More sprint training

Weeks three and four workouts are the same in the amount of distance that you are running. The only difference between them is that week four should be a bit faster than week three. Sounds easy right? As the days pass you get closer to the ultimate goal, competition.

Right now it is October, but according to track coach Owen McGregor, "it is already November." In order to think like a runner you need to look at what you are training for. What you are training for in October is how you are going to run in November. If you don't train in October, November is going to be tough for you. You must put in the work and dedication to the track now.

Like I said, week three and four workouts are the same. Just make sure you push yourself to try and get the most out of the workouts. The faster you run, the quicker you will get. If you slack off, you won't see the results when track season comes along.

Monday:

Jog two laps around the field, stretch and do drills. After drills, make sure you grab some water and get ready to run.

Long sprinters: run 500 meters, rest for 2 minutes, run 300 meters and walk a 400. Do this three times.

Short sprinters: run 300 meters, walk a 200, run 200 meters, walk a 100, run 100 meters, rest for five minutes, then do it two more times.

Tuesday:

Jog two laps around the field, stretch and do drills. After drills, make sure you grab some water and get ready to run.

Long sprinters: run ten 200's at your own pace.

Short sprinters: run 12 times 100 meters. Walk a 100 inbetween.

Wednesday:

Both long and short sprinters warm up and then head to the weight room to do an lower body workout.

Thursday:

Go to a hill somewhere that is safe and mark off 200 meters. Both long and short sprinters run 10 times up a 200 meter hill. If you can not find a hill, go to a gym and put a treadmill on an incline of at least five.

Friday:

Jog two laps around the field, stretch and do drills. After drills, make sure you grab some water and get ready to run.

Long sprinters: the workout is 3x300x3. Let me clarify, run 300 meters, rest for 2 minutes and then run 300 meters again. That is one, we have it times three. After the first set, make sure to rest for a 400 meter walk and then do it again.

Short sprinters: run 300 meters, rest a 100 walk and do that four times.

I hope you find this workout helpful. I can not wait until season starts and I can see how this training has improved my running from last year. If you struggle at all, remember that we are running because we love the sport. Don't let anyone, including yourself, tell you you can't do anything. We can all do whatever we put our mind to!