TRAINING PROGRAM

ATHLETICS
(100M, 200M, 400M)
Sept 16 Sept 17 Sept 18 Sept 19 Sept 20 Sept 21 Sept 22
- Circuit Training - Short speed drills - Drills - Full Speed - Running Drills -Running Drills
- squat, pull ups, - 3 reps, 20m drills, - Intensive Interval - Long Speed - Curve Starting
Russian twist, back 30m run 3 sets of
extension, step ups,
dips, sit ups, calf raise, 3 sets of 5 x 100m 5 x 30m-60m 5 x 200m-300m 2 x 20m-40m-60m-
- 8 x 80m-100m- (80%, active (walk interval, 2 x 500m 80m (Rec. 6 min) JOGGING
lunges, high knee
3 sets/10 reps/ 120m-150m recovery 2 min) running start, - 80% speed 2 x 90m sprinting
1 min rest (5 min recovery) recovery/set-6min) - Rec. 10min/sets 30m-30m-30m
- walk interval/run 80%-90%-100%
Sept 23 Sept 24 Sept 25 Sept 26 Sept 27 Sept 28 Sept 29
- Over Distance - Running Drills - Circuit Training - Running Drills - Running Drills - Speed Endurance
- squat, pull ups, - Long Speed
3 x 150m-250m- - 20 min run Russian twist, back - 20 min run 6 x 80m-100m-
extension, step ups,
450m dips, sit ups, calf raise, 4 x 200m-300m 120-150m
2 x 500m (rec. 8min/set) TIME TRIAL
lunges, high knee
2 sets/45 sec/ - 80% speed
1 min rest - Rec. 10min/sets
- walk interval/run
Sept 30 October 1 October 2 October 3 October 4 October 5 October 6
- Circuit Training - Short speed drills - Over Distance - Running Drills - Full Speed -Running Drills
- squat, pull ups, - 3 reps, 20m drills, - Long Speed - Curve Starting
Russian twist, back 30m run 2 x 150m-250m- 3 sets of
extension, step ups,
dips, sit ups, calf raise, 450m 3 x 200m-300m 3 x 30m-60m 2 x 20m-40m-60m-
JOGGING - 6 x 80m-100m- 1 x 500m (walk interval, 80m (Rec. 6 min)
lunges, high knee
2 sets/30 sec/ 120m-150m - 80% speed running start, 2 x 90m sprinting
1 min rest (5 min recovery) - Rec. 10min/sets recovery/set-6min) 30m-30m-30m
- walk interval/run 80%-90%-100%
October 7 October 8 October 9 October 10 October 11 October 12 October 13
- Drills - Running Drills
- Intensive Interval
- 20 min run
2 sets of 3 x 100m
(80%, active JOGGING COMPETITION JOGGING
recovery 2 min)
 TRAINING PROGRAM
ATHLETICS
(JUMPS)
Sept 16 Sept 17 Sept 18 Sept 19 Sept 20 Sept 21 Sept 22
-Running Drills -Varied Jumps - Drills - Drills - Drills - Drills -Stairs Running
- Circuit Training - 1 step, 2 step, 3 step, - Technique Work - Plyometrics -Technique Work -Speed Work -Zigzag Running
- squat, pull ups, both feet jump, all left, -squat jump
Russian twist, back all right, left-left-right, -split jump
right-right-left, run 15 x 3-5-7 step 10 x full approach 12 x 120m 8 x 100m
extension, step ups, -lateral/cone jump
dips, sit ups, calf raise, short approach run -double leg tuck jump with proper take
lunges, high knee Mini Hurdles and -box jump off
3 sets/90 sec/ boxes 3 sets -side jump and sprint
1 min rest - 3ft spacing 3 sets/90 sec
Sept 23 Sept 24 Sept 25 Sept 26 Sept 27 Sept 28 Sept 29
-Weight Training - Drills -Varied Jumps - High Jump Drills - Drills - Drills
- inverted dumbbell fly -Technique Work - 1 step, 2 step, 3 step, - Long Jump Drills
- bicep curl both feet jump, all left, - Technique Work 8 x 100m sprint 15 min run
- standing military press all right, left-left-right,
- leg curl 10 x full approach right-right-left, run Perfect approach 6 x 120m sprint PERFORMANCE
- leg extension with proper take with take off Walk interval TRIAL
- bench dumbbell fly off Mini Hurdles and
3 sets/12 counts/ boxes 3 sets 15 reps
1 min rest - 3ft spacing
Sept 30 October 1 October 2 October 3 October 4 October 5 October 6
- Running Drills - Drills - Drills - Drills -Varied Jumps - Running Drills - Drills
- Sprint - High Jump - Plyometrics -Technique Work - 1 step, 2 step, 3 step, - Sprint - Technique Work
Exercises -squat jump both feet jump, all left,
-split jump all right, left-left-right,
3 x 60m-80m- Rest 7 min 10 x full approach right-right-left, run 2 x 60m-80m- 15 x 3-5-7 step
-lateral/cone jump
120m-150m 6 x 40m sprint -double leg tuck jump with proper take 120m-150m short approach run
Walk interval 100% effort -box jump off Mini Hurdles and Walk interval
Rest 8 min/set -side jump and sprint boxes 3 sets Rest 8 min/set
2 sets/90 sec - 3ft spacing
October 7 October 8 October 9 October 10 October 11 October 12 October 13
- High Jump Drills - Running Drills
- Long Jump Drills
- Technique Work - 15 min run
Perfect approach
with take off JOGGING COMPETITION JOGGING

15 reps
 TRAINING PROGRAM
ATHLETICS
(MIDDLE AND LONG DISTANCE)
Sept 16 Sept 17 Sept 18 Sept 19 Sept 20 Sept 21 Sept 22
-Running Drills - Steady Run - Running Drills - Running Drills -Weight Training - Running Drills -Pace Running
- Circuit Training 10 km Girls - Intensive Interval - hung pull, bar - Pace endurance
- push ups, sit ups, back 12 km Boys 1 ½ hour running shoulder stretch, bar 20 x 400m x 200m
ext, mountain climbing, side bending, bar hip
5 x 200m-300m twisting, bench press, G – 2 x 1000m-
burpees
8 x 100m sprint (5 sets, 75% effort, box lunge 3000m 70-75 sec. Easy Jog
4 sets/30 sec/
rec. jog, 1 min bet. 4 sets, 12 counts B – 3 x 1000m-
1 min rest
rep, 3min/set) 3000m
Rec. 8 min/run
Sept 23 Sept 24 Sept 25 Sept 26 Sept 27 Sept 28 Sept 29
-Running Drills -Road Running - Running Drills - Running Drills - Running Drills - Running Drills
- Circuit Training 10 km Girls - Pace endurance
- push ups, sit ups, back 12 km Boys 14 x 400m x 200m - Fartlek - Stairs Running
ext, mountain climbing, G – 2 x 1000m- 80-90% easy jog G – 6 laps
burpees TIME TRIAL
6 x 100m sprint 3000m B – 12 laps
4 sets/30 sec/
B – 3 x 1000m-
1 min rest
3000m
Rec. 8 min/run
Sept 30 October 1 October 2 October 3 October 4 October 5 October 6
- Running Drills - Running Drills - Running Drills - Running Drills - Running Drills - Running Drills -Weight Training
- hung pull, bar
14 x 400m x 200m 2 x 1000m-3000m 45 min run 1 x 5000m 30 min run 3 sets of: shoulder stretch, bar
side bending, bar hip
90-95% easy jog Rec. 6-12 min Target time per lap 95% effort 300m-100m-300m twisting, bench press,
90-100 sec 8 x 100m Pace Run-Jog-Run box lunge
7 min rec. 2 sets, 10 counts

October 7 October 8 October 9 October 10 October 11 October 12 October 13

- Running Drills - Running Drills

8 x 400m x 200m - 30 min run

90-95% easy jog
JOGGING COMPETITION JOGGING
 TRAINING PROGRAM
ATHLETICS
(HURDLES)
Sept 16 Sept 17 Sept 18 Sept 19 Sept 20 Sept 21 Sept 22
-Running Drills - Running Drills - Running Drills - Running Drills - Running Drills - Running Drills - Running Drills
- Circuit Training - Flexibility Drills - Hurdle Endurance - Speed Work - Hurdle Endurance - Flexibility Drills
- push ups, sit ups, back - Hurdle Drills - Technique Work 3 x 100m-200m-
ext, mountain climbing, 6 x 200m-300m 8 x 120m 8 x 120m of 10H 300m-300m-200m-
burpees
12 x 1-3 hurdles 90% effort Rec 5-6 min run 8 x 5-6H with time 100m
4 sets/30 sec/
Rec 8 min for 400H Rec 10min / set
1 min rest
6 min rest per run 1 x 800m-600m-
400m
Sept 23 Sept 24 Sept 25 Sept 26 Sept 27 Sept 28 Sept 29
- Running Drills - Running Drills - Running Drills -Running Drills - Running Drills - Running Drills
- Hurdle Endurance - Hurdle Endurance - Flexibility Drills - Circuit Training - Speed Work - Flexibility Drills
- Technique Work - push ups, sit ups, back - Hurdle Drills
8 x 100M with 8H 6 x 200m-300m ext, mountain climbing, 8 x 100m-120m-
burpees TIME TRIAL
Rec 5-6 min run 90% effort 8 x 5-6H with time 150m 6 x 3H-5H-7H with
4 sets/30 sec/
for 100H time
1 min rest
6 min rest per run Rec 8 min

Sept 30 October 1 October 2 October 3 October 4 October 5 October 6

- Running Drills - Running Drills - Running Drills - Running Drills - Running Drills - Running Drills - Running Drills
- Flexibility Drills - Speed Work - Flexibility Drills - Fartlek - Flexibility Drills - Flexibility Drills
- Technique Work - Hurdle Drills - 15 min run - Hurdle Drills - Hurdle Drills
- Fast Start 8 x 100m (90-100 sec. / laps) 6 laps
6 x 3H-6H 6 x 150m 3 x 3H-5H 2 x 1H-3H-5H-7H 3 x 3H-5H
3 x 200m-300m
Rec 8 min 90% effort 6 x 50m sprint 3 x 200m-300m
Rec 6 min 90% effort
October 7 October 8 October 9 October 10 October 11 October 12 October 13
- Running Drills - Running Drills
- Speed Work
- 30 min run
8 x 100m-120m-
150m JOGGING COMPETITION JOGGING

Rec 8 min
 TRAINING PROGRAM
ATHLETICS
(THROWS)
Sept 16 Sept 17 Sept 18 Sept 19 Sept 20 Sept 21 Sept 22
-Running Drills Speed Work Technique Work Weight Training Technique Work Speed Work Technique Work
- Circuit Training Shotput Drills -push up Discus Throw Drills Javelin Throw
- squat, pull ups, 15 x 50m -mountain climbing 12 x 100m Drills
Russian twist, back 30 throws -sit ups 25 throws Good recovery
extension, step ups,
dips, sit ups, calf raise, 75% effort -squat thrust 30 throws
lunges, high knee Proper recovery -back ext
3 sets/90 sec/
1 min rest 6 sets
Sept 23 Sept 24 Sept 25 Sept 26 Sept 27 Sept 28 Sept 29
Weight Training Technique Work Speed Work Technique Work Running Drills - Running Drills
-push up Shotput Drills Discus Throw Drills
-mountain climbing 15 x 50m Pull Ups - 15 min run
-sit ups 30 throws 25 throws PERFORMANCE
-squat thrust 75% effort 5exercise, 3 sets, TRIAL
-back ext Proper recovery 15 reps

6 sets
Sept 30 October 1 October 2 October 3 October 4 October 5 October 6
Speed Work Technique Work Running Drills Technique Work Speed Work Technique Work Weight Training
Shotput Drills Discus Throw Drills Javelin Throw -push up
12 x 100m Pull Ups 15 x 50m Drills -mountain climbing
Good recovery 30 throws 25 throws -sit ups
75% effort 5 exercise, 2 sets, 30 throws -squat thrust
Proper recovery 10 reps -back ext

2 sets
October 7 October 8 October 9 October 10 October 11 October 12 October 13
Technique Work - Running Drills
Javelin Throw
Drills - 15 min run

30 throws JOGGING COMPETITION JOGGING