1.
SPRINTERS (100m / 200m / 400m)
Pure violence for legs and lungs.
DAY 1 – Max Velocity
10–12 min warm-up
A-skips, B-skips, dribbles (4 rounds)
10×20m acceleration
6×30m fly runs (full rest, max speed)
3×80m at 95%
Core: 3×1min hollow rock
DAY 2 – Olympic Speed Endurance
2×300m at 90% (6–8 min rest)
3×150m at 95%
4×60m relaxed strides
Lower body finisher
40 jump squats
20 lunge jumps
30 calf raise
DAY 3 – Plyometric Power
5× broad jumps
5×10 bounds
5×12 single-leg hops
6×20m hill simulation (high-knee drive)
Mobility 15 min
DAY 4 – Race Modeling
3×30m block imitations
3×60m max effort
1×150m race simulation
2×120m float–fast–float technique
DAY 5 – Active Recovery
25 min jog
Full-body mobility 20 min
4×80m stride
DAY 6 – Aerobic + Strength
20 min easy run
Strength circuit (3 rounds)
40 squats
20 burpees
20 side-to-side hops
2 min plank
2. MIDDLE-DISTANCE (800m / 1500m)
DAY 1 – Lactate Threshold
25 min tempo
4×300m at 90%
10 min stretch
DAY 2 – VO2 Max
6×600m fast (2–3 min rest)
Core: 3×45s
DAY 3 – Strength Endurance (Brutal)
4 rounds, no rest between exercises:
50 air squats
25 lunges each leg
20 burpees
15 jump squats
1 min plank
(Rest 2 min between rounds)
DAY 4 – Speed + Race Pace
6×150m fast
2×800m at Olympic goal pace
6×100m relaxed stride
DAY 5 – Long Run
60–75 minutes continuous
4×80m strides
DAY 6 – Recovery
Jog 30 min
Mobility 20 min
3. LONG DISTANCE (3K / 5K / 10K)
DAY 1 – Long Run
70–90 min
4×120m strides
DAY 2 – Hard Intervals
5×1K fast (90–120 sec rest)
3×400m finishers
DAY 3 – Strength + Tempo
20–25 min tempo
3 rounds:
40 squats
30 lunges
20 burpees
20 calf raises
1 min plank
DAY 4 – VO2 Max
6×800m (90 sec rest)
10 min cool down
DAY 5 – Aerobic Run
40–60 min easy
Stretch 15 min
DAY 6 – Fartlek
45 min total
2 min fast / 1 min jog × 10–12 cycle
4. HURDLES (100H / 110H)
DAY 1 – Hurdle Rhythm Speed
20 min warm-up
4 rounds technique drills
10×20m lead-leg + trail-leg rapid exchange
6×50m hurdle rhythm (no hurdles)
4×80m sprint
DAY 2 – Plyo
4×20m bounding
4×15 single-leg hops
4×12 split jumps
3×60m fast
DAY 3 – Speed Endurance
3×120m at 90%
2×200m tempo
Core 10 min
DAY 4 – Pure Speed
8×20m acceleration
4×30m flying sprints
2×80m at 95%
DAY 5 – Recovery
30 min easy run
Mobility 20 min
5. JUMPS (Long / Triple / High Jump)
DAY 1 – Approach Repetition
10×20m approach
6×40m approach
10 min takeoff mechanics
4×60m sprint
DAY 2 – Max Explosive Plyometrics
6× broad jumps
4×15 bounds
4×15 single-leg hops
5× vertical snap jumps
3×80m stride
DAY 3 – Elastic Strength
4 rounds:
20 jump squats
20 lateral hops
20 alternating lunge jumps
15 burpees
Mobility 10 min
DAY 4 – Speed
8×60m
2×120m tempo
Technique 10 min
DAY 5 – Recovery
20 min jog
20 min mobility
6. THROWS (Javelin / Discus / Shotput)
DAY 1 – Rotational Speed + Shadow Throws
4×25 rotational swings
4×20 cross-step run-ups
5×15 full-speed shadow throws
4×40m sprint
DAY 2 – Explosive Strength
3 rounds:
20 explosive push-ups
20 squat jumps
20 rotational burpees
20 lateral bounds
1 min plank
DAY 3 – Technical Simulation
30 min shadow throws
10 min footwork drills
3×60m sprint
3×100m tempo
DAY 4 – Plyometric Power
4×20 bounds
4×15 single-leg hops
4×20 explosive hip snaps
4×50m strides
DAY 5 – Mobility + Aerobic
Shoulders 10 min
Thoracic spine 5 min
Hips 5–8 min
20–30 min easy run