Sports Training Program

TRACK AND FIELD

(Running Events)

Objectives:
1.​ To build a strong foundation of strength and power that develops leg strength together
with core stabilization and enhanced power production delivers better running execution
while minimizing the chance of injuries.
2.​ To improve power, speed endurance, along with running technique enhancement become
achievable when combining high-intensity interval training with tempo runs, plyometrics
and drills for form refinement. Athletes gain enhanced speed and performance from this
sporting combination.
3.​ To prevent injury, it needs appropriate warm-up and cool-down procedures plus regular
stretching and mobility exercises with controlled training loads while monitoring injury
indicators.

Week 1–4: Foundational Phase

Focus: Building strength, endurance, and basic skills.

Day Activity Duration/Intensity

Monday Strength Training (Full Body)
-Squats (3x12-15), Lunges (3x12-15 per leg), Moderate Intensity
Push-ups (3x AMRAP), Bent-over Rows (3x12-15),
Plank (3x 60 sec)

Tuesday Cardio Endurance

 -Easy-paced running, cycling, or elliptical Moderate Intensity
Wednesday Agility and Speed Drills
-Short Sprints (6x 50m with 2 min rest)
-Cone Drills (3x 30 sec) Moderate Intensity
-Ladder Drills (3x 30 sec)

Thursday Agility and Speed Drills

-Light jogging (20 min), Dynamic Stretching (10 30 minutes- Low
min) Intensity
Friday Rest or Recovery Activity
-Complete rest or very light activity like walking. Low Intensity
Saturday Rest or Recovery Activity
-Complete rest or very light activity like walking. Low Intensity
Sunday Rest or Recovery Activity
-Complete rest or very light activity like walking. Low Intensity

Week 5–8: Strength and Power Phase and skill works

Focus: Developing explosive power, strength, and advanced skill work.

Day Activity Duration/Intensity

Monday Speed Strength & Lower Body Power
-Warm-up: 10-15 minutes of dynamic warm-up (leg
swings, high knees, butt kicks, walking lunges,
strides
-Strength training: Back squats 4 sets of 4-6 reps,
Deadlift 4 sets of 4-6 reps, Walking lunges 3 sets of
10 reps per leg, Bulgarian Splits Squats 3 sets of 6-8 Low to moderate
reps per leg
-Power Development Box Jump 4 sets of 4 reps,
Kettlebell Swings 3 sets of 8-10 reps
Sprinting Drills: Hill sprints 4 sets of 20-30 meters,
Bounding 3 sets of 20 meters
Core Work: Planking 3 sets, hold for 30-45 seconds,
Russian Twist 3 sets of 20 reps
Tuesday Speed endurance and Sprint technique
- Warm-up: 10-15 mins dynamic (leg swings, high
knees, lunges, mobility drills, 3x30 meter strides
- Speed Endurance: 150m sprints 3-5 sets at 90-95%
Low to moderate
speed 2-3 minutes, 200m sprint 2-3 sets at 85-90%
speed, 30m fly sprints 4-6 sets
- Sprinting Technique drills: A- skips 3 sets of 20
meters, B skips 3 sets of 20 meters, High knees 3 sets
of 20 meters.
Core: Leg raises 3x12-15, Side planks 3 sets per
side(30-40 seconds

Wednesday Active Recovery & Mobility

-Light aerobic work: Swimming, walking, or cycling
20-30 mins, Foam rolling 10-15 mins Low
-Mobility work: Hip openers 3 sets of 10 per side,
Ankle mobility, 3 sets of 10 reps per leg, dynamic
hamstring stretching 3 sets of 10 reps

Thursday Strength, Power & Sprint-Specific

Plyometrics
-Warm-up: 10-15 mins
-Trap Bar Deadlift: 4x4-6
-Step-ups: 3x8-10 per leg
-Single-Leg Romanian Deadlifts: 3x6-8 per leg
-Hip Thrusts: 3x8-10 High
-Depth Jumps: 4 sets of 3 reps
-Broad Jumps: 4 sets of 3-5 reps
-Resisted Sprints: 4 sets of 20-30 meters
-Flying Sprints: 20m jog 4 sets
-Cable woodchoppers: 3 sets of 12-15 reps per side
-Hanging Leg Raises: 3 sets of 12 reps

Friday Speed Work + Plyometrics

-Warm-up: 10-15 mins
-30m Sprints Repeats: 6-8 sets
-60m Sprints Repeats: 4-5 sets High
-Bounding for Distance: 3 sets of 20-30 meters per
leg
-Single-Leg Hops: 3 sets of 15 meters per leg
-Strides: 4-6 x 60 meters
-Resisted Starts: 4 sets of 10-15 meters
-V-Ups: 3 sets of 15 reps
-Plank to Push-up: 3 sets of 10 reps
Saturday Recovery & Mobility
-Jogging, swimming, or walking: 20-30 minutes Low to moderate
-Foam Rolling and Stretching: 10-15 mins
-Active Stretching: 10-15 mins

Sunday Rest
--Complete rest: Focus on sleep, hydration, and
nutrition to recover fully for the upcoming week.

Week 9–12: Performance Phase

Focus: Refining performance, increasing intensity, and peaking for

competition

Day Activity Duration/Intensity

Monday Warm Up: High
5-10 minutes of light cardio (jogging)
Leg swings (front to back & side to side)
Bodyweight Squats
Arm Circles & Shoulder Rotations:
Lunges with a Twist

Back Squats (or Front Squats)

4-5 sets of 4-6 reps (heavy weight, around 80-90% 1RM)
Bulgarian Split Squats: 3-4 sets of 8-10 reps per leg
Walking Lunges: 3-4 sets of 12-15 steps per leg
Step-ups (Weighted): 3 sets of 10-12 reps per leg

Upper Body Strength Pull-ups or

Lat Pulldowns: 3-4 sets of 6 reps (weighted if
necessary) Overhead Press
(Barbell or Dumbbells)3-4 sets of 6-8 reps
Bent-over Rows (Barbell or Dumbbell)4 sets of 6
reps

Core Strength
Planks (Front & Side) 3-4 sets of 45 seconds Russian
Twists (with weight) 3 sets of 20 reps (10 each side)
 Hanging Leg Raises: 3-4 sets of 12 reps
Ab Rollouts (Wheel or Barbell) 3 sets of 8-10 reps

Plyometrics Box Jumps: 3-4 sets of 4-6 reps

Depth Jumps: 3 sets of 4 reps Bounding:4-5 sets of 20-30
meters

Sprinting Drills for Power

-Hill Sprint:4 sets of 20 meters
-Resisted Sprints(parachute, sleds or bands): 4 sets of 20
meters
-Block Start: 4 sets of 20 meters

Tuesday Warm Up (10-15 minutes) High

Dynamic stretching:
-Legs swing, high knees, butt kicks, hips circles,
walking lunges and arm swings: 2-3 sets of strides at
60-70% max speed to activate your muscles.

High-Intensity Interval Training (HIIT)

-Sprint Intervals: 30 seconds all-out sprints (90-100% max
speed) 8-10 sets -Fartlek Training (Speed Play): Run at
80-90% max effort for 2 minutes, then follow with 1-2 minutes
at a comfortable pace (light jog or walk) repeat for 20/30
minutes adjusting intensity as needed

Endurance Development (Steady-State)

-Tempo Run (Threshold Run): moderate pace (around 70-80%
of max effort) for 15-20 minutes

Core and Mobility Work -Front

plank: 45 seconds (3 sets)
-Side planks (each side): 30 seconds (3 sets) -Russian
Twists (with weight or bodyweight): 3 sets of 20 reps (10 per
side) -Leg Raises or V-ups:
3 sets of 12-15 reps

Cool Down (5-10 minutes) -Light Jog

or Walk: 5-10 minutes of easy jogging or walking to gradually
bring your heart rate down
-Static Stretching: Hold stretches for 30-45 seconds (focus on
hamstrings, quads, calves, hip flexors, and lower back)

Wednesday Warm-Up (10-15 minutes) High

Dynamic Stretching & Mobility: Leg Swings, Arm Circles,
Hip Openers, Walking Lunges, Butt Kicks, Ankle Circles, Calf
Stretches

Activation Drills (to fire up the muscles)

2 sets of Glute Bridges (10 reps)
2 sets of Monster Walks with Resistance Bands (10-15 steps
forward, backward, side-to-side 2 sets of
Ankle Hops (30 seconds)

Agility Drills (for quick direction changes)

-Ladder Drills (1-2 sets of each, 30 seconds per drill)
1-In-Each
2-In-Each
In-and-Out
Icky Shuffle
Lateral 2-In-Each

-Cone Drills (3-5 sets, 15-20 seconds per set) 5-10-5 Drill (Pro
Agility Drill): Place 3 cones in a straight line, 5 yards apart.
Sprint from middle cone to one cone (5 yards), back to the
middle, then to the other cone (5 yards), and back to the
middle.

-T-Drill: Place 4 cones in a “T” shape: 5 yards from middle

cone to each outside cone, 10 yards between top cone and
middle. Sprint to the top
cone, shuffle to left/right cone, shuffle to opposite cone, then
shuffle back to the middle.

-Reactive Cone Drill: Set up cones in a zig-zag or random

pattern. Have
a partner call out which cone to sprint to, and immediately
sprint to it.
4-5 sets of 10-15 seconds per set.

Core and Stability (10-15 minutes)

-Front Planks: 3 sets of 30-45 seconds
-Side Planks: 3 sets per side of 30 seconds -Lunges with
a Twist (holding a medicine ball or weight): 3 sets of 12
reps per side -Superman Holds: 3 sets
of 30 seconds
 Cool Down (5-10 minutes)
-Light Jog or Walk (5 minutes)
-Static Stretching(Focus on hamstrings, quads, calves,
hips, and lower back)
Hold each stretch for 30-45 seconds.

Thursday Active Recovery Low

-light jogging or dynamic stretches

Friday Skill Scrimmages High

-Acceleration Drills: (10-15 meters)
-Flying Sprints: (30-40 meters)
-Form Drills: (A-skips, B-skips, high knees, butt
kicks) 3-4 sets of 20 meters per drill
-Strides: (100 meters at 85-90% max speed)
-Cooldown: 10 minutes

Saturday HIIT and Power High

-Warm-up: 10-15 mins
-Sled Pushes/Pulls (50-60 meters) 4-5 sets
-Bounding: 3-4 sets of 30 meters
-Plyometrics: (Box jumps, squat jumps, depth jumps)
3 sets of 10 reps per exercise.
-Hill Sprints: (20-30meters) 4-6 reps
-Core Work:(Planks, Russian twists, leg raises)3 sets
each for 30-60 seconds.
-Cooldown: 5-10 minutes

Sunday Rest or Recovery Activity Low

-Complete rest: Focus on sleep, hydration, and
nutrition to recover fully for the upcoming week.

Program Notes
1. Warm-Up: Start every session with a dynamic warm-up including light jogging,
high knees, butt kicks, arm circles, and leg swings to prepare your muscles and
increase blood flow.
2. Stretching: Always incorporate both elements of flexibility training, including
warmed-up stretches and cooled-down stretches, for each training session.
3. Cool-Down (5–10 minutes): Before the training is over, it is important to allow
athletes 5 to 10 minutes, if not more, of static stretching, especially on the muscles
most affected by the training.
4. Nutrition and Hydration: Eat balanced meals with enough carbohydrate
sources as the body's energy, proteins for muscle build-up, and necessary fats.
Ensure you are well hydrated all day, especially before, during, and after training
sessions.
5. Rest: Make rest and recovery a priority to enhance performance and minimize
injury.
6. Mind setting: Develop a positive and confident mindset. Regularly visualize
successful races, focusing on your strengths and strategies. Train your mind as you
train your body.