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12 Week 100 200m

Workouts PDF

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100-200m Phase I Week 1
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Day 1:

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Warm-up Routine (Watch video)
4x 100m Build-ups with walk back recovery
3-5min Cool-down and Stretch
Strength Training

Day 2:
800m Warm-up/Flex/Hurdle Mobility/Drills/Build-ups
Endurance Challenge 1: 2x 6x 100m @ 75% effort with jog-back recovery and 3min between sets

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3-5min Cool-down and Stretch
8min Core

Day 3:
5-minute warm-up/Static Stretch

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1400m Pedestal Circuit
Strength Training

Day 4:
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800m Warm-up/Flex/Hurdle Mobility/Drills/Build-ups
5x 20m accelerations with a walking start. 3 min rest
5x 20m accelerations with a rolling standing start. 3 min rest
3-5min Cool-down and Stretch
8min Core Strength
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Day 5:
800m Warm-up/Flex/Hurdle Mobility/Drills/Build-ups
2x10x 100m @ 70-77% (Boys= 14-20sec/Girls= 17-24sec) with 30sec rest and 3-4min between sets
3-5min Cool-down and Stretch
Strength Training

Day 6:
10-15 minutes of continuous running

Day 7:
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Optional workout / Day off

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100-200m Phase I Week 2

Day 1:
800m Warm-up/Flex/Hurdle Mobility/Drills/Build-ups
5x 20-30m accelerations with a walking start. 3 min rest
5x 20-30m accelerations with a rolling standing start. 3 min rest
3-5min Cool-down and Stretch
Strength Training

Day 2:
800m Warm-up/Flex/Hurdle Mobility/Drills/Build-ups
2-3x10x 100m @70-77% (Boys= 14-20sec/Girls= 17-24sec) with 30sec rest and 3-4min between sets
3-5min Cool-down and Stretch
8min Core

Day 3:
5-minute warm-up/Static Stretch
Hurdle Mobility Extended
1400m Circuit of choice
Strength Training

Day 4:
800m Warm-up/Flex/Hurdle Mobility/Drills/Build-ups
8-10x 7-second hill sprints or weighted sled pulls with 3 min rest
3-5min Cool-down and Stretch
8min Core Strength

Day 5:
800m Warm-up/Flex/Hurdle Mobility/Drills/Build-ups
Endurance Challenge 2: 10-15x 100m @ 75% effort with jog-back recovery (continuous)
3-5min Cool-down and Stretch
Strength Training

Day 6:
Optional 1400m-1600m Circuit of choice / Day off

Day 7:
Optional workout / Day off

100-200m Phase I Week 3

Day 1:
800m Warm-up/Flex/Hurdle Mobility/Drills/Build-ups
Plyometric
2x 20m small ankle hops on left foot with right knee bent in front of body with 1 min rest
2x 20m small ankle hops on right foot with left knee bent in front of body with 1 min rest
Workout
4-5x 20-30m accelerations with a rolling standing start. 3 min rest
4-5x 20-30m accelerations with a falling start. 3 min rest
3-5min Cool-down and Stretch
Strength Training

Day 2:
800m Warm-up/Flex/Hurdle Mobility/Drills/Build-ups
2x 4-5x 200m @70-77% (Boys= 30-40sec/Girls= 37-48sec) with 30sec rest and 3-5min between sets
3-5min Cool-down and Stretch
8min Core

Day 3:
5-minute warm-up/Static Stretch/Hurdle Mobility
Medicine Ball
3-4x Squat + 45 degree Chest Press with 20-60sec rest ( watch video)
1400m Circuit of choice (on grass or turf)
Strength Training

Day 4:
800m Warm-up/Flex/Hurdle Mobility/Drills/Build-ups
3x 30m accelerations with a falling start. 3 min rest
4x fly 30’s with 3min (walking) recovery
3-5min Cool-down and Stretch
8min Core Strength

Day 5:
800m Warm-up/Flex/Build-ups ( No hurdle mobility or drills)
200m Time Trial (TT) from standing start (This 200m TT will be needed for future workouts)
*15min recovery*
4-5x 200m @ 80% of your 200m TT with 3min rest
3-5min Cool-down and Stretch
Strength Training

Day 6:
Optional 1400m-1600m Circuit of choice / Day off

Day 7:
Optional workout / Day off

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100-200m Phase I Week 4

Day 1:
800m Warm-up/Flex/Hurdle Mobility/Drills/Build-ups
Plyometric
2-3x 4x standing box jumps (1-3ft high box) with 1-2min rest between sets (see video)
Workout
2x 30m accelerations with a rolling standing start. 3 min rest
6-7x 30m accelerations with a falling start. 3 min rest
3-5min Cool-down and Stretch
Strength Training

Day 2:
800m Warm-up/Flex/Hurdle Mobility/Drills/Build-ups
8x 200m @ 80% (of 200m TT) with 3min recovery
3-5min Cool-down and Stretch
8min Core

Day 3:
5-minute warm-up/Static Stretch/Hurdle Mobility
Medicine Ball
2x 4-5x Over Head Back (OHB) throws with 20-30sec rest between throws and 1-2 min between sets
Workout
1400m Circuit of choice (on grass or turf)
Strength Training

Day 4:
800m Warm-up/Flex/Hurdle Mobility/Build-ups ( No drills)
2-3x 3x Fly 30’s with 3min recovery between reps and 5min (walking) recovery between sets.
3-5min Cool-down and Stretch
8min Core Strength

Day 5:
800m Warm-up/Flex/Build-ups ( No hurdle mobility or drills)
8-10x Long Hill Runs (80-100m) @ 80-85% effort with downhill walking recovery
Or
4-5x 30sec @ 80-85% effort (on grass) + 1min jog + 10sec sprint (track) with a recovery of 3-5min
3-5min Cool-down and Stretch
Strength Training

Day 6:
Optional 1400m-1600m Circuit of choice / Day off

Day 7:
Optional workout / Day off

100-200m Phase II Week 5

Day 1:
800m Warm-up/Flex/Hurdle Mobility/Drills/Build-ups
Block Intro (watch video)
Medicine Ball
3-4x Squat + 45 degree Chest Press with 20-60sec rest (watch video)
Workout
3x 15m block starts with 2min rest
6-8x 30m block starts with 3 min rest
3-5min Cool-down and Stretch
Strength Training

Day 2:
800m Warm-up/Flex/Build-ups ( No hurdle mobility or drills)
8x 200m @ 80-83% with 3min recovery
3-5min Cool-down and Stretch
8min Core

Day 3:
800m Warm-up/Flex/Hurdle Mobility/Drills/Build-ups
Plyometric
2-3x 4x Seated box jumps (1-3ft high box) with 1-2min rest between sets (see video)
Workout
8-10x 7-second hill sprints or weighted sled pulls with 3 min rest
3-5min Cool-down and Stretch
Strength Training

Day 4:
800m Warm-up/Flex/Hurdle Mobility/Drills/Build-ups
2x 3x Ins and Outs (30-20-20) with 3min recovery between reps and 5min recovery between sets.
3-5min Cool-down and Stretch
8min Core Strength

Day 5:
800m Warm-up/Flex/Build-ups ( No hurdle mobility or drills)
2x5x 200m @ 70-77% with 30sec rest between reps and 3-5min between sets
3-5min Cool-down and Stretch
Strength Training

Day 6:
Optional 1600m Circuit of choice / Day off

Day 7:
Optional workout / Day off

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2. VIEW PUBLIC RECORDS ›
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3.
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4. LICENSE PLATE LOOKUP ›

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100-200m Phase II Week 6

Day 1:
800m Warm-up/Flex/Hurdle Mobility/Drills/Build-ups
Medicine Ball
2-3x 4x Squat + 45 degree Chest Press with 20-60sec rest between reps and 1-2min between sets
Workout
4-5x 30m block starts with 3 min rest (100m start line)
4-5x 40m block starts from the 200m start line (200m athletes) with 3 min rest
3-5min Cool-down and Stretch
Strength Training

Day 2:
800m Warm-up/Flex/Build-ups ( No hurdle mobility or drills)
150-120-150-120-150m @ 90-95% with 5-8min recovery
3-5min Cool-down and Stretch
8min Core

Day 3:
5-minute warm-up/Static Stretch/Hurdle Mobility
Plyometric
2-3x 4x standing box jumps (1-3ft high box) with 1-2min rest between sets (see video)
Workout
1400m Pedestal Circuit (on grass or turf)
Stretch
Strength Training

Day 4:
800m Warm-up/Flex/Hurdle Mobility/Drills/Build-ups
3x 3x Fly 30’s with 3min recovery between reps and 5min (walking) recovery between sets.
3-5min Cool-down and Stretch
8min Core Strength

Day 5:
800m Warm-up/Flex/Build-ups ( No hurdle mobility or drills)
6x 200m @ 85% with 2-3min recovery
3-5min Cool-down and Stretch
Strength Training

Day 6:
Optional 1600m Circuit of choice / Day off

Day 7:
Optional workout / Day off

100-200m Phase II Week 7

Day 1:
800m Warm-up/Flex/Hurdle Mobility/Drills/Build-ups
Medicine Ball
2x 4x Squat + 45 degree Chest Press with 20-60sec rest between reps and 1-2min between sets
Workout
4-5x 50m block starts with 3 min rest
4-5x 7-second hill sprints or sled pulls with 3 min rest
3-5min Cool-down and Stretch
Strength Training

Day 2:
800m Warm-up/Flex/Build-ups ( No hurdle mobility or drills)
5-6x 150m sprint-cruise-sprint (50-50-50m) @ 90-95% with 8-10min recovery
3-5min Cool-down and Stretch
8min Core

Day 3:
5-minute warm-up/Static Stretch/Hurdle Mobility
Medicine Ball
2x 4x Over Head Back (OHB) throws with 20-30sec rest between throws and 1-2 min between sets
Workout
1400m Pedestal Circuit (on grass)
3-5min Cool-down and Stretch
Strength Training

Day 4:
800m Warm-up/Flex/Hurdle Mobility/Drills/Build-ups
3-4x 30m block starts with 3 min rest
2-3x 40m block starts with 3 min rest
2-3x 50m block starts with 3-4 min rest
3-5min Cool-down and Stretch
8min Core Strength

Day 5:
800m Warm-up/Flex/Build-ups ( No hurdle mobility or drills)
2x4x Hill Runs (80-100m) @80-85% with downhill jogging recovery (reps) and walking recovery (sets)
Or
4-5x 30sec @ 80-85% effort (on grass) + 1min jog + 10sec sprint (track) with a recovery of 3-5min
3-5min Cool-down and Stretch
Strength Training

Day 6:
Optional 1600m Circuit of choice / Day off

Day 7:
Optional workout / Day off

Search for

1. REPAIR SERVICE MANUALS ›

2. VIEW PUBLIC RECORDS ›
PRINTABLE READING
3.
WORKSHEETS ›

4. LICENSE PLATE LOOKUP ›

5. FREE PTCB PRACTICE TEST ›

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100-200m Phase II Week 8

Day 1:
800m Warm-up/Flex/Hurdle Mobility/Drills/Build-ups
4-5x 50m block starts with 3 min rest
4-5x 40m block starts with 3 min rest
3-5min Cool-down and Stretch
Strength Training

Day 2:
800m Warm-up/Flex/Build-ups ( No hurdle mobility or drills)
4-6x 150m sprint-cruise-sprint (50-30-70m) @ 90-95% with 10-15min recovery
3-5min Cool-down and Stretch
8min Core

Day 3:
5-minute warm-up/Static Stretch
Hurdle Mobility Extended
5 min jogging on grass
Stretch
Strength Training

Day 4:
800m Warm-up/Flex/Hurdle Mobility/Drills/Build-ups
8-10x 7-second hill sprints or weighted sled pulls with 3 min rest
3-5min Cool-down and Stretch
8min Core Strength

Day 5: Prep. For tomorrow’s Time Trial

800m Warm-up/Flex/Hurdle Mobility /Limited Drills/Build-ups
4-5x 30-50m block starts with 3 min rest
3-5min Cool-down and Stretch
Strength Training

Day 6:
200m Time Trial (with or without starting blocks)

Day 7:
Optional workout / Day off

100-200m Phase III Week 9

Day 1:
800m Warm-up/Flex/Hurdle Mobility/Drills/Build-ups
Plyometric
2x 4x standing box jumps (1-3ft high box) with 1-2min rest between sets (see video)
Workout
3-4x 70m block starts (100m or 200m start line) with 3-5 min rest
3-4x 50m block starts with 3-5 min rest
3-5min Cool-down and Stretch
8min Core

Day 2:
800m Warm-up/Flex/Build-ups ( No hurdle mobility or drills)
3-4x 120m+120m @ 90-95% with 30sec rest between the 120’s and 10 -15min recovery between sets
3-5min Cool-down and Stretch
Strength Training

Day 3:
5-minute warm-up/Static Stretch/Hurdle Mobility
1600m Core-dio Circuit on grass (this will replace the 8min Core for the day)
3-5min Cool-down and Stretch

Day 4:
800m Warm-up/Flex/Build-ups ( No hurdle mobility or drills)
2x 5x 200m @ 70-77% with 30sec rest and 3-5min between sets
3-5min Cool-down and Stretch
Strength Training

Day 5: Prep. For tomorrow’s Time Trial

800m Warm-up/Flex/Hurdle Mobility/Drills/Build-ups
4-5x 30-50m block starts with 3 min rest
3-5min Cool-down and Stretch

Day 6:
200m Time Trial with 10-15min recovery
2-3x 200m @ 83-85% (based on today’s TT) with 2-3min recovery

Day 7:
Recover / Day off

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100-200m Phase III Week 10

Day 1:
800m Warm-up/Flex/Hurdle Mobilit y/Limited Drills/Build-ups
Plyometric
2x 4x Standing box jumps (1-3ft high box) with 1-2min rest between sets
Workout
3-4x 70m block starts (100m or 200m start line) with 3-5 min rest
3-4x 50m block starts with 3-5 min rest
3-5min Cool-down and Stretch
8min Core

Day 2:
800m Warm-up/Flex/Build-ups ( No hurdle mobility or drills)
3x “300m Special” (50-100-150) @90-95% with 10-15min recovery
3-5min Cool-down and Stretch
Strength Training

Day 3:
5-minute warm-up/Static Stretch/Hurdle Mobility
Medicine Ball
2x 4x Over Head Back (OHB) throws with 20-30sec rest between throws and 1-2 min between sets
Workout
1600m Core-dio Circuit on grass (this will replace the 8min Core for the day)
3-5min Cool-down and Stretch

Day 4:
800m Warm-up/Flex/Build-ups ( No hurdle mobility or drills)
8-10x 200m @80-83% with 3min recovery
3-5min Cool-down and Stretch
Strength Training

Day 5: Prep. For tomorrow’s Time Trial

800m Warm-up/Flex/Hurdle Mobility /Limited Drills/Build-ups
4-5x 30m block starts with 3 min rest
3-5min Cool-down and Stretch

Day 6:
100m Time Trial with 15min recovery
200m Time Trial with 15min recovery
100m Time Trial

Day 7:
Recover / Day off

100-200m Phase III Week 11

Day 1:
800m Warm-up/Flex/Hurdle Mobility/Drills/Build-ups
3x 80m block starts (100m or 200m start line) with 3-5 min rest
3x 50m block starts with 3-5 min rest
3-5min Cool-down and Stretch
8min Core

Day 2:
800m Warm-up/Flex/Build-ups ( No hurdle mobility or drills)
3-4x “300m Special” (50-100-150) @90-95% with 10-15min recovery
3-5min Cool-down and Stretch
Strength Training

Day 3:
5-minute warm-up/Static Stretch
Hurdle Mobility Extended
1600m Core-dio Circuit on grass (this will replace the 8min Core for the day)
Stretch

Day 4:
800m Warm-up/Flex/Build-ups ( No hurdle mobility or drills)
2x10x 100m @ 70-77% with 20sec rest and 3-4min between sets
3-5min Cool-down and Stretch
Strength Training

Day 5: Prep. For tomorrow’s Time Trial

800m Warm-up/Flex/Hurdle Mobility/Drills/Build-ups
3-4x 50m block starts with 3 min rest
3-5min Cool-down and Stretch

Day 6:
100m Time Trial with 15min recovery
200m Time Trial with 15min recovery
100m Time Trial

Day 7:
Recover / Day off

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100-200m Phase III Week 12

Day 1:
800m Warm-up/Flex/Hurdle Mobility/Drills/Build-ups
2x 80m block starts (100m or 200m start line) with 3-5 min rest
3x 50m block starts with 3-5 min rest
3-5min Cool-down and Stretch
8min Core

Day 2:
800m Warm-up/Flex/Hurdle Mobility /Limited Drills/Build-ups
2x10x 100m @ 70-77% with 30sec rest and 3-4min between sets
3-5min Cool-down and Stretch
Strength Training

Day 3:
5-minute warm-up/Static Stretch
Hurdle Mobility Extended
Stretch
8min Core

Day 4:
800m Warm-up/Flex/Hurdle Mobility /Limited Drills/Build-ups
4-5x 100m build-ups with walk-back recovery
3-5min Cool-down and Stretch
Strength Training

Day 5: Prep. For tomorrow’s Final Time Trial

800m Warm-up/Flex/Hurdle Mobility /Limited Drills/Build-ups
2-3x 50m block starts with 3 min rest
3-5min Cool-down and Stretch

Day 6:
100m Final Time Trial (15-20min recovery)
200m Final Time Trial

Day 7:
Rest

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