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Track & Field and Athletics: #1 Sports site with latest training info for coaches and self-coached athletes
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LONG SPRINT TRAINING SESSIONS--COMPETITIVE SEASON
All long sprint (300 to 500m) training sessions should start with:
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Dynamic stretching drills
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Three build-ups (75 to 125m)
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Three 40 to 60m "ins & outs" runs
Weight room sessions:
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"free weights" are preferred over machines. When using a machine, use one arm or one leg at a time whenever possible
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At least one of the Olympic lifts (cleans, jerks, snatches)
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Work on exercises that strengthen the core muscle group--cleans, squats, lunges, etc
All sessions, including races, should end with (after any weight work):
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Three or four 50m build-ups that include "fast-leg" or "quick-leg" swings, emphasizing the full range of motion of each leg
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Static stretching
When running, ensure that:
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Your foot is dorsiflexed at impact
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Your foot is moving backwards at impact
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During the acceleration phase, make sure that you are getting full extension at pushoff
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At max speed, make sure that you get your foot off the ground prior to full extension
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That you plant your foot with a driving force
DAY 1
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25 to 35 minute easy recovery run
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A weight room session
DAY 2
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Do the 400m rhythm workout. ( www.coachr.org/400rhythm.htm ). In this, you start at the 400 starting line and run 100m as if you were racing a 400. At the 100 mark, slow to a jog, turn around and jog back 50m. Then turn and run another 100 at your 400 race pace. Continue this sequence until you get to the finish line.
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On alternate weeks do 3X500 at max effort with a five to seven minute recovery between. These should be discontinued two weeks prior to your peaking date.
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These sessions should be immediately followed by an easy 10 minute jog. Immediately means just that and not 2 or 3 minutes later.
DAY 3
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Starts---3X40 "falling" starts and 3X40 block starts--concentrating on leaning from the ankles, accelerating while dorsiflexed and using explosive arm action at the start
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6X100 at near maximum effort, concentrating on form and relaxation, with full recovery.
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A weight room session.
DAY 4
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A 200/400/600 ladder. The runs should be at max effort, with recovery jogs of the same length as the runs.
DAY 5
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Starts---3X50 "falling" starts and 3X50 block starts--concentrating on leaning from the ankles, accelerating while dorsiflexed and using explosive arm action at the start.
DAY 6
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Off or do a full warm-up, then run 100 to 120m as if you were starting a race. Then jog a couple of laps, do the build-ups, static stretch. Then go home and think about tomorrow.
DAY 7
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Race day!
Recommended Resources
- Maurice Wilson: Sprinting the Jamaican Way: Drills for Speed and Technique (DVD)
- Tom Tellez: Sprint Drills (DVD)
- Mike Holloway: 25 Tips & Drills for the Sprint Events (DVD)
- Michael Khmel: The Best of British Track & Field 200M & 400M Long Sprints Drills (DVD)
Latest News from the IAAF
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30 July 2010 ? Bogota, Colombia - Isaac Macharia, an economics graduate of Nairobi University, treats each Bogota International Half Marathon like a final exam. Macharia studies up at altitude back in Kenya - Bogota is at 2640 metres - and then he aces the exam with a late race surge at 14K over the only hill on the course, a bridge.
29 July 2010 ? Barcelona, Spain ? A command performance by Phillips Idowu and two surprise victories for Germany capped an action-packed programme on the third day of competition at the 20th European Athletics Championships.
29 July 2010 - Nairobi, Kenya- Ivorian Ben Youssef Meite?s shock victory in the men?s 100m, Nigerian Blessing Okagbare?s expected victory in the women?s 100m, and Kenyan Vivian Cheruiyot?s 5000m triumph over Ethiopian archrival Meseret Defar were the highlights of the action on day two of the 17th CAA Safaricom African Athletics Championships in Nairobi.
29 July 2010 - While the international circuit is taking a brief break, there is no rest for Samsung Diamond League Ambassador Andreas Thorkildsen. Norway's Olympic and World champion in the Javelin Throw has an important appointment to keep in Barcelona this week where he'll be out to defend his European title.
29 July 2010 - Zurich, Switzerland - A clash of sprint powers Jamaica and the United States, featuring Usain Bolt and Tyson Gay will be among the highlights of the Zurich's Weltklasse on 19 August, the penultimate stop of the Samsung Diamond League series.
