The program consists of warm-up, accelerations/power development and speed workouts. It gives some insight as to what is done in practices. These are workouts somewhat customized for those who have been training for quite a while. For those who are starting for the first time or who have had a break, approach it with gradual persistence. Below are sample track workouts. Some of these workouts can be applied to longer distance training to gain speed and endurance.
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100m |
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Warm up: 1 mile in and outs (100M sprint; 100M walk) each lap faster; last lap 200M sprint STRETCHES |
Drills: 2 X 300 Meter: 70% on 200M; 80% last 100M/ rest 15’ 2 X 100 Meter: 75%; rest 30” 4 X 40 Meter: Quick; rest 20” |
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400m |
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Warm up: 1 mile in and outs (100M sprint; 100M walk) each lap faster; last lap 200M sprint STRETCHES |
Drills: 2 X 500 Meter: 70% on 400M; 80% last 100M/ rest 5’ between 15’ at end 2 X 200 Meter: 75%; rest 30” 4 X 40 Meter: Quick; rest 20” |
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800m |
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Warm up: 1 mile in and outs (100M sprint; 100M walk) each lap faster; last lap 200M sprint STRETCHES |
Drills: 2 X 1000 Meter: 70% on 800M; 80% last 200M. Rest 5′ between 15′ at end 2 X 400 Meter: 75%. Rest 30″ 4 X 80 Meter: Quick: Rest 20″ |
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1,500m |
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Warm up: 1 mile in and outs (100M sprint; 100M walk) each lap faster; last lap 200M sprint STRETCHES |
Drills: 1 X 2000 Meter: Rest 15′ 3 X 1200 Meter: Rest 5′ in between each |
