WORKOUTS FOR SPRINTERS

Workouts for sprinters in track & field can be put into the following categories:

 Acceleration Training
 Speed Training (Maximal Velocity)
 Speed Endurance Training
 Special Endurance Training
 Strength Training
 General Conditioning
Each of these types of training plays an important role in the performance of track & field sprinters. To run your
fastest, it is important that you place a balanced emphasis on all of these qualities throughout your year of
training.

ACCELERATION WORKOUTS FOR SPRINTERS

Acceleration workouts for sprinters can be performed with or without starting blocks, with or without resistance
such as a running sled or weighted vest, and can be done as a standalone workout or in combination with other
forms of sprint training.

Here are some guidelines for putting together an acceleration workout for sprinters:

 Intensity Level: 95-100%

 Sprint Distances: 10 to 40 meters
 Session Volume Range: 100 to 300 meters
 Rest Periods: 1-1.5 minutes per distance sprinted (ex. 3-5 minutes for a 30 meter sprint)

ACCELERATION WORKOUT EXAMPLE #1:

1. Track Warmup
2. 2x20m, 2x30m, 2x40m (1-1.5 minutes rest per 10 meters sprinted)
3. Weighted Vest Alternate Leg Bounds - 4x20m
4. Weighted Vest Power Lunge - 4x8

ACCELERATION WORKOUT EXAMPLE #2:

1. Track Warmup
2. Acceleration Contrasts: 2-3 sets of a 20m weighted vest block start contrasted with a 20m block
start without resistance (2 minutes between sprints, 4 minutes between sets)
3. 2-4 x 40m sprints from blocks.

ACCELERATION WORKOUT EXAMPLE #3:

1. Track Warmup
2. 4x15m sled pulls (25% velocity decrement)
3. Block Starts: 2x30m, 2x40m
4. Weighted Vest Alternate Leg Bounds - 4x20m
These acceleration workouts can be used by sprinters of various levels and in all of the different sprint events.
Sprinters in the short sprints will tend to perform more acceleration sprints per session, and more sessions per
year, compared to long sprinters.

SPEED TRAINING FOR SPRINTERS

Speed training is an essential form of training for athletes in all sprinting events of track & field. Speed training
helps improve an athlete's maximal velocity, can prevent injury if done in the proper amounts, and can help
improve an athletes overall coordination and movement abilities.

Speed training is a very potent stimulus and needs to be used wisely. Athletes cannot perform speed training
every day, and they need to get adequate recovery both before and after speed development sessions to ensure
they adapt to the training and can stay injury-free.

SPEED TRAINING WORKOUTS FOR SPRINTERS IN TRACK

Speed training workouts can be performed as flat out sprints from a static start, as flying sprints performed from
a dynamic start, or using In's & Out's where the athlete changes speed throughout the sprint.

Here are some guidelines for putting together a speed training workout for sprinters:

 Intensity Level: 98-100%

 Sprint Distances: 40 to 70 meters
 Session Volume Range: 150 to 350 meters
 Rest Periods: 1-2 minutes per distance sprinted (ex. 4-8 minutes for a 40 meter sprint)

SPEED TRAINING WORKOUT EXAMPLE #1:

1. Track Warmup
2. 4-6 x 50m sprints from blocks.
3. Low Height Stiff Ankle Hops - 4x15
4. Scissor Bounds - 4x30m

SPEED TRAINING WORKOUT EXAMPLE #2:

1. Track Warmup
2. 3-5 x Flying 30m Sprints (Accelerate 20-30 meters into a 30 meter zone of maximal velocity
sprinting)
3. Rest

SPEED TRAINING WORKOUT EXAMPLE #3:

1. Track Warmup
2. 60m In's & Out's - Accelerate 20 meters, float for 10 meters, fast for 10 meters, float for 10
meters, fast for 10 meters.
3. Low Heigh Stiff Ankle Hops - 4x15
4. Speed Bounds - 4x30m

SPEED ENDURANCE TRAINING FOR SPRINTERS

Speed endurance training is particularly important for sprinters in the 100 meter, 200 meter, and 400 meter dash
events. The type of speed endurance training performed will vary based on the event, but the general theme
remains the same. The goal with speed endurance training is to reach maximal velocity or close to it, and
maintain that speed for as long as possible.
Short speed endurance training can range from 60 to 120 meters per sprint, whereas long speed endurance
would range from 120 to 150 meters per sprint. These distances may vary depending on the level of athlete,
considering that for example young female sprinters will not be able to maintain their speed as far as an elite
male sprinter. As such, you should aim to adjust speed endurance workout distances to the capabilities of the
athlete, rather than assuming a certain distance is objectively the best.

Short sprinters can perform relatively more short speed endurance, while long sprinters will perform more long
speed endurance. Short sprinters can progress to longer speed endurance sprints once their short speed
endurance abilities have been maximized.

SPEED ENDURANCE TRAINING FOR SPRINTERS IN TRACK

Similar to speed training, speed endurance training workouts can be performed as flat out sprints from a static
start, as flying sprints, or as In's & Out's. Typically I would perform flying sprints, use dynamic starts, or use
In's & Out's when I am further away from competition. Closer to competition I would use flat out sprints from
blocks to increase the specificity of the training.

Here are some guidelines for putting together a speed endurance workout for sprinters:

 Intensity Level: 95-100%

 Short Speed Endurance Sprint Distances: 70 to 120 meters
 Long Speed Endurance Sprint Distances: 120 to 150 meters
 Short SE Session Volume Range: 150 to 400 meters
 Long SE Session Volume Range: 200 to 500 meters
 Rest Periods: 1-2 minutes per distance sprinted (ex. 8-16 minutes for an 80 meter sprint)

SHORT SPEED ENDURANCE WORKOUT EXAMPLE #1:

1. Track Warmup
2. 3x80m from blocks.
3. Low Heigh Stiff Ankle Hops - 4x15

SHORT SPEED ENDURANCE WORKOUT EXAMPLE #2:

1. Track Warmup
2. 2-4 x Flying 40 meter sprints with a 30 to 40 meter acceleration zone.
3. Single Leg Hops In-Place - 4x15

LONG SPEED ENDURANCE WORKOUT EXAMPLE #1:

1. Track Warmup
2. 3x150m from a 10 meter running start.
3. Core circuit post-workout.

LONG SPEED ENDURANCE WORKOUT EXAMPLE #2:

1. Track Warmup
2. 1x120m, 130m, 140m from blocks.
3. Hopping circuit post-workout.
SPECIAL ENDURANCE TRAINING FOR SPRINTERS
Special endurance training is used by all sprinters, but is most important for athletes in the 200 meter and 400
meter dash events. Special endurance is high intensity, specific endurance training that stresses the lactic
glycolytic energy system.

Special endurance training is very stressful, and many coaches make the mistake of including special endurance
training for most of the training year.  The problem is that this work is so hard, that overdoing it can lead to
athlete burnout, injuries, and overtraining.

Don't get me wrong, special endurance training is very important and is a potent training method to use. Doing
special endurance work will make your sprinters faster, especially in the longer sprints. With that in mind, we
must respect special endurance sprint training and use it only when appropriate, such as the specific preparatory
phases or pre-competitive periods.

SPECIAL ENDURANCE TRAINING WORKOUTS FOR SPRINTERS

Special endurance training can be broken up into Special Endurance 1 and Special Endurance 2, which is mainly
differentiated by distance sprinted. Special Endurance 1 can be used by short and long sprinters, while special
endurance 2 will mostly be used by long sprinters and middle distance runners.

Special endurance training can be run as flat out sprints or as split runs. In a split run, the athlete will sprint fast
over a give distance, rest for a very short period of time, then sprint a shorter distance as fast as possible. This is
followed by a very long rest period. These workouts can be used in a progression toward running the full
distance fast, such as breaking up the 400 meter before performing all out 400's and 450's.

Here are some guidelines for putting together a speed endurance workout for sprinters:

 Intensity Level: 95-100%

 Special Endurance 1 Sprint Distances: 150 to 300 meters
 Special Endurance 2 Sprint Distances: 300 to 600 meters
 Short SE Session Volume Range: 300 to 600 meters
 Long SE Session Volume Range: 300 to 1200 meters
 Rest Periods: 1-2 minutes per distance sprinted (ex. 20-40 minutes for a 200 meter sprint)

SPECIAL ENDURANCE 1 WORKOUT EXAMPLE #1:

1. Track Warmup
2. 1x200m, 1x175m, 1x150m, 12 minutes rest between each sprint.

SPECIAL ENDURANCE 1 WORKOUT EXAMPLE #2:

1. Track Warmup
2. 2-3x Split 250's - 150m fast, 1 minute rest, 100m fast, 15 minutes rest.

SPECIAL ENDURANCE 2 WORKOUT EXAMPLE #1:

1. Track Warmup
2. 2x300m with 20 minutes rest.

SPECIAL ENDURANCE 2 WORKOUT EXAMPLE #2:

1. Track Warmup
2. 2-3x Split 450's - 300m fast, 90 seconds rest, 150m fast, 20 minutes rest.
STRENGTH TRAINING FOR SPRINTERS
Strength training is an important aspect of a sprinter's training program. Strength training can help athletes
produce more force, recruit large motor units, prevent injury, increase power outputs, and improve overall
conditioning.

Strength training is a broad subject that cannot be fully covered in this post, but there are some important points
you can take away which may help you in your pursuit of sprinting faster.

Younger athletes with a low training age can make significant progress with simplistic forms of strength
training, such as performing bodyweight circuits, exercises with dumbbells, kettlebells or medicine balls. The
less experience an athlete has, the more general and moderate their strength training can be. Relatively untrained
athletes will see significant improvements in their strength without having to lift very heavy loads or use
complex training schemes.

More advanced athletes tend to require more intense strength training, as well as programs that are designed
with higher complexity or specificity. For example, while a less experienced athlete may get stronger and faster
as a result of doing kettlebell squats and bodyweight core circuits, advances athletes may need to focus more on
improving joint stiffness, lifting weights around 80 percent of their maximum, and they may need to use
contrasts to stimulate the body to a greater extent.

Earlier in the season or an athlete's career, more general exercises can be performed. Full range of motion
squats, deadlifts, RDL's, bench press, pull-ups, rows, back extensions, calf raises and hip thrusts are all good
exercises to include in a sprinter's strength training program.

As an athlete matures or as they progress through their training year, exercises may be modified to emphasize
certain qualities. Full squats may be replaced with quarter squats to target joint angles seen in upright sprinting,
low intensity jumps may be replaced with higher intensity plyometrics, bands may be used to increase eccentric
velocities on lifts, and contrasts between lifts and jumps may be used to create a more potent stimulus.

STRENGTH TRAINING WORKOUTS FOR SPRINTERS

Because the strength needs of athletes vary widely, I cannot show examples for every situation that exists.
Regardless, the following examples may give you a basic idea of how training might vary for different athletes
as they pursue strength for sprinting.

STRENGTH TRAINING WORKOUT EXAMPLE FOR BEGINNERS:

1. Box Jumps - 3x5

2. Kettlebell Goblet Squats - 3x12
3. DB Row - 3x12
4. Walking Lunge - 3x12
5. Single Leg Glute Bridge - 3x15
6. Push Ups - 3x15

STRENGTH TRAINING WORKOUT EXAMPLE FOR INTERMEDIATE

ATHLETES:

1. Stiff Ankle Hops - 3x10

2. Concentric Squat Jump To Box - 4x3
3. Barbell Hip Thrust - 3x5
4. Parallel Back Squat - 3x5
5. DB Bench Press - 3x10
6. DB Row - 3x10
 7. Back Extensions - 3x12
8. Sit Ups - 4x20

STRENGTH TRAINING WORKOUT EXAMPLE FOR ADVANCED ATHLETES:

1. Single Leg Hops (Low Ground Contact Time) - 3x10 per side
2. Contrast: 6x3 Banded Quarter Squat & 6x2 18" Drop Jump
3. Single Leg Back Extension - 4x8
4. Bench Press - 4x3
5. Weighted Chin Up - 3x12
6. Seated Sit Up On Box - 5x20

GENERAL CONDITIONING FOR SPRINTERS

While much of the sprinter's training should be focused on specific forms of training, it is true that to be good
sprinter you must have sufficient levels of general conditioning. General conditioning could be thought of as the
basic physical capacities needed to be able to perform sprinting workouts and other forms of training for
sprinters.

General conditioning has two main components, tempo endurance running and circuit training. Some coaches
use one or the other while some coaches use both, but across the board you will find that most track & field
programs include at least one of these forms of training, especially during the early off-season.

TEMPO ENDURANCE TRAINING FOR SPRINTERS

When it comes to general conditioning, extensive tempo is one way to build fitness for sprinters.

Here are some guidelines for extensive tempo training for sprinters:

 Intensity Level: 50-75%

 Short Sprinter Tempo Distances: 60 to 300 meters
 Long Sprinter Tempo Distances: 100 to 600 meters
 Short Sprinter Tempo Volume Range: 1000 to 3000 meters
 Long Sprinter Tempo Volume Range: 1200 to 4000 meters
 Rest Periods: 30 seconds to 3 minutes per sprint

TEMPO ENDURANCE WORKOUT FOR 100 METER DASH SPRINTERS:

1. Track Warm Up
2. 3 x 4 x 100m with 45 seconds between sprints, 3 minutes between sets, 75% effort,
3. Bodyweight circuit.

TEMPO ENDURANCE WORKOUT FOR 200 METER DASH SPRINTERS:

1. Track Warm Up
2. 8x200m with 2 minutes between sprints, 3 minutes between sets, 75% effort.
3. Bodyweight circuit.

TEMPO ENDURANCE WORKOUT FOR 400 METER DASH SPRINTERS:

1. Track Warm Up
2. 3 x 400m, 300m, 200m with 3 minutes between sprints, 6 minutes between sets.
 3. Bodyweight circuit.
CIRCUIT TRAINING FOR SPRINTERS
Circuit training is another great way to develop general conditioning, but it also has great effects on general
strength, general mobility, and can prevent overuse injuries as circuits do not replicate the movement patterns of
a sprinter's specific training.

Circuits can be performed for time, such as 20 seconds on and 40 seconds off, or for reps with a given rest
period. Circuits can be done with just an athlete's bodyweight, with a weighted vest, or with medicine balls.

These circuits for track sprinters can include typical strength training exercises such as squats and push ups, but
they can also include mobility oriented exercises as well as low intensity hops or sprint drills.

Here are some exercises you could use in a circuit for sprinters:

 Bodyweight squats
 Pushups
 Inchworms
 Lunges
 Plank variations
 Leg raises
 Lateral squats
 Ground based mobility exercises
 Partner assisted med ball exercises

CONCLUSION
As you can see, training for sprinters in track encompasses a wide range of different training methods, all of
which are integral to an athlete's success. If you want to sprint as fast as possible, it is important that you
balance your training with these different types of workouts, emphasizing those workouts which are most
relevant to your needs and the demands of your event.

If you need more help figuring out how to train for the sprints, make sure to check out my sprint training
programs, this page on the 100 meter dash, and this page on the 200 meter dash.
100m Training Schedule - Pre Season
Acceleration and speed are very important for all sprinters (100m/200m/100m
H).

Below is a sample 4-5 week workout for 100m sprinters.

Note - The workout list below is NOT a training program. You should develop
one with your personal coach to adjust.

Be sure to warm up properly before doing these workouts. This includes some
body weight training, stretches, and exercises. For best results, perform these
workouts at the paces and distances described with extreme focus and a
competitive spirit. During training, it's important to do sprints as you do in
competition.

Workout sourced from Chris Goodwin*

DRILLS

Jog 30m after each drill and do each drill over 20m unless specified

Knee to Chest

Knee to opposite elbow

Knee Roll to Outside

Frankenstein High 30m

A-Skip
B-Skip

Loose High Skip 30m

Lunge

Carioca 30m and back

40m sprint X 2: Rest 20”

Information on how to perform drills can be found here

STRETCHES

Lying figure 4; 2 x ea. leg(E.L.)

Modified Hurdler 2 E.L.

Butterfly Stretch

Fire Hydrant or Hurdle Alternative

Scorpion 5 each side

Ironman 5 each side

Ironman 5 each side

EXERCISES

Body Weight

25 Push Ups

60 Second Plank

20 T Push Ups

30 Sec. Side Plank each side

30 Deep Squats

Core

20 V-Sit Up
30 side crunch each side

30 second boat pose

40 leg lift each leg

10 L –Overs

Plyometrics

Cones: 3 reps each leg with 40M sprint

20 Rocket Jumps

10 standing long jumps

15 step ups each leg with 40M sprint

5 Hops-bounds each leg; 5 skips each leg; run 20M

SUNDAY

1. Warm up: 800M (100M sprint; 100M walk) each lap faster; last lap 200M
sprint

2. Drills: Do 5 from each column

3. 2 X 300 Meter: 70% on 200M; 80% last 100M/ rest 15’

4. 2 X 100 Meter: 75%; rest 30”

5. 4 X 40 Meter: Quick; rest 20”

MONDAY

1. Warm up: 800M (100M sprint; 100M walk) each lap faster; last lap 200M
sprint

2. Drills: Do 5 from each column

3. 8 X 100 meter: 70% keep same pace; rest 3’

4. 6 X 150 meter Long Hills: Slow run; rest is slow jog back.

5. Exercises: 3 from each column

TUESDAY

1. Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M
sprint

2. Drills: Do 5 from each column

3. 4 X 300 meter Event run: 70% first 200M; 80% last 100M; rest 5’

4. 2 X 200 meter: Speed 30 – 40 seconds; rest 30”

5. 4 X 40 meter: Speed 90% max; rest 30”

THURSDAY

1. Warm up: 800M (100M sprint; 100M walk) each lap faster; last lap 200M
sprint

2. Drills: Do 5 from each column

3. 1 X 150 meter at Quick speed like it’s 200M race; rest 15’

4. 4 X 200 meter 70% ; rest 5’

5. Exercises: 3 from each column

FRIDAY

1. Warm up: 800M (100M sprint; 100M walk) each lap faster; last lap 200M
sprint

2. Drills: Do 5 from each column

3. 3 X 200 meter Speed: each rep is faster than previous by 1 -2 seconds; rest 3’

4. 400 meter to 800 meter relay hand offs.

100 Metre Sprinter Training Templates
Training Examples
100m Sprint Training: Week 1
Day 1: 4 x 6 x 60m back-to-backs with 5 min recovery.

Day 2: Strength training session.

Day 3: 3 x 110m/90m/70m/50m with 7 minutes recovery.

100m Sprint Training: Week 2

Day 1: 3 x 5 80m harness runs with 6 min recovery.

Day 2: Strength training session.

Day 3: 3 x 60m/80m/100m/120m with a walk back with 6/8 min

recovery.

100m Sprint Training: Week 3

Day 1: 4 x 40m/ 3 x 60m/ 2 x 80m/ 1 x 100m with 5/7/9 min
recovery. First set from blocks.

Day 2: Strength training session.

Day 3: 40m/70m/100m/70m/40m x 2 with 6 min recovery.