DISCLAIMER

This sprint training program is provided as a general guideline for educational purposes. It may not be suitable for every individual. Consult a qualified physician or sports healthcare provider before beginning any new exercise program. Participation carries inherent risks including injury, overtraining, or other health complications. Use under the guidance of a certified coach or sport professional for technical exercises. By following this program, you assume full responsibility for any outcomes, and the program provider accepts no liability. Adjustments should be made to fit your specific sport, event, ability, and fitness level.

*KEY NOTE:

To figure out your percentages, divide your best time for that distance from the last time you time trialed or raced the distance and divide by 0.XX percentage to give your goal time for that distance.

Example – 150m @ 80%, (17.00 / .80 = 21.25)

Basic Sprint Warm-Up (25 Minutes)

This dynamic warm-up is designed to gradually increase heart rate, body temperature, and range of motion (ROM), preparing the muscles and nervous system for the explosive effort of sprinting.

Phase	Time (Approx.)	Activity	Description & Key Focus
Phase 1: General Warm-Up	5 minutes	Light Jog or Brisk Walk	Move around the track or a field at an easy pace. The goal is to elevate the heart rate and generate a light sweat.
		Arm Circles & Swings	10 large forward circles, 10 large backward circles, and 10 cross-body hugs to loosen the upper body.
Phase 2: Dynamic Mobility (ROM)	10 minutes	Walking Knee Hugs	Walk 20 meters. Hug one knee to your chest for 1-2 seconds, then step and switch. Focus on opening the hip.
		Walking Quad Pulls	Walk 20 meters. Pull your heel to your glute to stretch the quad, focusing on tall posture.
		Ankle & Calf Bounces	20 meters. Simple, quick bouncing in place, landing on the balls of your feet to wake up the lower leg muscles.
		Walking Lunges	20 meters. Long strides with a controlled drop. Focus on stretching the hip flexors of the back leg.
		High Knee March/Skip	20 meters. Slow, controlled march or skip, bringing the knee up to hip level. Focus on “up” motion, not “forward.”
		Butt Kick Walk/Jog	20 meters. Gently kick your heels back toward your glutes.
Phase 3: Pre-Sprint Drills	10 minutes	A-Skips (3 sets x 20m) If you’re unable to, do high knees	Focus on a powerful knee drive and quick “pawing” action of the foot back under the hip. Walk back for recovery.
		Straight-Leg Bounds/Prime Times (3 sets x 20m)	Keep legs mostly straight, bounding with quick ground contact. Emphasize a quick snap of the foot off the ground. Walk back for recovery.
		“Build-Ups” (3 reps x 60m)	CRUCIAL: Start at an easy jog, gradually accelerate to 70-80% of your maximum speed by the 50m mark, and then gradually decelerate. Walk back for full recovery.

Generic 3-Day Sprint Program

This foundational program is designed for an adult returning to sprinting, prioritizing full recovery between efforts. The goal is building capacity safely over a long training block leading up to the race date.

Day 1: Acceleration Focus (The Start)

This day focuses on generating power and speed from a stationary or near-stationary start (the 0-40m phase).

Exercise	Sets	Distance/Reps	Intensity	Rest	Focus/Notes
Starts	2	20m	90%	3 min walk	Practice a 3-point or standing start. Focus on a low drive for the first 5-10 meters.
Acceleration Sprints	6	40m	90-95%	4-5 min walk	Full recovery is key. The goal is quality power output on every repetition.
Core/Supplemental	3	10 reps	Moderate	60 sec	Plank (hold 30-45 sec), Bird-Dog, Glute Bridges. Focus on hip and core stability.

Day 2: Max Velocity Focus (The Middle)

This day focuses on achieving and maintaining peak speed (the 40-70m phase). Never start a max velocity run from a dead stop. Use a “fly-in” or run-in.

Exercise	Sets	Distance/Reps	Intensity	Rest	Focus/Notes
Run-Ins	2	80m	70%	3 min walk	Gradually accelerate over the first 40m, maintain 70% for the final 40m. Practice running tall.
“Flying Sprints”	4-6	30m Zone	95-100%	6-8 min walk	Use a 20-30m run-in to reach top speed, then sprint the next 30m zone. Focus on quick, relaxed turnover.
Supplemental	3	10 reps	Moderate	60 sec	Single-Leg RDL (Romanian Deadlift), Calf Raises. Focus on hamstring and lower leg strength.

Day 3: Speed Endurance Focus (The Finish)

This day focuses on maintaining speed when fatigued and building the capacity for events like the 200m.

Exercise	Sets	Distance/Reps	Intensity	Rest	Focus/Notes
Tempo Runs	4-6	100m	80%	8-10 min walk	Focus on controlled pace. Less than maximal speed but faster than an easy run. Maintain good form.
Endurance Intervals	2-3	150m	75-80%	10-12 min walk	This builds event-specific tolerance. Do not push for max speed; push for holding form when fatigued.
Supplemental	3	10 reps	Moderate	60 sec	Lateral Lunges, Step-Ups. Focus on hip and glute strength and stability.

Cool-Down and Recovery (10 Minutes)

A proper cool-down is vital for flushing metabolic waste and beginning the recovery process, which is especially important for an older athlete or someone new to sprinting.

Time (Approx.)	Activity	Description & Key Focus
5 minutes	Easy Walk/Light Jog	Walk slowly until your breathing and heart rate return to near-normal levels.
5 minutes	Static Stretching	Hold each stretch for 30 seconds. Do not bounce or push into pain.
	– Standing Hamstring Stretch	Place one heel on the ground, keeping the leg straight. Hinge at the hip until you feel a gentle pull. Switch legs.
	– Quadriceps Stretch	Standing, pull your heel to your glute. Use a wall for balance if needed. Switch legs.
	– Hip Flexor Stretch	Half-kneeling position, gently push your hip forward. Keep your core tight. Switch legs.
	– Calf Stretch (Against Wall)	Place hands on a wall, step back with one leg, keeping the heel down and knee straight to stretch the upper calf. Switch legs.
	– Figure-Four Glute Stretch	Lying on your back, cross one ankle over the opposite knee, and pull the bottom knee toward your chest. Switch legs.