SPRINT — 100m / 200m / 400m

Track work that knows the difference between a 200 and a 400.

Short-sprint and long-sprint plans treated as the separate disciplines they are. Acceleration, max velocity, and speed endurance get their own weekly home.

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Free for 30 days. Then €9.99/month or €69.99/year. Cancel anytime.

Built around your schedule, not the other way around.

Tell TrainPlan which days you can run. It builds the week from what you actually have, not what a generic plan assumes.

Adapts when your training data says it should.

Missed a session? HRV tanked? Heart rate spiked on what was meant to be an easy run? The plan rebuilds the next week accordingly, and tells you exactly what changed.

Built around neuromuscular quality, not volume.

Sprint training that asks you to accumulate easy miles misses the point. TrainPlan's sprint blocks run shorter weeks with longer recoveries between reps — the thing that actually makes sprinters faster.

SAMPLE WEEK — 200m

A week from the speed-endurance phase.

Three track sessions, two strength sessions, two rest days. Track work is short but high-intensity — full recovery matters more here than in any endurance plan.

  1. Monday

    Speed

    Acceleration: 6 × 30m from blocks, 3 min recovery

    Max effort

  2. Tuesday

    Strength

    Power lifting (squats, cleans, 60 min)

    —

  3. Wednesday

    Rest

    Rest or 20 min easy jog + drills

    —

  4. Thursday

    Speed

    Max velocity: 4 × 60m flying, 4 min recovery

    Max effort

  5. Friday

    Strength

    Accessory strength + medicine ball (45 min)

    —

  6. Saturday

    Rest

    Rest

    —

  7. Sunday

    Speed

    Speed endurance: 3 × 150m at race pace, 8 min

    98% effort

Rep distances and paces scale to 100m, 200m, or 400m. The shape of the week stays recognisable across the three.

IN THE APP

Track work the app actually understands.

Pick 100m, 200m or 400m, get a session built around reps and rest, and watch the block take shape.

  • TrainPlan training targets screen listing 5K, 10K, half marathon, marathon, 100m, 200m, 400m, middle distance and multi-event
    Training targets Pick the distances you're training for, from 100m to marathon.
  • TrainPlan session detail screen showing warm-up, main set and cool-down with target paces and heart-rate zones
    Session detail Warm-up, main set and cool-down, each with its target pace and zone.
  • TrainPlan plan screen showing an 18-week marathon block with base, build, peak and taper phases on a timeline
    Your plan The full block to race day — base, build, peak and taper on one timeline.

TWELVE-WEEK BLOCK

Four phases — power, speed, race, peak.

  1. General prep (weeks 1–3)

    Strength base, drills, submax sprint exposure. The foundation the fast stuff sits on.

  2. Specific prep (weeks 4–7)

    Acceleration and max-velocity work arrive. Volume of quality rises steadily, with recovery still long.

  3. Competition prep (weeks 8–10)

    Speed endurance and race-pace reps dominate. Sessions sharpen to the duration and intensity of your event.

  4. Peak (weeks 11–12)

    Heavy taper. Fewer reps, fuller recovery, race-pace rehearsals. You arrive explosive rather than grooved-in.

See how adaptation works

Improving your open times.

100, 200, or 400 — the plan reads your last race and calibrates weekly intervals to the pace the target demands.

Sprinting into your 40s and beyond.

Extra recovery between qualities, careful volume ramps. The plan treats recovery as a session in its own right.

Sprint is one of seven.

Short-sprint work integrated into a multi-event plan so sprint training doesn't steal from throws, jumps, or the 800m.

New to sprinting.

Strength and drills get six weeks before the first max-velocity session. You'll run faster because you learned to run properly first.

What the plan reads

Current fitness from a test event or recent activity. HRV trends where your watch reports them. Sleep patterns across weeks, not just last night. Your rating after each session — 'how did that feel?'

What you've got to work with

Gym tier (none, home, commercial). Running shoes and treadmill availability if you share them. Cross-training sessions pick themselves from what you can reach — not what we wish you had.

What we work around

Days you can't run. Preferred session times. Injury or movement exclusions. Other races in the same block. The plan respects all of them without needing a nag.

WATCHES & PLATFORMS

Works with what you already run in.

Sync your runs automatically. TrainPlan reads heart rate, HRV, sleep, and pace to keep every session honest.

Garmin

Runs, heart rate, HRV and sleep, through your phone's health store.

Polar

Runs, heart rate and sleep, through your phone's health store.

Strava

Time, distance and calories from the runs you record in it.
See all integrations

FAQ

Sprint-specific questions.

For the specific sessions, yes. The plan will flag which sessions can be done on a measured road stretch and which need a proper surface and distance markings.

The schedule tells you which sessions are spike sessions. Strength work, drills, and easy recovery stay in flats; max velocity and race-pace reps assume spikes.

Only if they peak at different races. Otherwise the plan asks you to pick a primary — the training demands are genuinely different.

Two sessions a week for most athletes, sometimes three for experienced sprinters in the specific-prep phase. The plan won’t exceed this without your data saying you can.

For short sprints, often yes. The plan defaults to four to five days a week with quality spaced out. You can override this if you’re an experienced athlete with a coach signing off.

READY?

Twelve weeks. Four phases. One faster you.

Thirty days free. Pick your distance — 100, 200, or 400 — and the plan writes itself around it.

Free for 30 days. Then €9.99/month or €69.99/year. Cancel anytime.