SPRINT TRAINING SESSIONS

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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)
TFL (tensor fasciae latae muscle) training leg lifts
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.

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