Training Programmes for Junior/ Senior 100 ,200 ,400m and Jumps.

30 Apr

Training Programmes for Junior/ Senior 100 ,200 ,400m and Jumps.


Good morning all,  

(Please feel free to skip the bulk of the text and view training programmes via attachments if you wish, bulk of content is explaining how athletes can still improve/ maintain if they consistently follow a smart, hard programme, we would like to see all our athletes competing again soon, as best as they can with minimal risk of injuries). Additionally this is for athletes who may not have been given a structured programme from their coaches or are currently not training consistently.

It has come to my attention that there may be some athletes out there in our club who are more inactive than usual. Though times are hard and the promise of competitions coming this summer seem less likely the longer the lockdown continues, I cannot stress how important it is to continue training, hard and smart.

Following the feedback from the videos/ articles over the past month, I’ve had a request to structure a programme for athletes to follow each week to follow.

Rather than develop any specific programmes, I am willing to share what I have provided for my athletes, from 100-400m.

For some, this lockdown period might actually be the best thing for their athletic development, I do genuinely believe you can get faster and fitter without an athletics track or gym, it just requires discipline and consistency, which hopefully these programmes will assist with.
However for a lot of athletes, their calorie expenditure/ activity levels will drop, they will spend more time on their games consoles and their food intake will either stay the same, or increase and as a recipe for athleticism, it’s disastrous.

It’s looking like there may still be competitions towards the end of the outdoor season, which means once the lockdown has been lifted, returning athletes who haven’t trained, will not be in good shape. 

Meaning, the risk of injury will increase, especially if they jump back in doing fast work ahead of racing, and the odds are that with all the de-training over these months, they will run slower times which will only impact their motivation going forward.

To try and combat all these potential threats to performance, Paul Weston and I think it would be a great idea to provide training programmes to any athletes who may not have the structure provided to them.


As I mentioned earlier, I do believe, if done correctly, athletes can still progress and get faster without training on a track, I will briefly explain how and what each element will contribute to.

The act of sprinting is a skill and though there isn’t a track to run on, the ability to exert large amounts of force at speed, can still be performed on different surfaces and on different gradients.
As long as an athlete is following a well structured programme, with intensity over a variety of distances, they can still improve their acceleration ability, maximal speed, speed endurance and aerobic fitness.

My job as a coach is pretty simple, besides writing programmes, which is the hardest part, I aim to deliver basic cues and time and record reps and recoveries, this is where the athlete will have to be self aware and accountable.
I will provide technical cues in the programme for each session but it is down to the athlete to time and record their reps to see their progression and stick to intensities and recoveries.


Hill sprints
Hill sprints are great for developing both acceleration mechanics, power and for recreating tempo runs at lower intensities.
Tempo runs are great for improving contacts, reactivity and running economy and fitness due to the greater range and loading of the ankle from the gradient of the hill.

Steep slopes are brilliant for developing acceleration power, acceleration occurs until deceleration so the steeper the hill, the shorter it will take before the athlete can no longer decelerate.
I recommend slopes/hills in trainers on a path or empty residential road working from a 3 point stance up to 20-40m depending how steep the gradient is.

Gradual slopes are great for recreating tempo runs, aim to work around 70% of your maximal speed, record the first rep and try to maintain that time off a 3:1 or 2:1 ratio.
Eg. 30 sec run, take between 60-90secs recovery. 

Longer, consistent hills are much better as the focus is to build and maintain a rhythm throughout the session.

Plyometrics up and down hill 

Generally I suggest two footed jumps up and down unless the athlete is very proficient and reactive.
Start with ankle bounces for minimal knee bend and short contact times up the hill and repeated jumps down the hill for height.

Grass work 

If you haven’t access to grass, that’s okay, it’s just more forgiving on ground contact especially for longer sprints.
In an ideal world you would have a flat open surface with short grass.


Home strength & conditioning

The hardest thing about working out at home is commitment so if the athlete commits to doing their session at the same time every day this will help them work around that and give them structure to their days.

They are more than welcome to follow any of the videos I have provided on the Bristol & West AC chat if they would rather copy from the screen.

Though methods of training are limited to isometrics or varying tempos with gravity and ranges of motion, athletes can still get great results from manipulating these variables.

Isometrics are where athletes perform a holds and these can be categorised into either overcoming or yielding.

Overcoming isometrics are to be performed with a towel to exert maximal effort – up to 10secs of intensity and help develop maximal force through intense neuromuscular contractions.

Yielding isometrics are performed for longer durations and fatigue the body differently and are great for injury prevention. 


Plyometrics and Jumping are also specific methods of training that transfer very well to speed and power events and are brilliant when paired with isometrics.

These are usually performed at high intensities but can vary, athletes looking to develop reactivity must start with low intensities and progress as they improve.

General development I would categorise everything that is not the above as general development, this could be simple bodyweight exercises performed at a regular tempo, generally slow and controlled to help develop the tissue and create a stronger foundation for athleticism and specificity in the future.
Eg. press ups, split squats or squats.

A big part of becoming an elite athlete is gaining a better understanding and awareness of their body and knowing what works for them, either to stay injury free or the sessions that make the biggest differences.
The above headings are to help the athlete learn more about their training should they wish to know.
Now without further ado, the training programmes.


Temporary track programme 100-200m


Aim to complete 2 home gym sessions per week and 2 running sessions per week.

U17 – Seniors:  

Aim to complete at least 3 home gym sessions and 3 running sessions each week and look to progress from there.

If you are lucky to have the free time.

2 sessions can be done within 1 day with 4-6 hours apart. 


Session  1 – Home gym 1

  1. Single leg balance 1×1 per (accumulate 3mins in)
  2. Split squat hold 1×1 per (accumulate 3mins in total)
  3. Glute bridge hold, upper back on sofa 1x (accumulate 3mins in total)
  4. Side clams 1x failure both sides slowly
  5. Side plank hold on bottom leg 1x failure both sides
  6. Dish Holds (1x3mins in total)
  7. Laying on back windscreen wipers 3×60 secs w/ 60 sec rest
  8. Reverse crunches 3x 60 secs w/ 60 sec reps 
  9. Single Leg Press Ups 1×20 per leg 
  10. 4x 8 Sprinters Press ups 
  11. Kneeling running arms 6 x30 secs fast w/ 3 secs recovery
  12. Sprinter sit ups w/ hip flexor bands 3×20 secs fast
  13. Single leg RDL’s, 10 slow then 10 fast x2 per leg 
  14. Isometric Calf raise hold (accumulate 3 mins in total)
  15. Front foot elevated calf raises barefoot (3×20 reps w/ 3 sec hold at top)
  16. Toey bounces barefoot 3×60 secs


(if you have long bands)

  1. Band around ankle face away from attachment, high knee 4×50 reps fast
  2. Band around ankle, kicks,4×50 fast
  3. Band around ankle, face toward attachment hamstring cycles 4×50 reps
  4. Band around ankle, straight leg pull downs 4×50 reps

If you have pull up bar

  1. Pull up then isometric hold half way on the way down for 3 sec x failure for 5 sets


Session 2 – Sprints 1
 Drills and warm up as much as possible

Jumps uphill and downhill

Short sleds or short hill sprints

2x30m 2x50m 4×30, 6x20m 8x10m 

Session 3 – Home gym 2


  1. Single leg balance 1×1 per (accumulate 3mins in)
  2. Split squat hold 1×1 per (accumulate 3mins in total)
  3. Single Leg Glute bridge hold 2×1 min per side
  4. Jump series x 5 sets
  • 10 Slow squats on balls of feet
  • 10 repeated Vertical jumps for maximal height
  • 10 shallow jumps for height 
  1. Side clams 1x failure both sides slowly
  2. Side plank hold on bottom leg 1x failure both sides
  3. Dish Holds (1x3mins in total)
  4. Laying on back windscreen wipers 3×60 secs w/ 60 sec rest
  5. Reverse crunches 3x 60 secs w/ 60 sec reps 
  6. Press ups 4x failure w/ isometric hold of 3 secs half way on way down
  7. Standing single leg, draw alphabet A-Z w/ the knee on free leg x 1 per

If you have pull up bar

Pull ups 4x failure 

  1. Toey bounces barefoot 3×60 secs
  2. Single leg pistol squats 3×12 reps per leg


Session 4 Sprints 2

Sleds & jumps uphill 

Longer sprints on 

Flat, on grass w/ spikes or trainers on asphalt


Session 5 – Home gym  1


Session 6 Sprints 3

Longer Sleds
Hill jumps
12×30 sec Tempo Runs off 90 sec recovery

Session 7 – Home gym 2


400m temporary track programme


Day 1 – Hill session short sprints

Find steep hill if grass use spikes

If road use trainers

Basic drills up the hill & progressive stride outs up to 85%


8×20-30m – 4-5min recovery

Explosive, drive hard.


2 foot bounces fast contacts up x6 sets -20m

2 footed broad jumps x5 jumps and 6 sets

1 foot Hops for distance up 20m hill x4 per side


Day 2 – Home gym 1 (and Endurance work if you would like the following day off)

Day 3  -Endurance work  (or rest if two sessions yesterday)

1x 20-30m run per week 

Find a route or two routes you enjoy.

Steadily increase the pace every 5mins.
Keep a weekly record of your route pb and weather and if slippy take note.

Target to run a PB by every 3rd or 4th week. 


Day 4 Home gym 2


Day 5 –  Long Hill Sprints


120-150m of very gradual hill 

6-8 sets off 5min recovery in trainers.
Record time for reps 


Repeated vertical jumps down the hill for height 5 sets of 10 jumps off 3 mins recovery

Day 6 – Flat Runs  

Flat work in trainers 

30 sec x 4 

Stride out at 90%, hold that pace for 20secs, kick for the last 10 secs.
6-8mins rest. 


Jumps – Written by Paul Weston

For aspiring horizontal jumpers who might be struggling to organise their weekly training plan, this might provide an element of guidance.

It assumes the willingness to work hard on your own and make the best of what is available- Any training needs to be undertaken with a serious minded approach if it is to be of any use.

I’ve tried to keep it simple and for the outdoor units to be possible to complete within the space of about 50 mins- so ought to be within 5-10 mins of where you live-perhaps warming up at home- preferably on grass, but can be done on a stretch of tarmac. I would suggest getting out as early as possible in order to avoid any contact with the public.

I would suggest arranging the week along the following lines- or something similar, according to individual circumstances:


Day 1- speed

6x40m- 3 min rest

skips- 3 for height, 3 for speed, 3 for distance- walk back recovery

At home: press ups with hold-4×15

tricep dips-4×20

chinnies- 25 into V sits (15)-x4

arm running action-3×40 seconds

side raises-4×25 each side

side leg raises- 4×30 each side

back leg extensions (20) into dips (20)

side leg extensions (15) into dips (15)

dorsal raises-4×30


Day 2- jumping strength circuit ( for more senior athletes)

for youngsters- rest day

tuck jumps- 5×12

squat thrusts- 5×25

quarter squat jumps with block landing-5×20

knee-reach- 5×40 each leg

alternate split squat jumps with block landing- 5×14

double foot spring jumps-8×8

leg cadence drill (fast ankle rolls)- 10x10m (slow travel)

fast leg running cycles- 10x10m- slow travel


Day 3 – rest day


Day 4- speed endurance 

 4 sets of 4x35m with 30 sec recovery, 3 mins between sets

or- if on the road- 10x20m uphill with walk back recovery

skips- 6x50m uphill- walk back recovery

or for triple jumpers (grass)- 4x40m bounds and 4x40m repetition hop, step,step off a few strides


Day 5 hip circuit– can illustrate the exercises if required:- all ages

knee dips- 6×30 each leg

reach dips- 6×30 each leg

knee-reach- 6×30 each leg

side raises- 6×25 each leg

side leg raise-6×30 each leg

back leg extensions (30) into dips (30) each leg (x6)

side leg extensions (15-20) into dips (15-20) each leg (x6)


Day 6- smooth runs

2 sets of 4x80m runs with walk back recovery- 5 mins between sets.- field if possible

or- a 25 minute fartlek (mixed pace run)


Day 7- rest day

This is really just so that you can see the overall level of work you should be striving to maintain. If you are strictly housebound, replace the running with repetitions of the drills which you no doubt do in training- eg- 15 sets of 10m spring jumps, 15 sets of 10m running cycles etc.. Use your imagination and be creative within the constraints you are under.

It is important that if you choose to train, you do so with intent- so that you are not left wanting when the lockdown is lifted. It is your own responsibility to keep yourself in shape if you have the drive and interest- so try to do whatever you possibly can.

Paul Weston



Finally, If you’ve made it this far, I have some exciting news for the coming weeks. I will be interviewing 1 of the men’s Great Britain 400m relay team, Cameron Chalmers, the very highly experienced Osteopath James Miles Christensen, who has worked in athletics for the past 5 years with international sprinters from Great Britain, New Zealand’s 400mH record holder Cameron French and maybe another special guest who has competed amongst the best in the world.

As always, if you have any questions or request, feel free to contact me via