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12 Week Sprinting Progression

PDF EBOOK Detailed eBook
SPREADSHEET Excel / Numbers
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What is Sprinting – 12 Week Progression?

The 12 Week Sprint Progression is a structured speed development system built for athletes aiming to unlock their highest sprinting potential.

Designed to integrate seamlessly alongside strength and sport training, it provides structured sprint sessions, fixed distances, clear intensity targets, and logical weekly progressions—removing guesswork while allowing the body and nervous system to adapt safely to high-speed demands.

Across 12 weeks and three progressive phases, the program builds from short-distance acceleration and controlled top-speed exposure to longer, more maximal sprint efforts—creating a clear, repeatable path to faster, more efficient speed expression.

Progression details

Length: 12 Weeks (24 total training sessions)

Structure: 2 weekly sessions (Top-Speed + Acceleration)

Focus: Top-Speed, Acceleration, and Plyometrics

What’s included

The 12 Week Sprint Progression is a complete, easy-to-follow speed system built for athletes who want structure, clarity, and measurable progress.

It includes:

  1. The eBook: Introduction, a detailed breakdown of all training sessions, plus additional resources (warm-up guide, example warm-up, and more).
  2. The Spreadsheet: A clean tracking sheet designed to log sessions and monitor progress over the full 12 weeks.

You’ll receive: Instant access and a download link via email (enter your email at checkout and check your spam/junk folder).

12 Weeks - 3 Phases

The 12-Week Sprint Progression is a structured system designed to progressively expose the body and nervous system to higher sprint velocities over time. The program builds sprint performance in 3 phases, starting with shorter accelerations and controlled exposures, then gradually extending distance, intensity, and velocity demands.Each phase is engineered to improve neural efficiency, and tissue resilience, ensuring long-term speed development without unnecessary overload or breakdown.

Frequently Asked Questions

Who is the Sprinting Progression for?

The 12 Week Sprint Progression is built for athletes who want a clear, structured path to improving sprint speed.

It fits well for field, court, and track athletes—and for anyone who already trains and wants dedicated sprint work that integrates cleanly alongside strength and sport sessions.

If you want fixed distances, clear intensity targets, and weekly progressions without guesswork, this is for you.

How do I use the progression?

The program runs for 12 weeks with 2 sprint sessions per week: one Top-Speed session and one Acceleration session.

Because the sessions use fixed distances and clear intensity targets, they’re easy to place next to your current strength and sport schedule while still allowing the nervous system to recover and adapt to high-speed work.

What’s included when I purchase?

You’ll receive two resources designed to make the program simple to follow and track:

1) The eBook
Introduction, a detailed breakdown of every training session, plus additional resources (warm-up guide, example warm-up, and more).

2) The Spreadsheet
A clean tracking sheet to log sessions and monitor progress across all 12 weeks.

What equipment or space do I need?

Sprinting space
A track, field, or any flat surface where you can sprint the prescribed distances safely.

Basic plyometric setup
Space for jumps and simple plyometric variations (no special equipment required for most options).