Track and field
A structured track and field program combines power, speed and injury prevention, the three pillars of any running or jumping discipline, from sprints to middle distance.
Track & Field for Women builds these three qualities over 12 weeks at three sessions a week, with specific work on tendons and footwork to limit the injuries typical of track athletes, hamstrings and calves especially. The programming is built around competition periods, with progressive load blocks and lighter deload weeks so you arrive fresh and ready on race day, not exhausted from the week before.
This program is for athletes already training who want to structure their physical prep alongside technical coaching at their club, not for someone discovering running for the very first time in their life.
Not sure yet?
Try the method first with the Starter Week: three full-body sessions written like our Track and field programs, free, no credit card.
Which track and field strength program should you pick?
Our athletics category makes a deliberate choice: its only program is built for women. Women's Track & Field structures 12 weeks of physical preparation for intermediate athletes, at three gym sessions a week added on top of your track training, from sprints to middle distance to jumps.
Why a women-only athletics program?
Because a female athlete's physical prep is not a men's plan with lighter weights. Her posterior chain works within a wider pelvis, her knee gets injured more often, and her competition week lands somewhere in a hormonal cycle that almost no training plan accounts for. This program builds those realities in instead of ignoring them; our guide to strength training and the menstrual cycle details what the cycle actually changes in training.
Strength, power, speed: in which order?
In exactly that order: strength comes before power, and power comes before speed. The program moves through four 3-week phases: foundations, strength and first landings, power, then speed and transfer. The exercise families never change from one phase to the next: squat, Romanian deadlift, Bulgarian split squat and eccentric hamstring work get harder through their variants, loads and contraction regimes, with plyometrics introduced progressively. Inside each phase, the first week is a reference week: you look for the load that respects the written RIR and you note it down, because those numbers drive the next two weeks. It's the week where being below your true capacity is accepted by design: a load overestimated here gets paid for twice over.
How does the gym fit around track sessions and meets?
Three weekly sessions, designed as a complement to club training and never a competitor: technical work stays on the track. The programming arranges progressive load blocks and lighter weeks around your competition periods, so you arrive fresh on race day rather than worn down by the week before. Tendon and footwork sessions target the track's typical injuries, hamstrings and calves first of all.
The PDF: 12 weeks written down
The program is a PDF: exercises, sets, rest times, week-by-week progression and alternatives based on your gym's equipment. Download it once and it stays yours for good. You'll find the other disciplines in our sports performance programs, and the full range of our women's programs, from prenatal to menopause, follows the same logic: programming designed for your body, not copied from a men's plan.