The principles
Of Speed training
Sprinting is about more than just being fast. It is the synthesis of form, force and endurance. Likewise, sprint
training is about much more than completing drills and honing technique. It takes specific training done with
the right timing, intensity and focus to achieve top-end speed. As an Olympian and veteran sprints coach, Ken
Harnden has created and refined sprint-training plans and philosophies proven to get athletes across the line
faster.
Sprinting itself predominantly utilizes the anaerobic system. This system is trained and developed through
specific sprint work with alternating intensities and plyometrics. Additionally, the development of maximal
strength, explosive strength and strength endurance is needed to increase force production. And to build
endurance, speed stamina and aerobic work is necessary. This guide outlines how to structure a training plan
around these concepts to foster speed progression and injury reduction through a competition season.
Along with purposeful, well-planned training, there are overarching principles that influence the structure of
a season. These are the training principles integrated into Coach Harnden’s method:
Periodization
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Constant increases in training load will not result in optimum performance.
There must be a balance between overload and recovery.
Periodization is the division of a training year into
manageable phases with the goal of structuring training
to bring an athlete to peak performance at the most
important competition or to manage performance across
an entire competitive season. It combines the training
concepts of progressive overload, adaptation, maximal
gains, injury reduction and rest/recovery to reach specific
Periodization
goals.
When you stress the body in a manner it’s
unaccustomed to (overload), the body will react with
physiological changes (adaptation) to be able to handle
that stress better and more efficiently the next time it
occurs. However, once overload and adaptation has
occurred, the training stimulus must change again in
order to progress further.
Overload
Variation supports more consistent improvement over
time because it limits boredom and enhances the
overload principle. Varying repetitions, sets, drill order,
speed, weight, etc., will result in a more complete
training plan.
Va r i at i o n
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Training intensity should increase over time to achieve
overload. This is done through increasing frequency,
intensity, time and type of training when the body adapts
to one phase of training.
Progression
An athlete must continually train to maintain his/her
physical abilities. If not, over time, the athlete will lose
the higher level of strength, power, speed or endurance
made in the preceeding phases.
Continuity
The training phases are structured from highly general
to highly specific. Adaptations are tightly coupled
to the mode, frequency and duration of the training
performed. Essentially, specificity training means that
to be a good sprinter, one must sprint!
Specificity
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It takes specific
training done with
the right timing,
intensity and focus
to achieve top-
end speed.
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Pla
Training Phases
Phase one Training to Train
Phase Two
Begin Sprint
Specific Training
Phase Three Speed Training
Build your Planning is everything. Disorganized, random training
will undoubtedly lead to random results. Ultimately
training plan great coaches and athletes know what they need
to do to perform well and they deliberately work
towards it. There are well-thought-out reasons behind
from back to every rep and each moment of recovery. It is that
calculated planning and purposeful work that drives
front. progress.
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an smarter
Phase four
Athlete Specific
Training
Phase five Pre Competition/
Competition Training
Recovery phase Active Recovery
Over his many years training elite athletes, Coach
Harnden has learned that identifying a finishing
point and working backward to plan the phases of
training is the best way to ensure a successful season.
This guide will walk you through the phases Coach
Harnden uses to create his season training blueprint.
As you plan your own season, identify your finishing
goal and formulate in reverse from there, working
back to phase 1.
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Phase 1
T r a i n i n g to T r a i n
Phase 1 is about building To begin sprint training, you must first Phase one is three weeks long with a
build a level of fitness to handle sprint one-week recovery for a total of four
a level of fitness to handle
training. In this first phase, training is weeks. Weight lifting should occur 2-3
event specific training. basic and focused on overall fitness days during the week depending on the
rather than sprint-specific work. There athlete and their specific event. Again,
is no overloading or specificity in this the focus is building a general strength
phase and the goal is to be fit enough to level and proper technique to handle
train at a high level without getting hurt. more strenuous lifting in the subsequent
In general, when an athlete is injured phases. In this phase, there are some
during the first four weeks of training, non-traditional track exercises included
they continue to experience injuries to build fitness at a safe level such as
throughout the season so this first lunge series, running on sand, low level
phase is critical. plyometrics, hurdle walk-overs, and
flexibility work. Progression during this
phase is achieved through increasing
the volume of training each week.
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Training Week
Structure PHASE 1 TRACK WORK EXAMPLE WEEK
Monday Thursday
TRACK WORK • WARM UP • WARM UP
• WICKETS - 4 X 30M • ACCELERATION COMPLEX
DAY 1 Te mp o • 8 X 250M ON GRASS / WALK 50M • 8 X 300M DECREASING RECOVERY
DAY 2 Low Level Stadium Stairs • 3 X PLYO CIRCUIT
Friday
DAY 3 Recover y • 2 X MED BALL ROUTINE
• WARM UP
• LUNGE SERIES
• 3 X PLYO CIRCUIT
DAY 4 Te mp o
• COOL DOWN
• LUNGE SERIES
DAY 5 S a n d o r P l yo met rics
Tuesday • COOL DOWN
DAY 6 Hil l s • WARM UP
Saturday
• 8 X ALL STADIUM STAIRS
• WARM UP
WEIGHT LIFTING • 5 X HALF STADIUM STAIRS
• 6 X 200M HILLS
• 10 X RUN BACK
• LUNGE SERIES
• A/B SKIPS
3-4 • SAND WALKS
Times/Week • AB CIRCUIT
Wednesday
• REST
Focus is on building general strength and
technique.
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Phase 2
E v e n t s p e c i f i c p r e pa r at i o n
The goal of phase 2 is to After building general fitness in phase 1, for competition training and some
you are now ready to train specifically will remain constant throughout the
prepare the body for more
for sprinting. Intensity and volume are remainder of the season to measure
intense sprint specific increased in this phase and recovery progress from phase to phase.
training. becomes more active with overall work
rising by 40-50%. Two morning sessions Phase two is three weeks long with
of the training week are focused on one week of recovery. Weight lifting
speed workouts with repetitions of increases in this stage to 4 days/week.
good acceleration/technical work. These sessions should compliment the
Another two mornings are focused on morning workout of the day, moving the
building power with resistance training. weight fast (cleans, snatches, etc.) on
Plyometrics and hill work increase in speed days and doing resistance work
volume, intensity and/or variety and the (squats, dead lifts, etc.) on power days.
recovery day is an active non-impact Weight testing is done in this phase with
session in the pool. The workouts in this a 5-rep max test and is used to gauge
phase are designed to get you ready improvement through the season.
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PHASE 2 TRACK WORK EXAMPLE WEEK
Training Week Monday AM Thursday AM
• WARM UP • WARM UP
Structure • 6 X 20 STICK DRILL • 6 X 20 STICK DRILL
• 2 X 4 30 WICKETS • 2 X 4 30 WICKETS
TRACK WORK Monday PM Thursday PM
• WARM UP • WARM UP
DAY 1 Te m p o - A d d D i s ta n ce • 4 X 50 FROM 120 START • 4 X 50 FROM 120 START
DAY 2 Stadium Stairs - Add Volume • 130/120/110 (WALK BACK RECOV) • 3 X 140 INS/OUTS
DAY 3 Pool Re cove r y
• 3 X 150/150 • 4 X 200 30/90
• 2 X CIRCUIT • 2 X MED BALL CIRCUIT
DAY 4 Eve n t S p e c i f i c Te m p o
• LUNGE SERIES • LUNGE SERIES
DAY 5 Plyo m et r i c s - A d d I n te n s i t y Tuesday AM Friday AM
DAY 6 H ills - S h or te r/A d d I n te n s i t y
• WARM UP • WARM UP
• 6 X 20 SLED PUSH • 6 X 20 SLED PUSH
• 6 X 20 SLED PULL • 6 X 20 SLED PULL
WEIGHT LIFTING • 6 X 30 BACKWARD WALK PULL • 6 X 30 BACKWARD WALK PULL
Tuesday PM Friday PM
• JOG WARM UP • PLYOMETRICS
4
Times/Week
• 8 X ALL STADIUM STAIRS (SS) • SAND DRILLS
• 4 X 15 DOUBLE HOPS SS • MAT RUNS
• 3 X 10 SINGLE HOPS SS • MAT JUMPS
Weight training should compliment the • 4 X 10 SETS SS SKIP BACK Saturday
track workout for the day, moving weight
• SAND DRILLS • 3 X 250 HILLS
fast on speed days and doing resistance
work on power days. • AB CIRCUIT • 3 X 150 HILLS
Wednesday • 4 X 40 HILLS
• POOL RECOVERY
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Phase 3
S p e e d c yc l e
Phase 3 is specific to Phase three is a speed cycle and Weight lifting is done 3 days/week and
specifically designed to make you faster. continues to compliment the training
building speed.
In this phase, pure speed training and on the track. The maximum weight
more intense sprint workouts replace and power is decreased to focus on
the tempo work in the previous phases. faster movements that support speed
With this increase in intensity and progression.
overload, stadium stairs are omitted
from the plan to allow a clear focus on During this phase, efforts should be
technical speed work. On the track, timed to give a measure of where
traditional speed work such as fast you are and establish goals to chase.
120Ms, fast 150Ms, flying 30Ms and Technique should be practiced every
block-starts form the core of the training single day from the warm-up through
plan. the end of the workout. By training in
the same way you plan to compete,
Again, this phase is 3 weeks long with consistency will be inherent on race day.
one week of recovery at the end.
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PHASE 3 TRACK WORK EXAMPLE WEEK
Training Week Monday AM Thursday AM
Structure •
•
3 X 20M FALLING
3 X 20M 2-POINT START
•
•
3 X 20M FALLING
3 X 20M 2-POINT START
• 3 X 20M 3-POINT START • 3 X 20M 3-POINT START
TRACK WORK • 6 X WICKETS • 6 X WICKETS
Monday PM Thursday PM
DAY 1 S pe e d - S hor t D i s ta n ce
• 4 X 20M TAPE DRILL • 4 X 20M TAPE DRILL
DAY 2 Speed - Longer Distance
• 6 X 20M BLOCK START • 6 X 20M BLOCK START
DAY 3 Pool Re cove r y • 2 X 30M FLYING • 4 X 20/20/20M
DAY 4 Te c hn i ca l Tra i n i n g • 6 X 30M SLEDS • 6 X 30M SLEDS
• CIRCUIT • CIRCUIT
DAY 5 P l yom et ri c s
Tuesday AM Friday AM
DAY 6 H ills - Lon ge r/ Lowe r I n te n s i t y • 3 X 20M FALLING • 3 X 20M FALLING
• 3 X 20M 2-POINT START • 3 X 20M 2-POINT START
WEIGHT LIFTING • 3 X 20M 3-POINT START • 3 X 20M 3-POINT START
• 6 X 20M SLED PULL/PUSH • 6 X 20M SLEDS
• 5 X 30M ALT BOUNDS • 3 X 30M SPEED BOUNDS
3 Tuesday PM Friday PM
Times/Week
• 6 X 20M TAPE DRILL • PLYOMETRICS
• 2 X 250M
Saturday
• 2 X 150/150M • 4X 60/90/120M HILLS
Reducing power but increasing speed to
mirror track speed work. • CIRCUIT
Wednesday
• POOL RECOVERY
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Phase 4
At h l e t e s p e c i f i c t r a i n i n g
Phase 4 is a maintenance Phase 4 is structured to accommodate Throughout the holidays, the plan is
life outside of track and field: holidays, structured based on how the athlete
phase built around real
final exams and travel. It’s 4-5 weeks is able to train on their own. Ideally,
life. long and is very specific to each training will be comprised of about
individual athlete. Workouts are 50% of phase 2 work and 50% of phase
planned to fit the athlete’s personal three work. Specific athlete strengths
schedule and access to training are the focus of these workouts so
facilities. they are comfortable and confident in
completing the workout by themselves
During final exams, the focus is not on with consistent quality repetitions.
training, but staying healthy. Fitness
maintenance is the goal and training
time is shortened to accommodate
studies.
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Training Week
Structure
TRACK WORK PHASE 4 EXAMPLE WEEK
DAY 1 Te m po & W e i g ht L i f t i n g
Monday Thursday
DAY 2 Resistance & Plyometrics • 4 X 120M/120M ON TURF • 8 X 40M BLOCK STARTS
DAY 3 W e i g ht L i f t i n g • 6 X 20M SLED PULLS/PUSHES
DAY 4 Te c hn i ca l & Powe r
Tuesday Friday
DAY 5 W e i g ht L i f t i n g
• 6 X 20M 3 POINT START • WEIGHT LIFTING
DAY 6 H i l l s - Low Re p s • 6 X 20M SLED PULLS/PUSHES
• PLYOMETRICS
WEIGHT LIFTING
Wednesday Saturday
• WEIGHT LIFTING • 3 X 250M HILLS
3
Times/Week
Focus on maintaining fitness and
strength.
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Phase 5
P r e- C o m p e t i t i o n / C o m p e t i t i o n
Phase 5 is where the work Phase Five is the pre-competition/ Harnden plans two weeks between
competition phase. Preparation and competitions with a 12-day training
done throughout the
planning during this phase is done in cycle whenever possible. This allows
previous phases is tested micro cycles (i.e. training for 2-4 weeks for multiple days of specific sprint
and realized. leading-up to the next competition). refinement.
This is where planning training from
back-to-front really pays off. If the goal In this cycle, race performance is
of the season is to do well at a specific fine-tuned, nurturing strengths and
event, planning training for a good adjusting faults from previous races.
performance at the qualifying event is Technical speed work is the focus and
vital to peaking at the right times. measuring efforts through timing,
setting timing goals and evaluating/
Ultimately, to get the timing right, more adjusting to reach those goals is
than a week between competitions the polishing needed for faster
is necessary to do the training that is performances in future races.
needed to improve. This is why Coach
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PHASE 5 TRACK WORK EXAMPLE
Training 2 WEEKS (AFTER SATURDAY COMPETITION)
Sunday Saturday
Structure • RECOVERY • 250M/150M/150M - 10 MIN RECOV
Monday Sunday
TRACK WORK
2 Weeks Between Competitions • RECOVERY WARM UP • RECOVERY
• CORE WORK
Monday
COMP E T I T I O N
• LUNGE SERIES • 5 X 20M BLOCK START
1-2 • TREATMENT (MASSAGE, ETC.) • 5 X 20M SLED PULLS/PUSHES
Post Competition Recovery
DAYS • PLYOMETRICS
Tuesday
7-8 • ACCELERATION COMPLEX • CIRCUIT
Athlete Specific Training
DAYS • 4 X 40M WICKETS
Tuesday
3-4
Competition Preparation
• 5 X 90M - 8 MIN RECOVERY • RECOVERY WARM UP
DAYS
Wednesday • CORE/UPPER BODY
• 250M/150M/150M - 10 MIN RECOV • LUNGE SERIES
• PLYOMETRICS • TREATMENT (MASSAGE, ETC.)
WEIGHT LIFTING
Thursday Wednesday
• RECOVERY WARM UP • 4 X 30M WICKETS
3 • CORE WORKOUT • 2 X 120M
Times/Week • LUNGE SERIES
Thursday
• TREATMENT (MASSAGE, ETC.) • RECOVERY/TRAVEL
Friday Friday
Weight lifting on Tuesday, Wednesday &
Saturday.
• 5 X 20M BLOCK START
• RECOVERY
• 4 X 30M FLYING
• COMPETITION PREP
• 6 X 30M SLED PULLS/PUSHES
• PLYOMETRICS
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Recovery
I n t e g r at e d i n to e a c h p h a s e
Recovery is the Recovery is crucial to the foundation of a focus on recovery through lifestyle
every training cycle and is purposefully as well. Proper nutrition, hydration
indespensible component
built into every phase in Coach and sleep should also be thoughtful
of every phase of training. Harnden’s training plan. At the end and monitored to ensure full recovery
of each phase, the recovery week is between training sessions. During a
the cornerstone - it the indispensible recovery week, weight lifting volume
component of preparation, progression OR intensity is decreased. An additional
and competing. An athlete that doesn’t day of pool recovery is added and
recover well will eventually suffer injury. speed/resistance work is reduced and
In a sport with a 1% differentiation done on a low impact surface, such as
between normality and greatness, sand or turf. The focus is on recovery
recovery is key. while maintaining consistent training,
nutrition, sleep and other lifestyle
Quality recovery is active and includes schedules.
low impact, low volume or low intensity
workouts. Off the track, there must be
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Recovery Week
Structure
TRACK WORK RECOVERY WEEK EXAMPLE
DAY 1 S a n d / Turf Re cove r y
Monday Thursday
DAY 2 Lower Intensity Training • 3 X 10M FALLING START • 8 X 40M BLOCK START
DAY 3 Pool Re cove r y • 3 X 10M 2-POINT START • 6 X 20M SLEDS
• 3 X 120/90/60M
DAY 4 S a nd / Turf Re cove r y
DAY 5 Pool Re cove r y Tuesday Friday
DAY 6 H ills - Low I n te n s i t y
• 6 X 20M 3-POINT START • POOL RECOVERY
• 6 X 20M SLED
• PLYOMETRICS
WEIGHT LIFTING
Wednesday Saturday
• POOL RECOVERY • 3 X 150/120/90M HILLS
Reduce
Volume OR
Intensity
Reduce either the volume or intensity of
weight lifting, but not both.
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Dynamic
Warm Up
Light strides with a focus on sprint
S TA R T: J O G mechanics, foot placement and hip
alignment.
SPRINTING ARM SWINGS SIDE SKIPS ANKLE POPS
One set moving forward with Perform moving left and right. Focus on keeping the leg straight
forward swings and one moving and stay on top of the “pop.”
backwards with backward swings.
KARAOKE A SKIP A RUN
Focus on keeping the hips up and Focus on low heel recovery, Focus on keeping arms at 90°,
practicing good arm action (90°). keeping arms at 90°, stabilizing staying tall, dorsiflexion and
the hips and snapping foot down snapping foot down under center
under center of gravity. of gravity.
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DY N A M I C S T R E T C H E S
HAMSTRING SWEEPS T BARS ALT LEG SWINGS
Keep back straight and upper Keep back straight and upper Both legs straight during swing.
body relaxed. Movement is at body relaxed. Movement is at Focus on upper body posture and
lower back and hips. lower back, hips and glutes. stretch in hamstring.
Stationary leg swing Rocking Lunges Alt knee drops
Plant foot remains flat on ground Keep glutes contracted and torso Keep back straight and avoid
with very slight knee bend in straight. Feel stretch in hips/hip dragging the feet.
swing leg. flexors. Do on both legs.
Sitting glute stretch Sitting hip stretch Rocking adductor
Keep back straight and front knee Keep hips off ground and rock Keep hips tilted forward while
off ground. deeper for more stretch. rocking back slightly.
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Circuit Example
30M RUN BETWEEN EACH EXERCISE - DO EACH 3 TIMES
10 X PUSH UP 10 X CRUNCH
10 X KNEE TUCK 10 X LEFT SIDE HIP THRUST
10 X RIGHT SIDE HIP THRUST 10 X UNDER HURDLE
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Med Ball Example
6 X OVERHEAD BACK 6 X LUNGE TOSS 6 X CHEST PASS
6 X HAMMER TOSS 6 X WALKING SLAMS
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