12 Week 100 200m Workouts PDF
12 Week 100 200m Workouts PDF
Day 1:
Warm-up Routine (Watch video)
4x 100m Build-ups with walk back recovery
3-5min Cool-down and Stretch
Strength Training
Day 2:
800m Warm-up/Flex/Hurdle Mobility/Drills/Build-ups
Endurance Challenge 1: 2x 6x 100m @ 75% effort with jog-back recovery and 3min between sets
3-5min Cool-down and Stretch
8min Core
Day 3:
5-minute warm-up/Static Stretch
1400m Pedestal Circuit
Strength Training
Day 4:
800m Warm-up/Flex/Hurdle Mobility/Drills/Build-ups
5x 20m accelerations with a walking start. 3 min rest
5x 20m accelerations with a rolling standing start. 3 min rest
3-5min Cool-down and Stretch
8min Core Strength
Day 5:
800m Warm-up/Flex/Hurdle Mobility/Drills/Build-ups
2x10x 100m @ 70-77% (Boys= 14-20sec/Girls= 17-24sec) with 30sec rest and 3-4min between sets
3-5min Cool-down and Stretch
Strength Training
Day 6:
10-15 minutes of continuous running
Day 7:
Optional workout / Day off