Athletics (Track & Field)
Short Sprints & Distance Running Development
Program Overview
Develop fundamental running skills through our structured athletics training program. We cover proper running form, starting techniques, pacing strategies, and endurance building suitable for all levels from beginners to competitive runners.
Our program features specialized training for both short sprints and distance running, with age-appropriate development plans and performance tracking.
Suitable For
Ages 7 and up
Duration
1 hour per session
Group Size
15-30 participants
Equipment
Running shoes required
Program Objectives
Individual and team sports play an important part of student life. In addition to physical well-being, this athletics program develops students' self-confidence, competitive instinct, teamwork skills, and leadership abilities.
Development Framework
Our structured development plan is specific to age, ability, and relative performance measures. The program includes key development phases and objectives critical for the sporting and pedagogical development of student-athletes.
Training Programs
Short Sprints Program
Circuit Training Days
- • 6-10 minute easy warm-up run on grass
- • Circuit Training: 3 sets × 8 exercises × 30 seconds work/rest
- • Exercises: Press ups, Sit ups, Lunges, Step ups, Torso roller, Skydiver, Leg extensions
- • 2.5 minute rest between sets
Sprint Drills & Distance Work
- • Sprint technique drills
- • Progressive distances: 600m, 400m, 200m @ 70% effort
- • Speed work: 250m, 150m @ 75% effort
- • Active recovery between sets (walk or light jog)
Hill Training
- • 15-20 minutes of hill repetitions
- • Fast, relaxed running on shallow hills (80m-120m)
- • Walk down recovery
- • Builds explosive power and leg strength
Fartlek & Stride Sessions
- • 10-12 minutes light fartlek on varied terrain
- • 6-8 × 120m-150m relaxed strides on grass
- • 8-10 minutes steady cool-down
Distance Running Program
Easy Base Runs (65-80% of mileage)
Running at easy pace builds endurance, promotes proper form, and facilitates recovery.
- • Conversational pace
- • Most common type of training run
- • Establishes aerobic base
Tempo Runs
"Comfortably hard" pace at 85-90% max heart rate, just slower than 10K race pace.
- • Option 1: 40 min with 3 × 5 min tempo, 3 min recovery
- • Option 2: 90 min with 3 × 15 min tempo, 8 min recovery
- • Option 3: 60 min with 3 × 8 min tempo on hills, 4 min recovery
Progression Runs
Gradually increase pace throughout the run.
- • Thirds: 15 min easy, 15 min moderate, 15 min hard
- • Fast Finish: 30 min easy, 10 min hard, 5 min all-out
- • Mimics late-race push strategy
Hill Runs
Builds explosive power and running economy without maximum speed.
- • Uphill: Develops power and speed
- • Downhill: Strengthens quads, tendons, joints
Interval Workouts
Set distances repeated at set pace with short recovery.
- • 8 × 400m with 400m light jog recovery
- • 10 × 800m with equal time recovery
- • Pyramid: 2×1000m, 2×800m, 2×400m (decreasing rest)
- • Endurance: 4 × 1600m with 120 sec recovery
Fartlek (Speed Play)
Swedish for "speed-play" - mix different speeds and distances freely.
- • Randomly vary pace and distance
- • Pick landmarks to sprint to
- • No strict rules - creative training
Long Runs
Strategic endurance building with late-race speed work.
- • Builds mental toughness
- • Mimics race-day fatigue
- • Foundation for competitive distance running