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. Warmups are done in pairs or groups of 3, followed by the workout done together with coaches supervision.

MARCH (1ST OUTDOOR PRACTICE)
STRETCH 20 MIN.
WARMUP:
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.
WARMUP:
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 (15M15M15M) 45M  (60%75%90%)
From Blocks with Finish Dip!
3X (10M10M10M) 30M  (75%90%95%)
FINISH DRIVE DRILL!
3X (40M40M40M) 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.
WARMUP:
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 (50M50M50M)  150M (75%90%75%)
2X (50M50M)  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.
WARMUP:
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 WARMUP 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.

PreCompetition 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 Workout: 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 Workout: 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 Workout: 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 Workout: 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 Workout: 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 Workout: 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 Workout: 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 Workout: 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 Workout: 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 Workout: 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 Workout: 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 Workout: 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 AllStar 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 400meter sprinters. Training for the 400 develops both physical and mental strength. The 400meter 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 400meter 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. 400meter training is also beneficial for multisport 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 46 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 13week 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.
(612 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 34 minutes between intervals to allow for near fullrecovery.

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 48 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 100meter 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 flyins @ 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, 100meter strides at 7580% 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 warmup 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 24. 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 200meter 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 4060 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 10m20m10m20m x 2 (95%)
Week 3 2x50/2x50/2x30, 40,50
Week 4 3x60/3x60/3x50, 60 10201020 x 3 (95%)
Week 5 2x20, 30 flat 3x4060
Week 6 2x20, 30, 40 flat 4x4060 15151515 x 3 (95  100%)
Week 7 2 sets of (3x30) 5x4060
Week 8 2 of (3x40) 6x4060 15151515 x 4 (95  100%)
Week 9 3 of (3x50) 6x4060
Week 10 3x50, 60 4x4060 20102010 x 3 (100%)
Week 11 2x40 4x4060 205205 x 2 (100%+)
Week 12 1x10, 20, 30, 40, 50 2x4060

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 13) 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 36) The focus is on muscle growth more than strength in this phase.
Heavy weights and high repetitions prevail during this stage.
Maximum Strength
(Weeks 58) 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 79) 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 912) 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 email address:
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1213 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 (100400)
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 pickups 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 (34 to a group)
6 x flying 50's  heavy lifting day
W  Easy 300's  walk 200 try for 68
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 (23m)
Med, 4x4 exchanges  explosive lifting
Th  easy warm up and finish with 810 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 (23 m rest) workout
Th  8 x 150 @ :20.2 (12m 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 premeet 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 premeet 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

