There are many types of workouts, when applied correctly, they will improve a runner. Some runners choose the easiest ones in the hope that they will improve with a minimal amount of effort. In track this almost never happens, there are no short cuts in track & field. We are all an experiment of one when it comes to workouts. What works for one runner may not work as well for another. When starting a workout regiment adjustments in intensity, effort, reps and rest should all be taken under consideration depending on the athletes age, gender and what type of shape he or she is in. Having said that lets see what type workouts should be under consideration.

EARLY AND PRESEASON WORKOUTS

*100 meter sprinters:

Sat. 60-80 meter hill repeats at 80% effort 15-20% grade on hill start with 5 add 1 every other week till you reach 8.
Sun. Lift & 6-8 40 m sprints from blocks or from the down position ( run first )
Mon.5x150m at 80% effort
Tue. Plyometrics
Wed. Rest (day off)
Thurs. 6x100m at 80-90% effort allow maximum recovery between each
Fri. Lift & 6-8 40m sprints from blocks or down position ( run first ).

* 100-200 meter sprinters:

Sat.100-140 meter hill repeats at 80% effort 15-20% grade on hill start with 5 add 1 every other week till you reach 8.
Sun. Lift & 6-8 40m sprints from blocks or down position (run first).
Mon. 3x300m at 80% effort
Tue. Rest (day off)
Wed. Plyometrics
Thurs. 6x150 at 90% effort allow maximum recovery time between each.
Fri. Lift & 6-8 40m sprints from blocks or down position (run first)

* The warm up before the workout should be jogging for 10 min., stretching and drills

Weights and Resistance Training

The object of the following information is to better orient a sprinter on the different types of weights and resistance training that are necessary to improve and bring a sprinter to his or hers highest level of abilities. All sprinters, hurdlers and jumpers must spend at least 2-3 days a week doing some type of resistance training, maybe more. Sprinting, hurdling and jumping put a tremendous strain on the muscles, joints, tendons and ligaments. Resistance training of some type is a must, it is not an option.     

Weights for legs:  Low Pulley (ankle attachment);  Lunges;  Front Leg Raises;  Reverse Curls;  Leg Press or Squats;  Toe Raises.

Weights for Upper Body:  Bench Press;  Military Press;  Pull Ups;  Pull Downs;  Crunches;  Push-ups;  Hammer Curls;Two sets 4-12 reps. per set ( early season)  

Three sets 4-12 reps. per set ( mid-season)                                                      

Plyometrics; Caution should be used when starting up this type of exercise. Injuries occur with some frequency when load or intensity is high.  

Double Leg Hop;  Single Leg Hop;   Stairs  Jumps (from an elevated height);  Hill  Bounding       

There are other Plyometric exercises, these are some of the basic ones. During the off season plyometrics can be done once a week and into the first half of the competitive season and then deleted for the remainder of the season.                                                      

Hills; Probably the best single exercise that a sprinter can do. Find a hill approximately 20% grade 200 meters long.

The 100-200 meter sprinter will do short fast repeats 40-60 meters long 6-10 times. Allowing 2-3 minutes recovery between each rep.  The 400 meter sprinter will start by building  from 80 meters to 180 meter by adding 10 meters each week. This workout should be done once a week 6-8 reps. per workout, adjust your effort accordingly. The recovery is walking halfway down the hill and jogging the rest of the way and repeat. This workout not only improves strength but will greatly improve cardiovascular fitness with moderate impact on the legs.                                                               

Sleds, Parachutes and rubber bands; All of these implements do basically the same job, by adding resistance to the running effort. If you start using any of the above do not push hard early in the season 20 or 30 meters per rep. 8-10 reps per workout is a good place to start. Do them only once a week.                                                         

These workouts were written to give the master runner a good place to start. As in many things, they must used in moderation an injured runner can not train and can not compete.

For more information contact Bob at bobf400m@roadrunner.com