Become a Member

Track & Field - Sprints
Contributors: Denny White  Bill Pinckney    Mark Hoffman    John Raffensperger
 

Denny White - Mt Pleasant (retired)

IATC Hall of Fame coach Denny White coached one of the most consitant and successful programs throughout his 40 year high school coaching career.  He coached 27 state individual champions, 10 relay championships and set five state meet records. Coached 120 individual conference champions and 71 state meet place winners, along with two individual and two relay teams win Drake Relay titles.  Denny had long been know for his sprinters and hurdlers.

* Please note that all 100/200/400/110H/400H/ & jumpers go through these workouts.  Each athlete is given a workout card to follow.  Warm-ups are done in pairs or groups of 3, followed by the workout done together with coaches supervision.
MARCH (1ST OUTDOOR PRACTICE)
STRETCH 20 MIN.
WARM-UP:
FORM RUN - STRAIGHT AWAYS & CURVES; 2X 400M
FORM WALK - 20M
KNEE LIFT - 10M
Lunge WALK - 10M
High Knee SKIP - 15M
STRIDE - 20M
REVERSE FORM RUN - 15M
WORKOUT:
3X FORM RUN 60% - 25M
2X STRIDE 60% - 35M
3X FORM RUN 75% - 30M
2X STRIDE 75% - 20M
3X KNEE LIFT 90% - 10M
2X KNEE EXTEND 90% - 15M
BATON EXCHANGES INTRODUCTION! (INSIDE)
(Cover Blind & Visual Exchanges with all runners)
WARM DOWN: 1X 400M

(WEEK OF 1st OUTDOOR MEET)
STRETCH 20 MIN.
WARM-UP:
FORM RUN CURVES STRAIGHT AWAY; 2X 400M
FORM WALK - 10M
STRIDE - 25M
Lunge WALK - 15M
KNEE LIFT - 10M
High Knee SKIP - 15M
FORM WALK - 10M
KNEE EXTEND - 15M
WORKOUT:
BUILD UPS! (With Dip & Knee Lift)
3X (15M-15M-15M) 45M - (60%-75%-90%)
From Blocks with Finish Dip!
3X (10M-10M-10M) 30M - (75%-90%-95%)
FINISH DRIVE DRILL!
3X (40M-40M-40M) 120M
(keep Head Down, Exaggerate Arm Drive!)
5 min. Recovery Stretch!
BATON EXCHANGES! - 10 MIN.
(Must Do 3 Blind Exchanges with 2 Other Runners)
WARM DOWN: 1X - 400M

(Drake Relays Week)
STRETCH 20 MIN.
WARM-UP:
FORM RUN CURVES STRAIGHT AWAY; 1X 400M
FORM WALK - 15M
STRIDE - 25M
Lunge WALK - 10M
KNEE LIFT - 15M
High Knee SKIP - 35M
FORM WALK - 10M
KNEE EXTEND - 15M
WORKOUT:
2X FORM RUN 60% - 30M
1X STRIDE 60% - 25M
2X FORM RUN 75% - 45M
1X STRIDE 75% - 35M
2X KNEE LIFT 90% - 10M
2X KNEE EXTEND 90% - 15M
RECOVER STRETCH!
BUILD UPS! 1 X 1/3
3X (50M-50M-50M) - 150M (75%-90%-75%)
2X (50M-50M) - 100M (60%75%)
WARM DOWN: 1X EASY JOG 400M

Before the STATE TRACK MEET spend most practices running down hill.
These Practices are Called "White Fibre"(fiber), distinguishing between the Red
And White Fiber Muscle Twitch reactions. The actual workout is made up of
5 sprints down a slope where we accelerate from 90% effort to 95% to 98%!
Points of emphasis are to keep the Head Down & Reach with the Arms! These
are done in a city park (grass) for 50 Meters!
STRETCH - 15 MIN.
WARM-UP:
FORM RUN CURVES - 2X 400M
FORM WALK - 15M
STRIDE - 30M
KNEE LIFT - 10M
High Knee SKIP - 15M
REVERSE FORM - 20M
Lunge WALK - 10M
WORKOUT:
FARTLEK WARM-UP JOG! - 3 MIN.
"WHITE FIBRE'S"
WARM DOWN: (Back at Track) - 1X 400M


Bill Pinckney - CR Washington

Bill's program is one of the most successful large school sprint programs in the state. Here is what he is doing.
This based upon the USAT&F Level 2 coaching education program.
Pre-Competition Phase
(Feb. through 4th Week of March)
Monday: 30 to 45 Minutes
Equal to or less then 70 meters per run.
Total Meters per Set: Min.-400 Max.-1400
Total Meters for the Work-out: Min.-800 Max.-1800
(80% effort)
If in a gym:
30 meters x 5 sets x 4 repeats per set / 30 sec. between repeats / 3 min. between sets
If in a hallway or on the track or just out doors:
50 meters x 5 sets x 4 repeats per set / 30 sec. between repeats / 3 min. between sets
Strength Training:

Tuesday: 30 to 45 Minutes
Greater then 70 meters and equal to or less then 600 meters per run.
Total Meters per Set: Min.-700 Max.-2000
Total Meters for the Work-out: Min.-1400 Max.-3000
(70% effort)
If in a gym:
180 meters (6x30m) x 3 sets x 4 - 5 repeats per set / 45 sec. between repeats / 2 min. between sets
If in a hallway or on the track or just out doors:
200 meters (4x50m) x 3 sets x 4 - 5 repeats per set / 45 sec. between repeats / 2 min. between sets
Strength Training:

Wednesday: 30 to 45 Minutes
Static Stretches & Long over distance (easy)
If in a gym or in a hallway or on the track or just out doors:
Jog for 7 to 10 min. / Static Stretches / Jog 10 min. x 3

Thursday: 30 to 45 Minutes
Equal to or less then 70 meters per run.
Total Meters per Set: Min.-400 Max.-1400
Total Meters for the Work-out: Min.-800 Max.-1800
(80% effort)
If in a gym:
30 meters x 5 sets x 5 repeats per set / 45 sec. between repeats / 5 min. between sets
If in a hallway or on the track or just out doors:
50 meters x 5 sets x 5 repeats per set / 45 sec. between repeats / 5 min. between sets
Strength Training:

Friday: 30 to 45 Minutes
Greater then 70 meters and equal to or less then 600 meters per run.
Total Meters per Set: Min.-700 Max.-1500
Total Meters for the Work-out: Min.-1400 Max.-3000
(70 - 80% effort)
If in a gym:
150 meters (5x30m) x 3 sets x 4 - 6 repeats per set / 1 min. between repeats / 3 min. between sets
If in a hallway:
150 meters (3x50m) x 3 sets x 4 - 6 repeats per set / 1 min. between repeats / 3 min. between sets
On the track or just out doors:
150 meters x 3 sets x 4 - 6 repeats per set / 1 min. between repeats / 3 min. between sets
Strength Training:
 

Competition Phase
(5th Week of March through Drake Relays)
Monday: 30 to 45 Minutes
Equal to or less then 70 meters per run.
Total Meters per Set: Min.-400 Max.-1400
Total Meters for the Work-out: Min.-800 Max.-1800
(90 - 95% effort)
On the track:
4 X 100m relay handoffs / 50 meters x 2 sets x 4 repeats per set / 2 min. between repeats / 8 min. between sets
4 X 200m relay handoffs / 50 meters x 2 sets x 4 repeats per set / 2 min. between repeats / 8 min. between sets
Strength Training:

Tuesday: 40 to 55 Minutes
Greater then 70 meters and equal to or less then 600 meters per run.
Total Meters per Set: Min.-80 Max.-120
Total Meters for the Work-out: Min.-300 Max.-800
(90 - 95% effort)
On the track:
100 meters with a 50 meter walk back / 1 complete lap (equals 8 - 100's)
Strength Training:

Wednesday: 30 to 45 Minutes
Static Stretches & Long over distance (easy)
If in a gym or in a hallway or on the track or just out doors:
Jog for 7 to 10 min. / Static Stretches / Jog 10 min. x 3

Thursday: 30 to 45 Minutes
Equal to or less then 70 meters per run.
Total Meters per Set: Min.-400 Max.-1400
Total Meters for the Work-out: Min.-800 Max.-1800
(95% effort)
On the track:
4 X 100m relay handoffs / 50 meters x 2 sets x 3 repeats per set / 2 min. between repeats / 8 min. between sets
4 X 200m relay handoffs / 50 meters x 2 sets x 3 repeats per set / 2 min. between repeats / 8 min. between sets
Strength Training:

Friday: 30 to 45 Minutes
Greater then 70 meters and equal to or less then 600 meters per run.
Total Meters per Set: Min.-400 Max.-1400
Total Meters for the Work-out: Min.-1800 Max.-2000
(80 - 89% effort)
On the track:
200 meters - Jog 200m - 200 meters - jog 200m - 200 meters x 3 sets / 10 min. walk between sets
Strength Training:
 

Championship Phase
(Drake Relays up to Districts/Regionals)
Monday: 30 to 45 Minutes
Equal to or less then 70 meters per run.
Total Meters per Set: Min.-80 Max.-120
Total Meters for the Work-out: Min.-300 Max.-500
(95%+ effort)
On the track:
4 X 100m relay handoffs / 50 meters x 2 - 4 repeats / 4 - 6 min. between repeats
4 X 200m relay handoffs / 50 meters x 2 - 4 repeats / 4 - 6 min. between repeats
Strength Training:

Tuesday: 30 to 45 Minutes
Greater then 70 meters and equal to or less then 600 meters per run.
Total Meters per Set: Min.-150 Max.-300
Total Meters for the Work-out: Min.-300 Max.-900
(90% effort)
On the track:
200 meters x 2 repeats / 8 - 9 min. between repeats
125 meter flys x 2 repeats / 8 - 9 min. between repeats
Strength Training:

Wednesday: 30 to 45 Minutes
Static Stretches & Long over distance (easy)
If in a gym or in a hallway or on the track or just out doors:
Jog for 7 to 10 min. / Static Stretches / Jog 10 min. x 3

Thursday: 30 to 45 Minutes
Equal to or less then 70 meters per run.
Total Meters per Set: Min.-80 Max.-120
Total Meters for the Work-out: Min.-300 Max.-500
(95%+ effort)
On the track:
4 X 100m relay handoffs / 50 meters x 2 - 3 repeats / 8 min. between repeats
4 X 200m relay handoffs / 50 meters x 2 - 3 repeats / 8 min. between repeats
Strength Training:

Friday: 30 to 45 Minutes
Greater then 70 meters and equal to or less then 600 meters per run.
Total Meters per Set: Min.-150 Max.-300
Total Meters for the Work-out: Min.-300 Max.-900
(95% effort)
On the track:
300 meters with 12 min. walk
150 meters with 12 min. walk and cool down
Strength Training:
 


Mark Hoffman - South Milwaukee, Wisconsin

Mark has produced one of the top sprint programs in Wisconsin. He is a past president of the Wisconsin Track Coaches Association and the sprint coach for Team Wisconsin in the Senior All-Star Spotlight Meet.

Sprint Training Philosophy
At South Milwaukee our philosophy is to train our sprinters and jumpers together. In other words, all of our sprinters learn the long and triple jump drills in practice and all of the jumpers learn proper sprint technique.  That only makes sense as the speed of approach on the long jump accounts for approximately 90% of the jump.  Likewise, jump drills increase strength and agility needed to become a better sprinter.
It is also our philosophy to train all of our sprinters as 400-meter sprinters. Training for the 400 develops both physical and mental strength. The 400-meter dash, when run correctly, is a grueling event. While it is a sprint event requiring speed and strength training, its length requires speed endurance and endurance training as well.  These qualities make a 400-meter runner one of the most versatile athletes on your squad. Their training allows them to compete in the sprint events, jump events, and even possibly the 800.  400-meter training is also beneficial for multi-sport athletes as it teaches perseverance and an ability to deal with a certain amount of pain. These
qualities are useful for any athlete in any sport.

Periodization
Our workouts are based on the periodization table below. The table is a guideline that tells us how much work we want to give the athletes in any one week.  The up and down nature of the workout load allows the athlete to build up and then recover in about 4-6 week cycles. This allows them to "peak" at the end of the year, when their performances are most important.

Workout Components
Our workouts are based on the following five components: speed, short interval, long interval, endurance, and strength.
A basic weekly schedule looks like the one below.
  • Monday - Technique, Short Interval, Strength
  • Tuesday - Long Interval
  • Wednesday - Endurance, Strength
  • Thursday - Technique, Speed, Strength
  • Friday - Technique, Meet Preparation
  • Saturday - Meet
This is not set in stone and it changes depending on our meet schedule, but we try to adhere to it as much as possible. We have developed 13-week programs for each of the five components. They also are not set and we are changing them daily based on our schedule, the condition and health of our athletes, and the weather.

Short Intervals
The purpose of these workouts is to increase an athlete's speed endurance.
The distance for each interval is short at the start of the season (60 meters) and progresses as the season progresses (400 meter maximum). The rest interval is short which leaves the athletes gasping for breath. This helps the athletes adapt to the muscle fatigue that occurs in the 400.
                                                                           Recovery
Week   Sets/Reps  Distance            Rest Interval       Between Sets
  2        2 / 4        60                       30 sec.                4 min.
  3        3 / 1        60, 70                  30 sec.                6 min.
  4        3 / 1        60, 70, 80             45 sec.                8 min.
  5        2 / 2        80                       30 sec.                8 min.
                                                 (6-12 all minutes)
  6        2 / 4        100                       1/2/1 & 2/1/3      10 min.
  7        2 / 1        150, 200, 250          2                      10 min.
  8        1 / 1        150, 200, 250, 300   2 / 2 / 3   
  9        1 / 1        250, 200,150           2 / 1
10        2 / 1        350, 300, 250           3                     10 min.
11        1 / 1        400, 300, 200x2        3 / 2½ / 2
12        1 / 1        150, 200, 250, 100    2 / 2 / 1

Long Intervals
The purpose of these workouts is to train the strength and endurance needed for the 400. They also help the athlete learn tempo as they all workouts are run at a percentage of their actual 400 pace. The general pattern is high volume/low intensity to low volume/high intensity as the season progresses.
Recovery time is 3-4 minutes between intervals to allow for near full-recovery.

Week 1 Test athletes in the 350 meters.
This eliminates the last grueling 50 meters for an untrained or novice athlete. Add 6 seconds to predict their actual 400 time and place athletes into groups of 4-8 runners based on their times. Athletes will run in these groups next week. Monitor their progress in the 400 throughout the year and change groups and target times as necessary.

Week 2 4x400 @ 70%
Each group has a target time based on their 350 meter run. If their time in the 350 was 64 seconds, add 6 seconds and their target time is 70 seconds. This workout should be run at 70% of that time (i.e. 1.3 x 70sec = 91sec For 80%, multiply by 1.2, 90% by 1.1, etc). Take splits at each 100-meter mark. For this example, the runners should have splits of 22.8, 45.6, and 67.4 for the first three splits. At each split, the group of runners must be within one second of that split. If they are not, blow your whistle and the runners should come back and repeat that interval. They will learn quickly what pace to run

Week 3
4x400 @ 70% (until correct)

2x300 @ 70%

Week 4
2x400 @ 75%

4x300 @ 75% + 50 meter sprint
(At the end of the 400 meters, the athletes change gears to full speed; an important skill for a 400 runner.)

Week 5 4x300 @ 75%

Week 6
2x400 @ 80%
2x400 @ 80% + 100 meter sprint


Week 7
2x300 @ 80%
2x400 @ 80% (10 min rest interval)
2x400 @ 80%
2x300 @ 80%


Week 8
2x300 @ 85%
2x200 @ 85% + 100


Week 9 2 sets of 2x300, 2x200 @ 85% (10 min rest interval)

Week 10
2x200, 2x250, 1x300 @ 90% (12 min rest interval)
1x300, 2x200, 2x100 @ 90% (5 minute rest interval)
1x100 @ 90% + 100 meter sprint


Week 11 2 sets of 2x200, 150, 100 fly-ins @ 100% (5 minute rest interval)

Endurance
The purpose of these workouts is twofold. One is to improve the cardiovascular system.  The other is to allow athletes recover from a hard workout or meet.  Endurance can include distance runs, 100-meter strides at 75-80% of their race pace with less than a minute recovery, or pool workouts. The goal of a distance run is to raise the heart rate for a specific amount of time (preferably 20 minutes).  Strides allow the runners to maintain good running form and still raise the heart rate.  Pool workouts provide strength work through resistance. They also eliminate the daily impact of running.  To maintain variety in our workouts, we use a combination of all three.  An endurance day may include strides, lifting, and a pool workout or distance run, lifting and the pool.  The amount of work done on these days increases steadily for the first four weeks, tapers gradually for the next four weeks, then remains constant for the rest of the season.
**(one minute intervals for all endurance workouts)
Week   2 4x600 @ 50%
Week   3 4x600 @ 50%
Week   4 16x100 @ 75%
Week   5 4x800 @ 50%
Week   6 12x150 @ 75%
Week   7 4x600 @ 50%
Week   8 12x200 @ 75%
Week   9 4x400 @ 50%
Week 10 10x200 @ 75%
Week 11 12x100 @ 75%
Week 12 10x100 @ 75%

Speed
Speed is any activity performed at 100% effort for no more than 6 seconds.  This is the maximum amount of time an athlete will be able to hold maximum speed in a race.  In order for an athlete to achieve their potential as a sprinter, speed must be practiced in this range.  The rest interval should allow athletes to completely recover before the next repetition. This allows them to learn how to perform explosively.  During the first two weeks we concentrate heavily on general instruction on form running, technique drills, block starts and relay handoffs.  We spend a lot of time here in order to develop perfect habits.  This helps avoid poor performance and injury later in the season.  A good source for drills is "Speed Dynamics" by Loren Seagrave and Kevin McDonnell.  We also employ many of these drills in our warm-up and continue to reinforce these techniques throughout the year.  Our speed workouts consist of three different types: uphill/downhill, ins and outs, and overspeed.  Uphill/downhill training, otherwise known as contrast training, is used from weeks 2-4. Uphill running provides resistance and helps increase acceleration. Downhill running provides assistance and helps increase stride length and stride frequency.

Ins and outs are sprints in which the runner alternates between holding their breath (IN) and breathing while running (OUT). This models the actual intended breathing pattern of a 100 and/or a 200-meter runner.  The "in" allows the runner to employ greater force, while the "out" allows the runner to recover prior to the next "in."  We run ins/outs every other week starting with week 2 through week 10 as well as week 11.

In overspeed training the runner sprints from 40-60 meters using a bungy cord or other overspeed device.  Overspeed training is a form of contrast training and the effect is similar to uphill/downhill training.  Overspeed training starts in week 5 and continues through week 12.

All speed sessions employ full recovery between repetitions.  Athletes should not fatigue during these sessions. Form running and technique should precede all speed sessions from this point until the end of the season.
             Uphill/Downhill            Overspeed     Ins/Outs
Week  1  Technique only
Week  2  2x40 up/2x40 down/2x30, 40 flat     10m-20m-10m-20m x 2 (95%)
Week  3  2x50/2x50/2x30, 40,50
Week  4  3x60/3x60/3x50, 60                       10-20-10-20 x 3 (95%)
Week  5  2x20, 30 flat               3x40-60
Week  6  2x20, 30, 40 flat         4x40-60        15-15-15-15 x 3 (95 - 100%)
Week  7  2 sets of (3x30)          5x40-60
Week  8  2 of (3x40)                 6x40-60        15-15-15-15 x 4 (95 - 100%)
Week  9  3 of (3x50)                 6x40-60
Week 10  3x50, 60                   4x40-60        20-10-20-10 x 3 (100%)
Week 11  2x40                        4x40-60        20-5-20-5 x 2 (100%+)
Week 12  1x10, 20, 30, 40, 50    2x40-60

Strength
Our strength program consists of five overlapping stages: general strength, hypertrophy, maximum strength, conversion, and specific strength.  The core lifts and type of training changes during each stage to match what we are trying to accomplish.  We never employ a stage exclusively. We train all systems all season.  Rather we emphasize that phase in our workouts at a certain time of the season.  The list below includes a description of each phase and the weeks we emphasize them.
General Strength
(Weeks 1-3) We employ a large number of exercises, use lighter weights, and the focus is on total conditioning. Circuit training is the main form of exercise. We also teach and test the core lifts during this time.
Hypertrophy
(Weeks 3-6) The focus is on muscle growth more than strength in this phase.
Heavy weights and high repetitions prevail during this stage.
Maximum Strength
(Weeks 5-8) The greatest strength gains will occur here.  The amount of weight should increase along with the number of sets while the repetitions go down.  Increase the rest interval between sets to allow for full recovery.  The goal is a move toward more explosive action near the end of this stage.
Conversion to Power
(Weeks 7-9) The purpose of this stage is to prepare the athlete for the major competitions at the end of the year. Speed and explosive movements are the keys in this phase. The number of exercises lowers to only a few main ones with fewer repetitions. We alternate between heavy weight and lighter weight.
Specific Strength
(Weeks 9-12) This is an event specific stage. Only a few basic core lifts are employed in the weight room. Again, the key is speed and explosion.  Low sets and reps, with very heavy or very light weights.  Included here are other event specific lifts and exercises that simulate sprinting and jumping.  "Timed" circuits are used for runners who will specialize in only the sprints.  This exercise employs a time limit to each lift rather than a specific number of repetitions.  The goal is to reach a fatigue level similar to that in the 400. Jumpers would employ lifts more suited to their events.  This is the only time that we split sprinters and jumpers in our workouts.


John Raffensperger - Iowa City High (retired)

Raff's teams won 10 state titles, ties for titles won in a row at 6, 10 consecutive relay titles, and many individual state champions and place winners.  
You are welcome to contact John through this e-mail address: This e-mail address is being protected from spam bots, you need JavaScript enabled to view it

12-13 week season
These workouts were set up prior to 2007 when the State Meet in Iowa was moved up a week, so some changes may need to be made.
  • Times are general.
  • Adjust times to your runners.
  • Weather conditions can cause changes in the early workouts.
  • City High worked through all indoor meets (4 or 5) and a times through the first week of April.
  • Start with second week of practice (third week of February)
  • First week is general conditioning. We work everyone together.
  • Warm ups and cool downs are not included.

Week #2
M - All sprinters together (100-400)
      6 x 250 @ :30 - :44 two min. rest (plyometrics)
T - 15 - 17 min. run - heavy lifting day
W - 400 men: 10 x 300 @ :48 - :56 2 1/2 min. rest
Th - All sprinters: 2 x 100 in :13 / 200 in :28 / 300 in :52 / 200 in :28 / 100
       in :13 walk interval        
       5 min. rest then 1 x 500 @ 3/4 speed
       (inside for lifting - explosive day)
F - 10 min. run 1 x 400 - 300 - 200 - 300 - 400 any speed, :90 rest
     (plyometrics)
S - 10 min. run
     3 x jog 400 - walk 200 - stride 200 - walk - 200 ladder
     10 x 100 pick-ups on straight - walk turns

Week #3
M - 1 x 500 @ 1.:27 - 1:35
      2 x 400 @ :68 - :74 2 min. rest
      3 x 200 @ :32 - :35
T - 6 x 100 @ 3/4 speed - walk interval
     3 x 200 @ 3/4 speed - walk interval
     baton trains for 3 laps (3-4 to a group)
     6 x flying 50's - heavy lifting day
W - Easy 300's - walk 200 try for 6-8
      Plyometrics
Th - 3 x 300 - 100 combo's :45 - :49 walk 100 then full speed 100
       Lifting day (explosive)
F - 8 x 150 @ :21.5 - :24.5 2 min. rest
     Work on specialties (starts, LJ, HJ, exchanges)
S - long run 15 - 20 min.
     600 - 400 - 200 - 100 ladder @ 3/4 speed
     stride straights and walk curve (3 laps)
      lift or plyometrics (depending on M - F workouts)

Week # 4
M - 8 x 300 @ :47 - :50 2 m (2 sets of 4, 5 min. between sets)
T - 8 x 150 and lots of exchanges - lifting
W - 300 / 200 / 150 / 100 ladder (or) possible time trial first
Th - * 500 - 100 workout (extra warm up and cool down)
         Top effort 500, rest :45 and top effort 100
         20 min. rest / walk / recover and repeat
F - Specialty day after 8 - 10 flying 50's
     Inside for plyometrics - (time trials if missed earlier)
S - Start of spring break - possible long run for those still here
    *SPRING BREAK - Indoor meets - usually have M - W off
    (*not all of programs would have a week of Spring Break)

First week of April
Week #5 Possible meet at end of this week - we will work through
M - 3 x 300 @ :52 or below - 2 m 5 m between 300 and 200's
      2 x 200 @ :31 or below - 1 1/2 m 3 m between 200 and 500
     1 x 500 @ best effort
     10 - 15 strides up gradual hill - lifting
T - Exchanges after warm up
     5 laps sprint curve and slow jog straight (keep moving)
     10 x flying 40's
     4 laps @ jog / walking turns - plyometrics
W - 3 x 300 - 100 combo's (:45 - :49, 100 under :15)
      Lifting day
Th - 10 x 150 @ :20.5 0 :22.5 2 sets of 5 5m between sets
       Long cool down and 4 x 4 exchanges
*F - Ladder day 3 x 300 (2m) 200 (2m) 100 (:90)
       Lifting day
*S - if a meet - flip flop F & S workouts

Week # 6
(2nd week of April, probably at least one meet this week. Could alter this week)
M - * 500 / 100 or 600 / 200 workout
        (stronger 400 runners can do 600/ 200 workout)
     * see week # 4 for details (add 600 / 200 times and it should be close
                                           to 800 PR possibility)
T - 1 x 250 (3m) 4 x 150 (1m) rest 7 min. and full speed 100 -
      Finish with flying 50's - lifting
W - 3 x 300 - 100 combo's (:45 - :49, 100 under :15)
Th - 3 x 100 @ :13 (2m) 3 x 200 @ :28 - :29 (2m) 2 x 250 @ :36 - :38
       Finish with exchanges
F - Meet day
S - Easy running - no formal sprint workout,
     could run with distance men in a.m.

Week # 7 Meets Tuesday & Friday
M - Sprint ladders
      1 x 300 @ (:39 - :45) 1m rest interval
      3 x 150 @ (:21 - :23) 1m rest interval
      6 x 100 @ (:12 - :14) 1m rest interval
      4 x 4, 4 x 2, 4 x 1 exchanges
T - Meet Day
W - Long warm up and extra stretching
      4 x 150 @ 3/4 speed 4 easy laps heavy lifting day
Th - 4 x 100 @ :12.5 - :13.8 (:90 rest)
       2 x 200 @ :25.0 - :28.9 (2 m rest)
       5 x 75 sprint from blocks and 4 x 2, 4 x 4 exchanges
F - Meet

Week # 8 (Drake Week)
M - 4 x 200 @ :25.1 5 x 100 @ :12.1 (2m rest intervals)
      lift after
T - 3 x 600 @ 1;35 - 1;38 (4m rest)
W - ladder 3 x 100 - 200 - 250 @ :12.5 - :26.0 - :33.7 (2-3m)
      Med, 4x4 exchanges - explosive lifting
Th - easy warm up and finish with 8-10 flying 50's,
       good cool down and more exchanges
F & S Drake Relays

Week # 9 One meet a week in May for Varsity
M - 3 x 300 @ :39 - :42 1 x 500 @ 1:15 - 1:18 (4m rest)
T - 4 x 100 / 150 @ :12.5 / :19.1 (2m rest) lift :50.5
W - 5 x 300 @ :41.5 (2-3 m rest) workout
Th - 8 x 150 @ :20.2 (1-2m rest) - exchanges - lift light
F - Meet

Week # 10
M - 4 - 5 x 300 @ selected times *
* examples:
  • :49.4 runner - runs @ :41.3 (3m rest)
  • :50.0 runner - runs @41.9 (3m rest)
  • :52.0 runner - runs @ :43.5 (3m rest)
T - long warm up
     6 x 200 alternate even paces (+) 1 sec. and (-) 1 sec
     example: :50.0 @ :26 and :24 (negative split drill)
W - 4 x 200 / med / 4 x 400 exchanges before workout
      3 x 150 @ :20 - :22 2m rest
      4 x 100 @ 3/4 speed on curve (lane 6 - 7 or 8)
      1 x 300 @ :38 - :40
      6 x stride 80 sprint 20 on grass or back stretch
Th - Lots of exchanges with Friday line up
       Starts for everyone who starts a relay or open 200 / 400
       4 x sprint curve and walk straights
       10 x flying 40's and extra cool down
F - Meet

Week 11
Last Week prior to State preparation week.
Usually conference meet on Friday.
M - 4 x 400 - 200 combo's Rest 3 1/2 m between sets
      :90 sec between 400 and 200 exchanges and starts
T - Possible meet for some
     Others - 2 x 250 @ race pace (3m rest) explosive lift with light wts.
W - longer warm up and extra stretching
      2 laps striding straight and walk curves
      6 x 120 - stride 60 sprint 60 = 120
      4 x 2, med and 4 x 400 exchanges
      10 x flying 50's - finish with 3/4 speed 250
Th - longer warm up
       8 x 100 strides 1 x 300 medium
       open 200 & 400 - starts from blocks on curve
       full speed 4 x 2, 4 x 4, med exchanges
       4 x 4 team start @ 200 mark and jog together, then one man bursts and
                      others follow (150) (do this until each man has his chance)
F - Conference meet

Week 12
State meet preparation week
(We have done this State meet workout since 1993)
M - 3 warm up laps and pre meet warm up
      6 x 150 on first curve :18.5 - :19.5 (1 1/2m rest)
      4 x 100 last curve :12.3 - :12.9 (1m)
      4 x 200 / med / 4 x 400 exchanges -
      if you start relay - 5 x 40 from blocks
      runners 2, 3, 4, 5 x 40 standing start
      2 laps cool down
T -  2 warm up laps and pre-meet warm up
      3 x 150 on first curve
      2 x 100 on last curve
      2 quality exchanges @ location and lanes you will have at State
      2 lap cool down
W - 2 laps warm up and pre-meet warm up
      3 x jog / stride 250 - 300 then burst to finish (take turns)
      (draw numbers to see who goes first, etc)
      exchanges vs. other runners in 4 x 4
Th - long warm up - flying 50's relaxed but sprint - stress keeping form
       Team meeting and meal
F & S State Meet


 
 
 
Advertisement