Training Programme for Sprinters

Training Programs

A training program has to be developed to meet the individual needs of the athlete and take into consideration many factors: gender, age, strengths, weaknesses, objectives, training facilities etc.

As all athletes have different needs, a single program suitable for all athletes is not possible.

The following is a basic annual training program, suitable for a young athlete, for the 100 metres, 200 metres, 400 metres and the sprint hurdle events.

* Sprint Program

The following are event specific annual training programs:

* 100 metres

* 200 metres

* 300 metres

* 400 metres

Training Methods

The various forms of training include:

* Speed

* Speed endurance

* Specific endurance - consists of intervals at your goal pace, but not so long as to replicate the entire race

* Special endurance - the aim is to develop the capacity for maintaining maximal or near maximal velocity

* Intensive tempo - runs completed at 75-95% effort with the aim of overloading the lactic energy system

* Extensive tempo - slower version of intensive tempo where we try to avoid the build up of lactic

* Resisted sprints - uphill running, running with a sledge or tyre, running into a headwind

* Assisted sprints - downhill running, running with the wind

Developing the Energy Systems

The following table indicates the types of training exercises that can be used to develop the sprinter's energy systems and can be used to guide you in the preparation of training programs for your athletes.

Energy System | Type of training | Distance | Speed | Recovery | Total distance |

Aerobic | Extensive Tempo | >100m | 60-70% | 30-90 secs | 1400-3000m |

Aerobic | Extensive Tempo | >200m | 70-80% | 30-90 sec | 1400-2000m |

Aerobic & Anaerobic | Intensive Tempo | >80m | 80-90% | 30-120 sec | 800-1800m |

Anaerobic | Speed | 20-80m | 90-95% | 3-5 min | 300-800m |

Alactic | Speed | 20-80m | 95-100% | 3-5 min | 300-500m |

Anaerobic |...