Sprint Training (100, 200, 400m)
Before you start:
Sprinting is an extremely intense form of exercise. Start off easy and try and
improve a little bit every week.
Warm-up:
A dynamic warm-up is CRITICAL before sprinting. You need to loosen up your
muscles and prepare your tendons, joints and ligaments for intense stress. This is
the warm-up I perform before I begin sprint training. You can modify it to suit
your needs.
 Jog 2 easy laps around the track (roughly 800m at an easy pace)
 Wall swings – find something you can hold on to and perform wall swings
forwards and wall swings sideways (10 each)
 High knees – run with high knees (as high as you can) for 20m
 Butt kicks – run and kick your butt with your heals for 20m
 Lunges – perform bodyweight lunges for 20m
These sessions below can be repeated as you progress.
Sprinting Workout 1 – All About Distance
 Perform warm-up and dynamic stretches
 Sprint 400 m, Rest (2 – 3 min)
 Sprint 200 m, Rest (2 – 3 min)
 Sprint 100 m, Rest (2-3 min)
 Cool-down
Sprinting Workout 2 – All About Time
 Perform warm-up and dynamic stretches
 Sprint for 1:30 min, Walk for 1:30 min
 Sprint for 1 min, Walk for 1 min
 Sprint for 30 s, Walk for 30 s
 Cool-down
Sprinting Workout 3 – All About Placement
This workout requires you to set up cones at each of the corners as shown below.
It’s OK if you don’t have cones. Simply use the connection points (where straight
part meets bend) as visual markers.
Session 1:
 Perform warm-up and dynamic stretches
 Start at cone 4 and sprint to cone 1
 Light jog from cone 1 to cone 2
 Sprint from cone 2 to cone 3
 Light jog from cone 3 to cone 4
 Repeat for 3 laps (no stopping)
 Rest 5 min before next session.
Session 2:
 Start at cone 4 and light jog to cone 1
 Sprint from cone 1 to cone 2
 Light jog from cone 2 to cone 3
 Sprint from cone 3 to cone 4
 Repeat for 3 laps (no stopping)
Finish off with a cool-down. My cool-down consists of:


Jog 2 laps VERY lightly (getting rid of lactic acid build-up)
Statically stretch all major lower-body muscle groups:
hamstrings, quads, glutes, calves, abductors, abdominals
Remember to always go at your own pace. It takes time and practice to become a
good sprinter. The benefits of sprint training FAR outweigh any excuse you have
for not trying it. Drink lots of water, warm-up and cool-down properly and listen to
your body-if it doesn’t feel right, stop!
More Sprint Training workouts- Be sure to include a good warm up and cool down
Short Sprint Workout #1
Since the sprint distances are short, your rest time should be as well.
30 meters 5x
50 meters 5x
70 meters 3x
100 meters 3x
70 meters 3x
50 meters 5x
30 meters 5x
Be explosive. Mentally Focus
Short Sprint Workout #2
Since the sprint distances are short, your rest time should be as well.
(Do this circuit of sprints 5x)
50 meters
Walk back 25 meters
Sprint 25 meters
(Do this circuit of sprints 5x)
100 meters
Walk back 50 meters
Sprint 50 meters
Walk back 25 meters
Sprint 25 meters
Be explosive. Mentally Focus.
Short Sprint Workout #3
Since the sprint distances are short, your rest time should be as well.
100 meters 5x
80 meters 3x
50 meters 5x
25 meters 10x
Long Sprint Workout #1
The distances in this workout are fairly long, so make sure that you rest long
enough to gather enough strength to make the next sprint something like a sprint
and not a run.
200 meters 5x
300 meters 2x
400 meters 1x
Long Sprint Workout #2
The distances in this workout are fairly long, so make sure that you rest long
enough to gather enough strength to make the next sprint something like a sprint
and not a run.
(Do this 3x)
400 meters
Walk back 200 meters
Sprint 200 meters
Walk back 100 meters
Sprint 100 meters
Walk back 50 meters
Sprint 50 meters
Long Sprint Workout #3
Sprint each distance one time
150 meters
250 meters
350 meters
450 meters
350 meters
250 meters
150 meters
Rest in between each sprint.