Setting Up Sprinting Workouts
Moderator: George Payan
Setting Up Sprinting Workouts
I need help with setting up a sprinting work out for my Daughter; she is 11 years old. She just finished up her first year running track at her grade school. Her best time in the 100 meters was 14.29 and 200 meters was 29.29 I thought she did very well for a fifth grader running against older girls. She would like to continue to run this summer and hit some of the USATF state meets and she if she can qualify for the region and Jr. Olympics. Could some help me set a summer program that will help prepare for these events I'm sure they will be very tough. We will probable try and work out two to three times a week. She has been using starting blocks all year. The USATF state meet is 6/23-25/06 and the region meet is 7/9/06. Any help would be greatly appreciated. Thanks
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George Payan
- Posts: 409
- Joined: Thu Sep 05, 2002 9:07 am
Always work on technique for 35-45 minutes work on mechanic drills; sprinting out of the blocks 2 days a week) After technique, work on repeats.
Monday: 80, 60; seven minute rest recovery; 80, 60; seven minute rest recovery; 80, 60
Tuesday: Work on starts
Wednesday: three sets of 3X60
Thursday: Work on starts
Friday & Saturday: Rest
Sunday: Compete
Monday: 80, 60; seven minute rest recovery; 80, 60; seven minute rest recovery; 80, 60
Tuesday: Work on starts
Wednesday: three sets of 3X60
Thursday: Work on starts
Friday & Saturday: Rest
Sunday: Compete
Help, What does 80,60 mean
Your reply stated to do 80,60 with seven minutes of rest what does the 80, 60 represent?
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George Payan
- Posts: 409
- Joined: Thu Sep 05, 2002 9:07 am
All workouts done at 95 - 100% intensity
Sprint 80 meters, walk back, sprint 60 meters and take 7 to 8 minutes recovery between sets.
The 60 and 80 meters works maximum velocity.
Race model:
The first 20 meters you work on pure acceleration (drive phase). From 20 meters to 35 meters you are in transition (still part of acceleration). From 35 meters to 65 meters you are at maximum speed. From 65 meters to 100 meters the goal is to minimize the deceleration.
World class male sprinters reach their maximum speed between 50 and 70 meters in a 100 meter sprint. World class female sprinters reach their maximum speed earlier, between 40 and 60 meters.
All individuals reach their maximum speed between 4 and 6 seconds. It is important to know your daughter or slower individuals reach their maximum velocity sooner.
Coach Payan
Sprint 80 meters, walk back, sprint 60 meters and take 7 to 8 minutes recovery between sets.
The 60 and 80 meters works maximum velocity.
Race model:
The first 20 meters you work on pure acceleration (drive phase). From 20 meters to 35 meters you are in transition (still part of acceleration). From 35 meters to 65 meters you are at maximum speed. From 65 meters to 100 meters the goal is to minimize the deceleration.
World class male sprinters reach their maximum speed between 50 and 70 meters in a 100 meter sprint. World class female sprinters reach their maximum speed earlier, between 40 and 60 meters.
All individuals reach their maximum speed between 4 and 6 seconds. It is important to know your daughter or slower individuals reach their maximum velocity sooner.
Coach Payan