This 12-week program is designed to gradually reintroduce the body to the demands of sprinting. While there are plenty of sprinting programs online, most assume you’re already sprint-ready. For many people, it’s been years since they’ve sprinted at full speed, leaving their bodies unprepared for those demands. This program bridges that gap, helping you build the foundation to sprint short distances confidently and comfortably. By the end of the 12 weeks, you’ll be in an excellent position to incorporate sprinting into your training or transition into other sprint-specific routines.

This 2-day-a-week program features low-volume track/field sessions, allowing for efficient training that can seamlessly complement your current fitness routine."

This program is ideal for:

• Those who want to incorporate sprinting into their training but aren’t sure how to start.

• Those who run occasionally but don’t actually sprint at full speed.

• Those who haven’t sprinted in months or even years and want a structured way to get back into it.

• Recreational athletes who want to add sprint training to get faster for their sport.

• This program is NOT:

• Designed for people who are already sprinting consistently.

• Meant to prepare you for competition-level track performance—although, if you haven’t sprinted in a long time, you’ll likely see speed improvements.

• Suitable for those who haven’t jogged in years and need a slower progression to build up foundational fitness.

Disclaimer: This program is intended for general educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Consult a healthcare provider or qualified professional before beginning this program to ensure it is appropriate for your individual needs and circumstances. Participation is at your own risk.