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🏃 PHASE 1: FOUNDATION (Weeks 1–4) NO BANDS

Goals

  • Build explosive strengtht

  • Strengthen tendons and joints

  • Learn proper sprint mechanics

  • Prepare your body for harder training

Weekly Schedule

Day

Focus

Monday

Acceleration + Lower Body Power

Tuesday

Upper Body Power + Core

Wednesday

Elasticity + Mechanics

Thursday

Lower Body Strength +  Hamstrings

Friday

Sprint Technique + Recovery

Saturday

Oval Speed Session

Sunday

Oval Speed Endurance + Mobility 




MONDAY

Acceleration + Lower Body Power

Warm-up (15 min)

2 rounds:

  • 20 jumping jacks

  • 10 bodyweight squats

  • Walking lunges ×10 each leg

  • Leg swings ×10 front/back

  • Leg swings ×10 side

  • High knees ×20 sec

  • Butt kicks ×20 sec



Sprint Drills

Wall drives

  • 3×10 each leg

A-skips

  • 3×13 m

Marching

  • 3×13 m



Backyard Starts

6×13 m

Rest 60–90 sec.

Focus:

  • Push backwards.

  • Stay low.

  • Big arm drive.

  • Don't rush upright.

Quality over quantity.



Plyometrics

Broad Jump
4×5

Rest 90 sec.

Squat Jump
3×6

Rest 60 sec.

Single-leg Bounds
3×8 each leg

Strength

Bulgarian Split Squat
3×8 each leg

Tempo:

⬇ 3 seconds down

⬆ Explode up

Single-leg Calf Raise

4×20

Pause 1 sec at the top.



Core

Front plank

3×45 sec


TUESDAY

Upper Body Power

Warm up shoulders first.

Arm circles

Band not needed.


Explosive Push-ups

5×5

Rest 2 min.

Every rep should be FAST.

If you can't leave the ground,

push as hard as possible.



Pike Push-ups

3×8


Diamond Push-ups

2×10


Core

Dead Bugs

3×10 each side


Side Plank

3×30 sec


Hollow Hold

3×30 sec



WEDNESDAY

Elasticity Day

This day makes you springy.


Pogo Jumps

4×20

Quick contacts.

Imagine hot ground.


Single-leg Pogos

3×15 each leg


Lateral Bounds

3×8 each side

Ankle Hops

3×20



Mobility

10–15 minutes

Focus on:

  • Ankles

  • Hips

  • Hamstrings

  • Hip flexors

  • Thoracic spine


Finish with

Easy walking.



THURSDAY

Strength + Posterior Chain

Warm-up

Same as Monday.


Bulgarian Split Squats

4×10

Slow down.

Explode up.


Single-leg Glute Bridge

3×15

Pause 2 sec.



Nordic Negatives

3×5

If you can safely anchor your feet under a sturdy couch or heavy furniture. If you can't do them safely, replace them with slow hamstring walkouts from a glute bridge position (3×8).


Single-leg Romanian Deadlift

3×10 each leg

Bodyweight only.

Move slowly.

Balance.


Standing Calf Raises

4×20

Last rep:

Hold 20 sec.


FRIDAY

Sprint Technique

No fatigue today.

Everything is smooth.


Wall Drives

3×10


Marches

3×13 m


A-skips

3×13 m



Fast Feet

5×10 sec


3×13 m starts

Only 80%.

You're practising.

Not racing.


Stretch afterwards.


SATURDAY

Oval Speed Day


This is the most important session.

Warm-up:

10–15 min easy jog, dynamic stretches, sprint drills, then 3 gradual accelerations.

Main session

Starts

4×10 m

↓

Accelerations

4×20 m

↓

Sprints

3×30 m

↓

Flying sprints

4×20 m flys

(20 m build-up, then sprint the next 20 m as fast as you can.)

Rest 3–5 minutes between the fast runs. Sprinting is about quality, not getting out of breath.



SUNDAY

Speed Endurance

Warm-up first.

Then alternate each week:

Week A

  • 4×80 m at about 90–95%

Week B

  • 3×120 m at about 90%

Rest 5–8 minutes between reps so you can maintain good speed.

Finish with:

  • Easy walk

  • Hamstring stretch

  • Hip flexor stretch

  • Calf stretch

  • Glute stretch



📈 Progression (Weeks 1–4)

Don't increase everything at once.

Every 1–2 weeks, choose one:

  • Add 1 set to one or two exercises.

  • Jump slightly farther while keeping good form.

  • Make the explosive movements more powerful.

  • Improve your sprint technique rather than adding lots of volume.



This is Phase 1, where you're building the foundation. After this, we'd move into a power-focused phase with harder plyometrics and more advanced sprint work, and later a speed/peaking phase. That's how sprint programs are usually structured rather than doing the exact same workouts all year.

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