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Sprint Workout

This document outlines a 6-week training plan for 100-200 meter workouts. Each week focuses on interval training with distances ranging from 150 to 400 meters at specific paces. Workouts are generally done in sets of 2-4 repetitions with rest periods of 2 to 5 minutes between sets. Additional training includes lactate threshold work with 4x400 or 800 meters, as well as extended warm-ups, strength and abdominal circuits, and field events. The goal is to increase speed and endurance over time by gradually decreasing rest and increasing distances and intensities each week.

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362 views

Sprint Workout

This document outlines a 6-week training plan for 100-200 meter workouts. Each week focuses on interval training with distances ranging from 150 to 400 meters at specific paces. Workouts are generally done in sets of 2-4 repetitions with rest periods of 2 to 5 minutes between sets. Additional training includes lactate threshold work with 4x400 or 800 meters, as well as extended warm-ups, strength and abdominal circuits, and field events. The goal is to increase speed and endurance over time by gradually decreasing rest and increasing distances and intensities each week.

Uploaded by

Scammons
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as XLS, PDF, TXT or read online on Scribd
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100-200 Meter Workouts

Week 1
MON 2x4x150 23-30 sec (2min/rep; 5 min/set) 4x400 / 800 Lactate Threshold Training
TUE Extended Warm-up; Field Events; Strength Circuit; Ab Circuit 3x3x150(@400 pace)=20 sec (90sec/rep; 5min/set)
WED 2x3x200 30-40 (2min/rep; 5 min/set)
THUR Extended Warm-up; Field Events; Strength Circuit; Ab Circuit
FRI 2x3x250 38-50 (2min/rep; 5 min/set)
Week 2
MON 2x4x200 30-40 (2min/rep; 5 min/set) 4x400 / 800 Lactate Threshold Training
TUE Extended Warm-up; Field Events; Strength Circuit; Ab Circuit 6x300(@800 pace)=44 sec (2min/rep)
WED 2x3x250 38-50 (2min/rep; 5 min/set)
THUR Extended Warm-up; Field Events; Strength Circuit; Ab Circuit
FRI 2x3x300 45-60 (2min/rep; 5 min/set)
Week 3
MON 2x4x250 38-50 (2min/rep; 5 min/set) 4x400 / 800 Lactate Threshold Training
TUE Extended Warm-up; Field Events; Strength Circuit; Ab Circuit 3x4x150(@800 pace)=22 sec (45sec/rep; 5min/set)
WED 2x3x300 45-60 (2min/rep; 5 min/set)
THUR Extended Warm-up; Field Events; Strength Circuit; Ab Circuit
FRI 2x3x400 60-80 (2min/rep; 5 min/set)
Week 4
MON 3x3x40 max (90 sec/rep; 5min/set) 4x400 / 800 Lactate Threshold Training
TUE Extended Warm-up; Field Events; Strength Circuit; Ab Circuit 2x4x150(@800 pace)=22 sec (20sec/rep; 5min/set)
WED 3x3x30 max (5min/rep; 10 min/set)
THUR Extended Warm-up; Field Events; Strength Circuit; Ab Circuit
FRI 3x3x60 max (5min/rep; 10 min/set)
Week 5
MON 3x3x50 max (90 sec/rep; 5min/set) 4x400 / 800 Lactate Threshold Training
TUE Extended Warm-up; Field Events; Strength Circuit; Ab Circuit 3x3x300(@400 pace)=40 sec (90sec/rep; 5min/set)
WED 3x3x40 max (5min/rep; 10 min/set)
THUR Extended Warm-up; Field Events; Strength Circuit; Ab Circuit
FRI 3x3x90 max (5min/rep; 10 min/set)
Week 6
MON 3x3x60 max (90 sec/rep; 5min/set) 4x400 / 800 Lactate Threshold Training
TUE Extended Warm-up; Field Events; Strength Circuit; Ab Circuit 3x3x150(@400 pace)=20 sec (90sec/rep; 5min/set)
WED 3x3x50 max (5min/rep; 10 min/set)
THUR Extended Warm-up; Field Events; Strength Circuit; Ab Circuit
FRI 3x3x120 max (5min/rep; 10 min/set)

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