GUIDELINE WORKOUT FOR SPRINTERS
By James Vicks
THIS IS AN ALTERNATE WORKOUT PROGRAM FOR SPRINTERS RUNNING 200 METERS AND 400 METERS.
Times are gauged for running 23 sec 200m and 50 sec 400m - adjust to your ability.
ALL WORKOUTs WILL START WITH A 800 METER JOG.
WORKOUT AT LEAST THREE DAYS A WEEK.
AFTER WARM UP, STRETCH WELL BEFORE EACH WORK OUT (VERY IMPORTANT).
JANUARY -FEBRUARY
MON. 2 X 500 (400@65sec pace) REST = 15 MIN
3 X 200 (35-35-35 ) REST = 3 TO 5 MIN
TUE. 4 X 200 (30-30-35-35) REST = 3 TO 5 MIN
6 X 150 (3/4 SPEED) JOB BACK
WED. 4 X 300 (45) REST = 10 MIN
3 X 200 (35-35-35) REST = 3 TO 5 MIN
THUR. 1 X 300 (FAST 35 TO 40 ) REST = 5 MIN
4 X 200 (30-30-35-35) REST 10 TO 15 MIN
FRI. 3 X 200 (30-30-30-30 OR FASTER ) REST =15 TO 20 MIN
5 X 150 PICK UPS ( START SLOW AND PICK UP SPEED THROUGH THE 150 )
SAT. LIGHT CROSS COUNTRY RUN OR BIKE RIDE
SUN. RELAX AND REST
MARCH-APRIL
MON. 2 X 450 (400/55-60 ) REST = 15 TO 20 MIN
3 X 200 (35-30-28 ) REST = 3 TO 5 MIN
TUE. 6 X 200 (35-35-35-35-35-35 ) REST 3 TO 5 MIN
3 X 50 (FAST ) WALK BACK
WED. 4 X 300 (50-50-50-50) REST = 3 TO 5 MIN
3 X 150 (25-25-25 )
THUR. 3 X 200 (28-28-30 ) REST 3 MIN OR WALK BACK
3 X 150 BUILD UPS (SLOW-MED-FAST) REST = WALK BACK
FRI. 3 X 200 (28-30-35 ) REST = 3 TO 5 MIN
3 X 50 ( FAST ) WALK BACK
SAT. LIGHT CROSS COUNTRY (20 MIN ) OR DO SOME HILLS
SUN. RELAX AND REST
MAY-JUNE
MON. 2 X 500 (400/60-65) FINISH IN 70-75 REST 5 TO 15 MIN
3 X 200 (25-25-25 ) REST = WALK BACK OR 5 MIN
TUE. 4 X 300 (42-42-45-45) REST = 5 TO 10 MIN
4 X 200 (28-28-30-30) REST = 3 TO 5 MIN
WED. 1 X 500 (400/58-60) REST = 5 TO 10 MIN
3 X 200 (30-30-28) WALK BACK
6 X 50 (FAST PACE) REST = WALK BACK
THUR. 3 SET OF SPEED MAKERS:
100 METERS 3/4 ,WALK 100 METERS, 100 METERS 3/4 ,WALK 100 METERS
100 METERS 3/4 ,WALK 100 METERS, 100 METERS 3/4 ,WALK 100 METERS
REST = WALK ONE LAP
FRI. 2 X 200 ( RACE PACE ) TOTAL RECOVERY
WORK ON HAND OFF AT 1/2 TO 3/4 SPEED
SAT. CROSS COUNTRY RUN OR HILLS AT 3/4 SPEED
SUN. RELAX AND REST
Provided by: James Vicks
