The sprint weekly plan is for people who want to get better at short distances for example 100, 200 and 400 meters. For this you should be able to easy gaining muscles and moving on to medium. To help with this you should be moving around at break in school doing some kind of sports and sprinting as much as you can. Click here to go to our videos on the Sprint Weekly Plan.

For this plan there should be about 30 sec between each set. Try to sprint as much as you can during break and at other times. If you have training for any club then you can skip the evening and outdoor workouts, and if you have a competition on Saturday or Sunday then you can skip that days workouts.

Monday

  • Block 1:

    • Plank 2 x 45 sec

    • Wall sit 2 x 1 min

    • 2 x 20 Crunch with knee lift

    • 15 jump over ball sideways

    • Push sit up 2 x 20

    • 15 jump over ball sideways

    • 20 x 5 m sprint

  • Outdoor:

    • 400 m warm up with stretches

      • Criss cross jog 50 m each

      • Both arms forwards 50 m

      • Both arms backwards 50 m

      • Jump 10 m

      • Lunges 10 m

      • Mario jump 30 m

      • Legs up forward 30 m

      • Legs up behind 30 m

      • Sprint 40 m

    • 5 x 20 m sprint (fast start)

    • Sprint 100 m

    • Sprint 200 m

    • 400 m

    • Sprint 200 m

    • Sprint 100 m

  • Block 2:

    • 5 x 10 push up

    • 20 thrusters

    • Left leg squat 15

    • Right leg squat 15

    • 20 thrusters

    • Left leg squat 15

    • Right leg squat 15

    • 30 pistol step ups

      • Left then right

      • 15 each

    • 60 step ups

    • Plank 1 min

 

 

Tuesday

  • Block 1:

    • Plank 2 x 45 sec

    • Wall sit 2 x 1 min

    • 2 x 20 Crunch with knee lift

    • 15 jump over ball sideways

    • Push sit up 2 x 20

    • 15 jump over ball sideways

    • 20 x 5 m sprint

  • Outdoor:

    • 400 m warm up with stretches

      • Criss cross jog 50 m each

      • Both arms forwards 50 m

      • Both arms backwards 50 m

      • Jump 10 m

      • Lunges 10 m

      • Mario jump 30 m

      • Legs up forward 30 m

      • Legs up behind 30 m

      • Sprint 40 m

    • 5 x 20 m sprint (fast start)

    • Sprint 100 m

    • Sprint 200 m

    • 400 m

    • Sprint 200 m

    • Sprint 100 m

  • Block 2:

    • 5 x 10 push up

    • 20 thrusters

    • Left leg squat 15

    • Right leg squat 15

    • 20 thrusters

    • Left leg squat 15

    • Right leg squat 15

    • 30 pistol step ups

      • Left then right

      • 15 each

    • 60 step ups

    • Plank 1 min

 

 

Wednesday

  • Block 1:

    • Plank 2 x 45 sec

    • Wall sit 2 x 1 min

    • 2 x 20 Crunch with knee lift

    • 15 jump over ball sideways

    • Push sit up 2 x 20

    • 15 jump over ball sideways

    • 20 x 5 m sprint

  • Outdoor:

    • 400 m warm up with stretches

      • Criss cross jog 50 m each

      • Both arms forwards 50 m

      • Both arms backwards 50 m

      • Jump 10 m

      • Lunges 10 m

      • Mario jump 30 m

      • Legs up forward 30 m

      • Legs up behind 30 m

      • Sprint 40 m

    • 5 x 20 m sprint (fast start)

    • Sprint 100 m

    • Sprint 200 m

    • 400 m

    • Sprint 200 m

    • Sprint 100 m

  • Block 2:

    • 5 x 10 push up

    • 20 thrusters

    • Left leg squat 15

    • Right leg squat 15

    • 20 thrusters

    • Left leg squat 15

    • Right leg squat 15

    • 30 pistol step ups

      • Left then right

      • 15 each

    • 60 step ups

    • Plank 1 min

 

 

Thursday

  • Block 1:

    • Plank 2 x 45 sec

    • Wall sit 2 x 1 min

    • 2 x 20 Crunch with knee lift

    • 15 jump over ball sideways

    • Push sit up 2 x 20

    • 15 jump over ball sideways

    • 20 x 5 m sprint

  • Outdoor:

    • 400 m warm up with stretches

      • Criss cross jog 50 m each

      • Both arms forwards 50 m

      • Both arms backwards 50 m

      • Jump 10 m

      • Lunges 10 m

      • Mario jump 30 m

      • Legs up forward 30 m

      • Legs up behind 30 m

      • Sprint 40 m

    • 5 x 20 m sprint (fast start)

    • Sprint 100 m

    • Sprint 200 m

    • 400 m

    • Sprint 200 m

    • Sprint 100 m

  • Block 2:

    • 5 x 10 push up

    • 20 thrusters

    • Left leg squat 15

    • Right leg squat 15

    • 20 thrusters

    • Left leg squat 15

    • Right leg squat 15

    • 30 pistol step ups

      • Left then right

      • 15 each

    • 60 step ups

    • Plank 1 min

 

 

Friday

 

 

Saturday

  • Block 1:

    • 20 x 5 m sprint

    • Wall sit 1 min

    • Hold 30 sec

    • Plank 30 sec

  • Block 2:

    • Plank 1 min

    • 2 x 30 sec thrusters

    • Left leg squat 15

    • Right leg squat 15

 

 

Sunday

  • At track:

    • 400 m warm up with stretches

      • Criss cross jog 50 m each

      • Both arms forwards 50 m

      • Both arms backwards 50 m

      • Jump 10 m

      • Lunges 10 m

      • Mario jump 30 m

      • Legs up forward 30 m

      • Legs up behind 30 m

      • Sprint 40 m

    • 5 x 20 m sprint (fast start)

    • Sprint 100 m

    • Sprint 200 m

    • 400 m

    • Sprint 200 m

    • Sprint 100 m

To start the week there will be some running for endurance and speed and also some workouts for both endurance and strength. 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tuesday will be no easier with the same exercises as Monday and they are for the strength and endurance. 1 of the blocks should go in the morning, the outdoor training in the afternoon or after school and the last block in the evening after dinner or before going to bed.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wednesday is no easier than any other day with strength workouts that will make the sprint faster and the endurance so that the top speed is higher for a longer time. The 1st block should go in the morning, the 2nd block after school or in the afternoon and the 3rd one in the evening after dinner or before going to bed.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

On Thursday there will be endurance and strength workouts. 1 block should go in the morning while the outdoor block to go after school or in the afternoon and the last one after dinner or before going to bed.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Friday will have easier workouts than any other day. The workouts are for the strength in the whole body. This workout should go in the morning.

On Saturday there will be sprint and endurance workouts and some strength workouts for the legs. 

Sunday will only have endurance and sprint training at the track.