LONG SPRINT TRAINING SESSIONS--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
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
25 to 35 minute easy recovery run
A weight room session
Do the 400m rhythm workout. ( www.coachr.org/400rhythm.htm ). In this, you start at the 400 starting line and run 100m as if you were racing a 400. At the 100 mark, slow to a jog, turn around and jog back 50m. Then turn and run another 100 at your 400 race pace. Continue this sequence until you get to the finish line.
On alternate weeks do 3X500 at max effort with a five to seven minute recovery between. These should be discontinued two weeks prior to your peaking date.
These sessions should be immediately followed by an easy 10 minute jog. Immediately means just that and not 2 or 3 minutes later.
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
6X100 at near maximum effort, concentrating on form and relaxation, with full recovery.
A weight room session.
A 200/400/600 ladder. The runs should be at max effort, with recovery jogs of the same length as the runs.
Starts---3X50 "falling" starts and 3X50 block starts--concentrating on leaning from the ankles, accelerating while dorsiflexed and using explosive arm action at the start.
Off or do a full warm-up, then run 100 to 120m as if you were starting a race. Then jog a couple of laps, do the build-ups, static stretch. Then go home and think about tomorrow.