12-Week Summer Training Plan
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12-Week Summer Training Plan 〰️
Summer Speed System
A complete 12-week track program built for sprinters. Real workouts, real targets, real structure. Two version, choose the one that matches your event.
TWO VARIATIONS
VARIANT 01- SHORT SPRINTS
100M/200M
Built for short sprinters. The focus is on maximum velocity, acceleration mechanics, and speed development over 12 weeks. Sessions are structured around shorter, high-intensity efforts with fill recovery. If your event is the 100m or 200m, this is your program.
VARIANT 02- LONG SPRINTS
200M/400M
Built for long sprinters. Combines speed work with special endurance, lactic capacity, and race-specific workouts. Sessions progress through higher volumes and longer efforts over the 12 weeks. If your event is the 200m or the 400m, this is your program.
WHAT’S IN THE PLAN
01
Track Workouts with Targets
Every session includes specific rep targets, distances, and intensity markers. NO guessing about effort or load.
02
Sprint Mechanics
Detailed mechanics coaching baked into every phase, posture, drive phase and arm action.
03
Mesocycle Progression
Each 4-week block is explicitly connected to the next. Volume, intensity, and focus shift with purpose as the summer progresses.
04
Program Structure Guide
A full overview of the 12-week structure, training days per week, how phases connect, and how to adapt around your schedule.
BONUS
EO FITNESS TRAINING BINDER
The basic EO Fitness Training Binder is included in both variations. Included are different Warm-Ups, Core Circuits, Sand Circuits, Jump Circuits and more.
One Summer/ One System.
Limited Edition-Summer 2026 ONLY
€180
Full 12-week plan. Your choice of variant. Everything included. Available for summer 2026 only.
Choose: 100/200m or 200/400m program
Intensity and effort guide
Full 12-week track program
3 Mesocycles with clear progression
All track workouts with targets
EO Fitness Training Binder included