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.
