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Track Sprinting & Athletics

A route through sprints, hurdles, jumps and throws: a club and coach, spikes and baseline tests, a weekly training system, technique skills, competitions and the specialist work of peaking and qualifying.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Then open the Marketplace in the app, search for Track Sprinting & Athletics, and click Install. It goes into your own files, and works offline from then on.

Before you start: this plan is general information, not medical advice. Check with a doctor before starting a new training programme, especially if you have a health condition, are pregnant or are coming back from an injury, and stop if you feel pain, dizziness or chest discomfort.

What it installs.

1

Pillar

1

Area

50

Projects

200

Starter tasks

🏋️ Fitness & Sport

Track Sprinting & Athletics

Training for sprints, jumps or throws in track and field, with speed sessions, technique drills and club competitions.

  1. Finding an athletics club and event coach
  2. Choosing your event group from sprints, jumps or throws
  3. Athlete registration with your national federation
  4. Choosing spikes or throwing shoes for your event
  5. Baseline speed and power tests
  6. Results and personal bests record
  7. Season target marks agreed with your coach
  8. Track access and session times for the year
  9. Sprint drills warm-up sequence learned by heart
  10. Throws area safety routine
  11. Weekly training week structure
  12. Session marks log with wind and timing method
  13. Monthly progress conversation with your coach
  14. Gym power sessions for speed
  15. Plyometric ground contacts budget
  16. Spike, pin and competition bag care
  17. Phone video review of technique
  18. Outdoor track season fixture plan
  19. League match availability and second events
  20. Winter general preparation block
  21. Sprint training on three sessions a week
  22. Block start technique
  23. Acceleration over the first 30 metres
  24. Maximum velocity mechanics and relaxation
  25. Three-stride rhythm for sprint hurdles
  26. Sprint relay baton changeovers
  27. Jumps approach run and check marks
  28. High jump curved approach and take-off
  29. Shot put glide or rotational technique
  30. Pacing the 400 m
  31. Competition rules for your events
  32. Choosing between the 200 m and 400 m
  33. Rest interval audit for speed sessions
  34. Trying heptathlon or decathlon
  35. Changing training group or coach
  36. Deciding on a spring warm-weather training camp
  37. Your first open athletics meeting
  38. Club championships
  39. Schools athletics championships
  40. Indoor season over 60 m
  41. Racing rounds at a championship
  42. Training through exam season
  43. First season with a university athletics club
  44. Athletics scholarship and bursary applications
  45. Moving up to senior hurdle heights and implements
  46. Returning to sprinting after years away
  47. Annual periodised plan for a sprints season
  48. Peaking and taper for the main championship
  49. Anti-doping responsibilities for ranked athletes
  50. Making the national championships standard

Where it starts.

Each project arrives with its purpose, milestones and first tasks written out. Here is how the first three read.

Finding an athletics club and event coach

Most sprinters, jumpers and throwers improve fastest inside a club, where a track is booked, a qualified event coach is watching and other athletes are there to chase. Visiting two or three clubs before committing lets you compare coaching for your event, session nights that fit school or work, and fees, rather than joining the nearest one and finding the throws group meets on a night you cannot make.

First tasks

  • List the athletics clubs within an hour of home or college
  • Email two clubs asking which nights their event groups train
  • Attend a taster session at each club
  • Join the club whose coach and session times suit you best

Choosing your event group from sprints, jumps or throws

Your first season is the cheapest time to find out where you belong, and the answer is often not the event you started with. A long jump that outscores your 100 m on the points tables, or a shot put that beats both, shows where coaching time will pay back most. Trying each group for a few weeks and scoring your marks on the same tables makes the choice on evidence rather than habit.

First tasks

  • Ask the head coach which event groups take beginners this month
  • Join three sessions each with the sprints, jumps and throws groups
  • Score your best mark from each group on a combined events points table
  • Agree your main and second event with the coach

Athlete registration with your national federation

Results from licensed meetings only count towards rankings and championship qualification if you are registered with your national federation through your club. Sorting registration before your first competition avoids unregistered entry surcharges and marks that never appear on the rankings.

First tasks

  • Ask the club secretary how athlete registration is done
  • Complete the registration form and pay the fee
  • Save your registration number where you keep meeting entry details
  • Renew your athlete registration before it lapses @recurring(yearly)

Make it yours.

Install Track Sprinting & Athletics, then tell Aurum the date you're aiming for. It checks whether the plan fits the weeks you actually have.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Blueprints are general information to help you organise your own work. They are not medical, financial, legal or other professional advice. See the Terms.