|
Track & Field and Athletics: #1 Sports site with latest training info for coaches and self-coached athletes
|
|
LONG SPRINT TRAINING SESSIONS--PRE-COMPETITIVE SEASON
All long sprint (300 to 500m) training sessions should start with:
-
Dynamic stretching drills
-
Three build-ups (75 to 125m)
-
Three 40 to 60m "ins & outs" runs
Weight room sessions:
-
"free weights" are preferred over machines. When using a machine, use one arm or one leg at a time whenever possible
-
At least one of the Olympic lifts (cleans, jerks, snatches)
-
Work on exercises that strengthen the core muscle group--cleans, squats, lunges, etc
All sessions, including races, should end with (after any weight work):
-
Three or four 50m build-ups that include "fast-leg" or "quick-leg" swings, emphasizing the full range of motion of each leg
-
Static stretching
When running, ensure that:
-
Your foot is dorsiflexed at impact
-
Your foot is moving backwards at impact
-
During the acceleration phase, make sure that you are getting full extension at pushoff
-
At max speed, make sure that you get your foot off the ground prior to full extension
-
That you plant your foot with a driving force
DAY 1
-
Sets of 5, 4 and 3 200X100's with a five minute walk/jog recovery between sets. The pace of the 200's should be slightly slower (1 to 3 seconds) than the 400 race pace. The 100 jog recoveries should not take longer than 45 seconds. The intent is to get the body working above the LT (lactate threshold), so this is a pretty high intensity session. If you are feeling good on the last two reps in each set, then the 200 speed is too slow.
-
This should be immediately followed by an easy 10 minute jog. Immediately means just that and not 2 or 3 minutes later.
DAY 2
-
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
-
6 to 8X100 at near maximum effort, concentrating on form and relaxation, with full recovery.
-
A weight room session
DAY 3
-
4 to 6 minutes at or just below the LT. The LT should be at or near 90% of MHR.
-
A weight room session
DAY 4
-
A 200/300/400/300/200 ladder. The runs should be at max effort recovery jogs of the same length as the runs.
-
A weight room session
DAY 5
-
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.
-
20 to 25 minutes of easy running.
DAY 6
-
A time trial. The length can be varied from 300 to 800m, but the last two prior to the competitive phase should be the actual race length.
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
[CaRP] Can't open cache file.
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.
