Can you give some workouts for the start of the season, mid-season and end of the season?
What are the different aspects a sprinter should be working on during the different parts of the season?
Thank you.
200 and 400
Moderator: George Payan
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George Payan
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200 and 400
In the preparation period there are two phases. One is general and the other is specific. The general phase can be up to six weeks. The specific phase can be another six weeks. The primary emphasis in these two phases is conditioning with aerobic running and strength training. Each phase has a specific objective and different training methods can be introduced at this time.
Keep in mind that when the sprinters run the first meet, they could be competing in the 4x100, 100, 200, 400, 4X400 and field events. The point is to prepare them for four events. Track meets are won with sprinters and field events.
Develop the lactic acid tolerance in the athletes. To do this, work on the anaerobic lactate energy system. Start gradually and build up to 90-100% in the workouts.
The general rule in training for the 400 meter sprinter is 2 ½ times the race distance. In this case, the distance is 1,000 meters in one workout. The recovery period will usually be around 10 minutes for each repetition. In the latter part of the week modify the volume in the workout.
The general rule for total distance in workouts for the 200 meter sprinter is 300 to 1200 meters. The workouts are high-intensity.
Start with two days a week with repetition training and drills. On other days do strength training. In the competition period the primary emphasis is special endurance training (high-lactate training) with speed endurance. From mid-season to late-season, focus on speed training and speed endurance (high-lactate training).
Sample workouts for the Preparation Period:
One day:
2x600
3x300
3x300
(Each set is with different intensities here and below)
Another day:
Repeat hills two days a week
(8-20 seconds, 20-40 seconds or 40+ seconds)
Another day:
4x300
3x200
Another day:
1x600
1x400
1x200
1x400
1x600
Another day:
Relays and specialty work
Work on strength training four days a week. Work up to doing the above workouts in one week. It should be done gradually and it will take some time.
In the Sprints section of the web site, refer to the article “A General Workout for Sprinters”. This article will give you a program for the entire season.
Coach Payan
www.CoachesEducation.com
Keep in mind that when the sprinters run the first meet, they could be competing in the 4x100, 100, 200, 400, 4X400 and field events. The point is to prepare them for four events. Track meets are won with sprinters and field events.
Develop the lactic acid tolerance in the athletes. To do this, work on the anaerobic lactate energy system. Start gradually and build up to 90-100% in the workouts.
The general rule in training for the 400 meter sprinter is 2 ½ times the race distance. In this case, the distance is 1,000 meters in one workout. The recovery period will usually be around 10 minutes for each repetition. In the latter part of the week modify the volume in the workout.
The general rule for total distance in workouts for the 200 meter sprinter is 300 to 1200 meters. The workouts are high-intensity.
Start with two days a week with repetition training and drills. On other days do strength training. In the competition period the primary emphasis is special endurance training (high-lactate training) with speed endurance. From mid-season to late-season, focus on speed training and speed endurance (high-lactate training).
Sample workouts for the Preparation Period:
One day:
2x600
3x300
3x300
(Each set is with different intensities here and below)
Another day:
Repeat hills two days a week
(8-20 seconds, 20-40 seconds or 40+ seconds)
Another day:
4x300
3x200
Another day:
1x600
1x400
1x200
1x400
1x600
Another day:
Relays and specialty work
Work on strength training four days a week. Work up to doing the above workouts in one week. It should be done gradually and it will take some time.
In the Sprints section of the web site, refer to the article “A General Workout for Sprinters”. This article will give you a program for the entire season.
Coach Payan
www.CoachesEducation.com