The pre-season usually consists of getting into shape for the seasons to come. The program will consist of weight room training, cardiovascular work, sprint mechanics, and core strength for the abdominals, hips, and lower back. It is important not to make the training program too rigorous to avoid a ‘burnout’ at the end of the season. Recovery days are important in every season.

Lifting may be added in the track and field training program about three times a week in the fall. The lifts can be Olympic lifts, such as cleans, squats and dead lifts. Some arm work may be added in, such as bench, military, lat pull, and pull ups. Lifting programs can alternate days with leg lifts and arm lifts.

During the fall cardiovascular work is important to keep in shape for the seasons to come. Depending on the week, one day may consist of circuit drills, such as a variety pushups, squats, lunges, ab work, squat jumps, and glute work with running between each exercise. Med ball exercises may also be incorporated into a training program as well as agility work.

It is important to set aside time in the fall to keep up with sprint mechanics to maintain proper sprint form. Different drills can be incorporated in your warm-up to maintain this. Exercises, such as A skip, A run, A march, and fast leg can help. One day a week may also be devoted to speed work. An example may be running 5x 30m at full speed with full recovery between each repetition.

Core strength should be a very important part of pre-season training in a track and field training program. Exercises working the hip and glute muscles are important as well as abdominal exercises. A strong core helps maintain good form at the end of the race and also may reduce the risk of injury.

During the seasons of competition, indoor and outdoor, more speed training is added to the track and field training program. Weight room training is still an important part of the program. However as the season goes on, it becomes less rigorous and may only be in a program twice a week and gradually not at all once the most important meets come about. Cardiovascular and recovery days are always part of the program in each cycle. Programs tend to change and become more focused on the event depending on the point in the season.

Generally speed training is worked into the program about 3 times a week, one day being competition. Speed training means running intervals of 2 to 8 seconds with full recovery between each repetition. Full recovery is at least 2 to 3 minutes between each interval. For sprinters, starting block work must be added in at some point during the week in the program. Usually it can be added on the speed training days.

The other days during the week may serve as a recovery day and a conditioning day. Conditioning days may involve circuit training. Circuit training will work all muscles in your body, usually involving core, leg and arm exercises. A recovery day may include tempo runs. An example of a tempo run may be running 10x100m at 65 -85% intensity. As the days become closer to competition, the workouts will become easier. The day before competition in a track and field training program should be the easiest day. A good warm-up and stretch is important on this day.

Although indoor and outdoor seasons have different events, the training program has generally the same idea. Speed work, weight training, cardiovascular work, and recovery are always added in the track and field training program