-ups, Planks (3
rounds).
Week Easy Run 6 km + 8×400m Recovery Run 5 Hill Repeats 10×200m Long Run
2 strides intervals km 8×150m fast 9 km
Week Easy Run 6 km 5×600m Recovery Run Tempo Run 5 km 4×400m Long Run
3 intervals race pace 10 km
Week Easy Run 5 km 4×400m Recovery Run 6×200m relaxed 600m time Long Run
4 intervals trial 8 km

Bodyweight Strength Program

Perform 2–3 times per week after the running session.
Exercise Sets Repetitions
Push-ups 3 15–20
Squats 3 20
Walking Lunges 3 20 each leg
Jump Squats 3 12
Step-ups 3 15 each leg
(bench/stairs)
Single-leg Calf Raises 3 20 each leg
Plank 3 45–60 sec
Side Plank 3 30 sec each side
Superman Hold 3 20 sec
Mountain Climbers 3 30 sec

Daily Warm-up (15–20 minutes)

 800 m–1 km easy jog
 Dynamic stretching (leg swings, arm circles, hip rotations)
 Sprint drills: A-skips, B-skips, high knees, butt kicks, carioca
 4 × 60 m strides

Daily Cool-down (10–15 minutes)

 800 m easy jog or walk
 Static stretching (hamstrings, quadriceps, calves, glutes, hip flexors, lower back)
 Hydrate and perform light mobility exercises.
 TRAINING MATRIX (1500m, 3000m, 5000m)
Week Monday Tuesday Wednesday Thursday Friday Saturday
Week Warm-up. Easy Run 6 km. 6×400m Recovery Tempo Run 5 Easy Run 6 Long Run
1 Strides 4×100m. intervals @ Run 5 km. km. Finish with km + 10 km.
Bodyweight Circuit (Squats, 5K pace. 6×100m strides. mobility.
Lunges, Push-ups, Planks).
Week Easy Run 7 km 8×400m Recovery Tempo Run 6 Easy Run 7 Long Run
2 intervals Run km km 11 km
Week Easy Run 8 km 5×800m Recovery Hill Repeats Easy Run 7 Long Run
3 intervals Run (8×200m) km 12 km
Week Easy Run 6 km 4×400m Recovery Tempo Run 5 Easy Run 5 Long Run
4 intervals Run km km 9 km

Bodyweight Strength Program

Perform 2–3 times per week after the running session.
Exercise Sets Repetitions
Push-ups 3 15–20
Squats 3 20
Walking Lunges 3 20 each leg
Jump Squats 3 12
Step-ups 3 15 each leg
(bench/stairs)
Single-leg Calf Raises 3 20 each leg
Plank 3 45–60 sec
Side Plank 3 30 sec each side
Superman Hold 3 20 sec
Mountain Climbers 3 30 sec

Daily Warm-up (15–20 minutes)

 800 m–1 km easy jog
 Dynamic stretching (leg swings, arm circles, hip rotations)
 Sprint drills: A-skips, B-skips, high knees, butt kicks, carioca
 4 × 60 m strides

Daily Cool-down (10–15 minutes)

 800 m easy jog or walk
 Static stretching (hamstrings, quadriceps, calves, glutes, hip flexors, lower back)
 Hydrate and perform light mobility exercises.
 Training Matrix (Long Jump and Triple Jump)
Level: High School Athletes
Duration: 4 Weeks (6 Training Days/Week)
Equipment: Measuring tape, cones, boxes/benches, jump pit, stairs
Objectives:
 Improve approach speed and consistency.
 Develop explosive leg power.
 Enhance takeoff technique.
 Improve landing mechanics.
 Increase coordination, balance, and flexibility.

Week 1 – Fundamentals
Day Training Activities
Monday Warm-up: 800m jog, dynamic stretching, A-skips, B-skips, high knees, butt kicks.
Approach Runs: 8 × 30m run-ups focusing on rhythm and accuracy. Takeoff Drill: 8 × penultimate
step drill.
Strength: Squats (3×20), Walking Lunges (3×15/leg), Push-ups (3×15), Plank (3×45 sec).
Cool-down
Tuesday Sprint: 6 × 60m (90%).
Bounding: Single-leg bounds (3×20m each leg), Double-leg bounds (3×20m).
Sand Pit Landing: 10 landing drills emphasizing heels together and forward body lean.
Wednesda Technique Day: 10 approach runs with check marks.
y Long Jump: 8 short-approach jumps (6–8 strides).
Triple Jump: Hop-Step drill (6 reps), Step-Jump drill (6 reps). Stretching and mobility.
Thursday Plyometrics:
Box jumps (3×10), Tuck jumps (3×10), Lateral hops (3×15), Standing long jumps (5 reps).
Core: Russian twists (3×20), Side planks (3×30 sec).
Friday Speed: Flying 30s (6 reps).
Approach: 6 full run-ups.
Long Jump: 6 full jumps focusing on takeoff.
Triple Jump: 4 complete phase jumps (70% effort).
Saturday Competition Simulation: Long Jump (6 attempts). Triple Jump (4 attempts). Record best mark. Light
stretching afterward.

Week 2 – Power Development

Day Training Activities
Monday 10 × 30m acceleration sprints. Penultimate step drill (10 reps). Jump squats (3×15). Walking lunges
(3×20).
Tuesday Bounding series: Single-leg bounds, Alternate-leg bounds, Double-leg bounds (4×25m each).
Standing triple jump (6 reps).
Wednesda Long Jump: 8 approach jumps. Triple Jump: Hop-Hop-Jump drill (6 reps). Landing practice (10 reps).
y
Thursday Stair running (10 flights × 2). Box jumps (4×8). Calf raises (3×25). Plank circuit.
Friday Flying 40m (6 reps). Full approach runs (8 reps). Long Jump (6 full jumps). Triple Jump (5 full jumps).
Saturday Time Trial: 40m sprint × 4. Competition simulation with official measurements.
 Week 3 – Event-Specific Training
Day Training Activities
Monday 6 × 40m accelerations. Takeoff drills (10 reps). Bodyweight circuit (Squats, Push-ups, Lunges,
Planks).
Tuesday Triple Jump phase drill: Hop-Step-Jump (8 reps). Bounding (4×30m). Sand landing practice.
Wednesda Long Jump: 8 competition-style jumps. Triple Jump: 6 full jumps (80–90%).
y
Thursday Plyometrics: Depth jumps (3×8), Tuck jumps (3×10), Single-leg hops (3×15 each). Core workout.
Friday Flying 30m (8 reps). Full approach consistency drill (10 reps). Takeoff accuracy drill.
Saturday Mock Competition: Long Jump (6 attempts), Triple Jump (6 attempts). Video analysis if available.

Week 4 – Taper and Competition

Day Training Activities
Monday Warm-up. 6 × 30m accelerations. 6 approach runs. Light strength exercises.
Tuesday 4 × 60m sprint. Long Jump (4 jumps). Triple Jump (4 jumps). Focus on technique.
Wednesda Recovery Run (2 km). Mobility. Flexibility. Core exercises.
y
Thursday Approach rhythm (6 reps). Standing long jump (5 reps). Bounding (2×20m).
Friday Pre-competition session: 4 starts, 2 Long Jumps, 2 Triple Jumps. Stretching.
Saturday Competition Day or Performance Test – 6 official attempts for Long Jump and Triple Jump.

Bodyweight Strength Program (2–3 Times per Week)

Exercise Sets Repetitions
Bodyweight Squats 3 20
Walking Lunges 3 15 each leg
Jump Squats 3 12
Bulgarian Split Squats (using a bench or 3 10 each leg
step)
Step-ups (bench or stairs) 3 15 each leg
Single-leg Calf Raises 3 20 each leg
Push-ups 3 15
Plank 3 45–60 sec
Side Plank 3 30 sec each side
Superman Holds 3 20 sec

Daily Warm-up (15–20 minutes)

 800m easy jog
 Dynamic stretching
 Leg swings (front/back and side-to-side)
 A-skips, B-skips
 High knees
 Butt kicks
 Carioca
 Straight-leg bounds
 4 × 60m strides

Daily Cool-down (10–15 minutes)

 800m easy jog or walk
 Static stretching (hamstrings, quadriceps, calves, hip flexors, glutes, lower back)
 Deep breathing and mobility exercises
 TRAINING MATRIX (110 m HURDLES)

Week/Day Specific Activities

Warm-up: 800 m jog

Dynamic stretching: A-skips (2×20 m), B-skips (2×20 m), high knees (2×20 m), butt kicks (2×20 m).
Week 1 - Technique: Wall lead-leg drill (3×10 each leg), wall trail-leg drill (3×10 each leg), walking lead-leg drill
Monday (4×20 m), trail-leg walkover simulation (4×20 m). Sprint: 6×30 m block/3-point starts (95%), rest 2 min.
Strength: Squats (3×15), walking lunges (3×12), push-ups (3×15), plank (3×45 sec).
Cool-down: 400 m walk and static stretching.

Warm-up: Ankling (2×20 m), straight-leg bounds (2×20 m), wicket/marker sprint (6 reps over 20 m),
Tuesday
fast-leg drill (3×20 sec), 8×40 m acceleration, single-leg hops (3×15 each), side planks, stretching.

Warm-up:
Wednesday Sprint mechanics. Flying 20 m (6 reps), reaction starts (8 reps), lead-leg snap-down drill (4×10), trail-
leg recovery drill (4×10), mountain climbers (3×30 sec), glute bridges (3×20).

Recovery jog (20 min), mobility routine, hurdle mobility simulation, hip flexibility, foam rolling (optional),
Thursday
breathing exercises.

Warm-up: Sprint-hurdle rhythm using ground markers (8 repetitions), 5×60 m sprint (90%), bounding
Friday
(3×30 m), squat jumps (3×10), calf raises (3×20), stretching.

Warm-up: Sprint relay starts (8×20 m), flying 30 m (6 reps), medicine-ball substitute: explosive arm
Saturday
swings, core circuit (plank, side plank, bicycle crunch, superman), cool-down.

Week/Day Specific Activities

Week 2 - Sprint drills, lead-leg quick snap (4×12), trail-leg recovery (4×12), rhythm running between 5 markers
Monday (8 reps), 5×80 m sprint (90%), bodyweight strength circuit.

Tuesday Acceleration ladder: 20-30-40-50 m ×2 sets. Bounding, fast feet drill, lateral hops, plank variations.

Flying 30s (8 reps), starts (6 reps), reaction drills using whistle/clap, mountain climbers, glute bridge
Wednesday
march.

Thursday Recovery jog (25 min), dynamic stretching, mobility circuit, balance drills, hip strengthening.

Sprint endurance: 4×120 m (85%), hurdle rhythm using chalk marks, jump squats (3×12), calf raises,
Friday
push-ups.

Saturday Simulated hurdle race over ground markers (5 reps), sprint mechanics review, flexibility session.

Week/Day Specific Activities

Week 3 - Monday 6×60 m sprints (95%), lead/trail leg speed drills, explosive starts, strength circuit.

Tuesday Plyometric session: tuck jumps, bounding, alternate-leg hops, sprint acceleration, core work.

Wednesday Flying 40 m (5 reps), reaction starts, marker rhythm runs (8 reps), stretching.

Thursday Active recovery, mobility, yoga-based flexibility.

 Week/Day Specific Activities

Friday 5×100 m sprint, hurdle rhythm simulation, jump lunges, planks.

Saturday Practice race over markers, sprint relay exchanges, cool-down.

Week/Day Specific Activities

Week 4 - Monday Explosive starts (6 reps), flying 20 m (5 reps), lead/trail review, stretching.

Tuesday 4×80 m sprint, rhythm runs, core stability.

Wednesday Time trial: 80–110 m, technique evaluation, flexibility.

Thursday Recovery jog and mobility.

Friday Light sprint drills, reaction starts, stretching.

Saturday Simulated competition and assessment.

 TRAINING MATRIX (400 m HURDLES)

Week/Day Specific Activities

Week 1 - Warm-up. Sprint drills. Rhythm runs over 6 markers (8 reps), 5×150 m (75%), walking recovery (4
Monday min), bodyweight strength circuit, cool-down.

Tuesday 4×200 m tempo, stride-count practice between markers, single-leg balance, core exercises.

Wednesday 3×250 m tempo (75%), acceleration drills, hip mobility, glute strengthening.

Thursday 25-minute recovery run, stretching, mobility circuit.

Friday 6×120 m race rhythm, hurdle spacing simulation using cones/chalk, push-ups, squats, planks.

Saturday Easy 30-minute run, sprint mechanics, flexibility.

Week/Day Specific Activities

Week 2 - Monday 5×200 m (80%), rhythm drills between markers, lunges, planks.

Tuesday 3×300 m tempo (75%), acceleration drills, calf raises.

Wednesday 8×100 m stride runs (70%), hurdle rhythm simulation, glute bridges.

Thursday Recovery run (25 min), stretching, mobility.

Friday 5×150 m race pace (85%), bodyweight circuit.

Saturday Rhythm endurance: alternating 200 m fast / 200 m easy ×3.

Week/Day Specific Activities

Week 3 - Monday 4×300 m (80%), stride pattern maintenance, strength circuit.

Tuesday 6×200 m (85%), bounding, single-leg hops.

Wednesday 3×350 m tempo, hip mobility, core training.

Thursday Recovery jog and stretching.

Friday 8×120 m race rhythm, hurdle simulation using markers.

Saturday Continuous tempo run (20 min), flexibility.

Week/Day Specific Activities

Week 4 - Monday 3×200 m at race pace, rhythm review.

Tuesday 4×150 m relaxed fast, mobility.

Wednesday 300 m time trial followed by 2×120 m relaxed.

Thursday Recovery jog, stretching.

 Week/Day Specific Activities

Friday Stride-pattern rehearsal, starts, flexibility.

Saturday 400 m Hurdles Simulation using hurdle marks/chalk, race analysis, cool-down.

Daily Dynamic Warm-up (15–20 minutes)

 800 m easy jog

 Arm circles (20 forward/20 backward)
 Leg swings (20 each leg)
 Walking lunges ×20
 High knees ×20 m
 Butt kicks ×20 m
 Carioca ×20 m
 A-skips ×20 m
 B-skips ×20 m
 Straight-leg bounds ×20 m
 3×50 m progressive stride

Daily Cool-down (10–15 minutes)

 400–800 m easy jog/walk

 Hamstring stretch (30 sec ×2)
 Quadriceps stretch (30 sec ×2)
 Calf stretch (30 sec ×2)
 Hip flexor stretch (30 sec ×2)
 Butterfly stretch (30 sec ×2)
 Glute stretch (30 sec ×2)
 Lower back stretch (30 sec ×2)

Training Focus

 110 m Hurdles: Explosive starts, lead-leg and trail-leg mechanics, three-step rhythm, maximal sprint speed,
and hurdle efficiency.
 400 m Hurdles: Speed endurance, consistent stride pattern between hurdles, aerobic capacity, rhythm
under fatigue, and race pacing.