100 and 200 Meter Pre-Season Program for Sprinters

[George Payan]

What workouts do you recommend for a 100 meter and 200 meter sprinter in the pre-season?

[George Payan]

The following clinic notes by John Smith, UCLA Sprint Coach, are a recommended program for sprinters:

Fall (September - January)

Monday:
3(3x60) + 2x200 meters

Tuesday:
10x100 meters; no time, with equal distance walk recovery.

Wednesday:
5(5x70); no time work on technique

Thursday:
same as Tuesday

Friday:
8x150; no time 60%

Saturday:
Power warm-up

Note: these workouts, which can be adjusted to fit the needs of the sprinter, make the necessry adjustments on the time, volume or intensity, either reduce, maintain or add.

Thank you for your interest in the Coaches Education web site. Please direct any questions to the Coaches Forum to best service your needs.

George Payan
www.coacheseducation.com

[Bunk]

I have to ask what I am sure is a dumb question. Below is your monday workout. What is 3(3x60)? Why isnt that just 9x60? I imagine it has something to do with the rest period but I am unsure. I have seen that a couple of times now and I need to understand.

Monday:
3(3x60) + 2x200 meters

[Bunk]

I found the answer in another post.


3x60 meters fly with 3 minutes rest
6 minutes
3x60 meters fly with 90 seconds rest
6 minutes
3x60 meters fly with 3 minutes rest

[Guest]

George, thanks for posting pre-season program for 100/200, do you have one for in-season? Thanks and glad you started the site.