Structured workout programs for track and field events
Foundation speed development for new sprinters
| Day | Workout | Description | Intensity |
|---|---|---|---|
| Monday | Speed Development | 6x40m accelerations, 4x60m builds | HIGH |
| Tuesday | General Strength | 30min bodyweight exercises, core work | MEDIUM |
| Wednesday | Technique Work | Form drills, 4x80m at 85% effort | MEDIUM |
| Thursday | Recovery | Light jog 20min, stretching | LOW |
| Friday | Speed Endurance | 3x150m at 90% effort, full recovery | HIGH |
| Saturday | Active Recovery | Cross-training or light activity | LOW |
| Sunday | Rest | Complete rest or light stretching | LOW |
Speed endurance development for quarter-milers
| Day | Workout | Description | Intensity |
|---|---|---|---|
| Monday | Short Speed | 8x60m, 4x120m at 95% effort | HIGH |
| Tuesday | Weights + Tempo | Gym session + 4x200m at 75% effort | MEDIUM |
| Wednesday | Special Endurance | 3x300m at 90% with 8min rest | HIGH |
| Thursday | Recovery Run | 25min easy pace + core work | LOW |
| Friday | Speed Endurance | 2x350m at 95% effort, full recovery | HIGH |
| Saturday | Tempo Run | 6x150m at 80% with 90sec rest | MEDIUM |
| Sunday | Rest | Complete rest | LOW |
Middle distance training combining speed and endurance
| Day | Workout | Description | Intensity |
|---|---|---|---|
| Monday | Interval Training | 6x400m at 5K pace, 90sec rest | HIGH |
| Tuesday | Easy Run + Strides | 35min easy + 6x100m strides | LOW |
| Wednesday | Tempo Run | 20min at threshold pace | MEDIUM |
| Thursday | Recovery Run | 25min very easy pace | LOW |
| Friday | Speed Work | 8x200m at 800m pace, 2min rest | HIGH |
| Saturday | Long Run | 50-60min at conversational pace | LOW |
| Sunday | Rest or Cross-Train | Swimming, cycling, or rest | LOW |
High-volume distance training for experienced runners
| Day | Workout | Description | Intensity |
|---|---|---|---|
| Monday | Long Intervals | 5x1000m at 5K pace, 3min rest | HIGH |
| Tuesday | Easy Run | 45min at comfortable effort | LOW |
| Wednesday | Tempo + Strides | 30min threshold + 6x100m | MEDIUM |
| Thursday | Easy Run | 40min easy pace | LOW |
| Friday | Track Intervals | 12x400m at 5K pace, 75sec rest | HIGH |
| Saturday | Easy Run | 35min recovery pace | LOW |
| Sunday | Long Run | 75-90min at aerobic pace | MEDIUM |
Technical development and strength building for throwers
| Day | Workout | Description | Intensity |
|---|---|---|---|
| Monday | Technique Practice | 30 throws focusing on form, light implements | LOW |
| Tuesday | General Strength | Full body strength training, compound movements | HIGH |
| Wednesday | Plyometrics | Medicine ball work, explosive exercises | MEDIUM |
| Thursday | Recovery | Light mobility work, soft tissue care | LOW |
| Friday | Power Development | Olympic lifts, explosive strength training | HIGH |
| Saturday | Competition Practice | 15 throws at full effort, competition rhythm | MEDIUM |
| Sunday | Rest | Complete rest | LOW |
Speed and power development for horizontal jumpers
| Day | Workout | Description | Intensity |
|---|---|---|---|
| Monday | Sprint Training | 6x40m, 4x60m accelerations | HIGH |
| Tuesday | Jump Training | Approach runs, 8 full jumps | HIGH |
| Wednesday | Plyometrics | Bounding, hops, reactive jumps | MEDIUM |
| Thursday | Easy Run | 25min easy pace + flexibility | LOW |
| Friday | Speed Work | 6x80m at 95% effort | HIGH |
| Saturday | Strength Training | Lower body power, Olympic lifts | HIGH |
| Sunday | Active Recovery | Swimming or yoga | LOW |
Technical mastery and power for vertical jumpers
| Day | Workout | Description | Intensity |
|---|---|---|---|
| Monday | Technical Practice | 20 jumps focusing on approach and takeoff | MEDIUM |
| Tuesday | Power Training | Olympic lifts, depth jumps, explosive work | HIGH |
| Wednesday | Sprint Training | 8x30m, 4x50m at maximum speed | HIGH |
| Thursday | Recovery | Mobility work, light technique drills | LOW |
| Friday | Competition Practice | 12-15 jumps at opening height and above | HIGH |
| Saturday | Strength Training | Core stability, postural strength | MEDIUM |
| Sunday | Rest | Complete rest or light stretching | LOW |