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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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3 February 2012 - Hong Kong - With so many good African, particularly Kenyan marathoners around nowadays, it takes a bit of initiative to get into foreign races if you?re not one of the sub-2:10 brigade. So when Julius Maisei heard that the Standard Chartered Hong Kong Marathon ? an IAAF Bronze Label Event - was paying good prize money without an overly talented field, he chanced a thousand dollars on an air fare and a hotel room last year.
3 February 2012 - Moscow, Russia - It?s very cold in Moscow: the temperature in some regions of this huge city is minus 20 degrees C. But no doubt on Sunday (5) the Vladimir Kutz Arena will be crammed with fans of athletics. since the 'Russian Winter', the second IAAF Indoor Permit Meeting of 2012, is always adored by the Moscow public.
3 February 2012 - Long Jumper Darya Klishina, a regular correspondent of the IAAF via the IAAF Online Diaries, has taken time off her busy schedule to answer her fans? questions received via the IAAF World Athletics Club Facebook page. Darya received almost 200 questions ? here are the ones she selected?
3 February 2012 ? Linz, Austria - Tipped all week long as the marquee event, a riveting hurdle race between Americans Yvette Lewis and Lolo Jones unfolded as the highlight of the Gugl Meeting on Thursday (2) evening in Linz.
3 February 2012 - Birmingham, UK - World leader Holly Bleasdale will step up her Olympic Pole Vault preparations at the Aviva Grand Prix in Birmingham, the penultimate IAAF Indoor Permit Meeting, on Saturday 18 February.
