300 metres Training
A training program has to be developed to meet the individual needs of the athlete and take into consideration many factors: gender, age, strengths, weaknesses, objectives, training facilities etc. As all athletes have different needs, a single program suitable for all athletes is not possible. The program supplied here is just an example and will require updates to meet your specific aims and objectives.
Before starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so.
Overview of the Training Program
The seasons training plan is based on six phases where each phase comprises a repeated four-week program. The workload in the first three weeks of the four-week program increase each week (easy, medium, hard) and the fourth week comprises active recovery and tests to monitor training progress. The four-week cycles aim to:
Remember a training program is athlete specific and the results of the tests in the fourth week can be used to adjust the training in the next four-week cycle to address any limitations.
The content and quantity of training in each week and phase will depend on many factors. The Planning page provides an insight into the process of data gathering and preparing training programs
Example Training Plan & Programs
The objective of each phase, with links to examples of a season's training plan and four-week training programs for phases 1, 2 and 3, are as follows:
The content of the four-week programs in phases four and five depends very much on the athlete's progress and competitive races. Your aim in these phases is to address any limitations the athlete may have to bring him/her to a peak of performance for the major competition in phase five.
The following are links to the appropriate page for the activities identified on the training programs.
The pace indicated for the sessions is in terms of percentage of a distance pb. e.g. 6 x 120 metres at 80% of 300 metres tpb. If the athlete has a target personal best (tpb) of 33.0 seconds for the 300 metres then running at 80% pace would require the athlete to complete the 300 metres in 41.25 seconds, (33 X 100 ÷ 80) so the 120 metres should be completed in 16.5 seconds (41.25 ÷ 300 × 120).
The following evaluation tests can be used to monitor the sprint athlete's development:
Sprint Time Predictors
Based on test results it is possible to predict potential times for a sprint event. The available sprint time predictors are:
Rules of Competition
The competition rules for this event are available from:
If you quote information from this page in your work, then the reference for this page is:
The following Sports Coach pages provide additional information on this topic:
The following books provide more information related to this topic: