Warm up – 6 x 200 meters – each 200 meters a little faster than the last, keep the pace honest. level 4-5 on scale 1-10.
10 x 100 meter accelerations – start slow and finish the last 20 meters fast. If you do not have a track then do 10x 15 second accelerations.
3 x 250 meters pushes or 3 x 35 second efforts. Start at level 5 for the first one, then level 6, then 7 so the last effort is aerobic steady effort at 1 mile pace.
10 x 200 meters at level 7 or 10 x 25 second, efforts at mile pace.
Cool Down – 5-10 minute walk or jog.
Total – 5000 meters.
Sprinters go fast! This takes a very specific set of training and skills.
Sprinters – generic sample workouts from a sprint coach who trains 400 meter runners.
Aerobic capacity work –
1. 10 ‐ 20 x 100m @ 70‐75% R= 1′
Sometimes I do these in a straight set of 10. Sometimes I’ll break them into sets of 5. Usually I do not time them because it isn’t practical in my large groups. Because I don’t use this work very often (I prefer to train this quality using circuits) I usually tell them to run the percentage as a ‘perceived effort’. The rest is usually jogging the turns, so one minute is a guideline.
1. 5 x 200 @ 85% R=5′
In truth, I mostly made up that percentage. I’ll use a percentage to establish a baseline the first time we do the workout. But, after that, they’re running at an intensity I choose based on how I feel. If your mind recoils in horror at how ‘unscientific’ this approach is, take a moment to reflect on the fact that using a ‘percentage’ of some time is also just an arbitrary number that appears to be specific because you can tie it to something. With this workout, I do not change the volume or the density, only the intensity.
1. 3 x 250 @ Goal Pace R= 10‐15′
What I find so interesting about these sprinter workouts are how focused they are. The goal is to get the specific amount of work needed and then stop. At peak training they may only do a few short efforts at max speed with up to 10-20 minutes of rest after an effort that lasts for seconds. I always found this interesting as an endurance athlete, as my world only focused on doing greater and greater amounts of work. Sprinters need to perform specific intervals at specific speeds. Furthermore, the time they do their most intense efforts is limited to their peaks in season.
As someone who always though more work equaled greater results I think it is important to realize that doing the right amount of work is really what is more appropriate.
What is the right amount of work? In a nut shell it is doing the amount of work that shows daily and weekly improvements in performance. If you begin to do work that yields negative results then that is too much. What I think people fail to realize, and I include myself in this, work and training needs to be sustainable. You can not run 150 miles a week for 1 year with amazing results only to keep doing the same thing year after year and have horrible results and feel tired and run down all the time. Is this to say that some people can perform amazing amounts of work and find success… of course. I would argue, however, that those people are few and far between and that for most people keeping careful track of training and performance is the best way to insure that you have life long success at your given sport.