Things You'll Need:
- Pool
- Weights
- Stairs
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Step 1
Analyze how often you work out now. If you don't work out at all, you will want to take these steps slower and build muscle over time. If you work out already and run when you can, you should put all you have to give into the next two weeks.
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Step 2
Set a routine. A sprinter needs to build endurance and well-rounded muscles all over. Set Monday as a day to run long. The other days should be set as a mix of sprinting, stairs and miscellaneous exercises.
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Step 3
Run one to three miles on Monday.
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Step 4
On Tuesdays, run the following series of sprints: one 100, two 200s and four 400s. Then do it again backwards. one 400, two 200s and four 100s. Next add weights to your legs and arms and do it again. Time yourself as you do so.
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Step 5
Run the stairs at your local college or high school field. Set a time limit so that you do this for at least 15 minutes. Run hard up, pushing as fast as you can go, timing yourself to better the sprint every time. On the way back down, jog, breathing easy.
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Step 6
Hit the weight room on Wednesday. Ask the trainer available for help in setting a weight program right for your legs and knees. If you don't have a trainer, start with an easy 100 lbs., doing five reps of 10, and go up from there as needed.
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Step 7
On Thursday, go to the pool. Start by swimming a minimum of 10 laps. Then run short laps across the width of the pool. Do this for one hour, stopping half way through to add weights to your legs and arms.
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Step 8
Stand flat footed, with weights in your hands, or on your arms, and do 100 toe lifts, lifting your body up to its maximum height from your toes. Do this every day, at least three times a day--morning, afternoon and evening.
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Step 9
On Friday, perform basic aerobic exercises (box slides, jumping jacks, among others) for 10 minutes. Then run your sprints again, timing yourself to see the improvement.
