Sprint training week six

It seems like you have been running forever, hasn't it? The calendar just keeps flipping from month to month and no races have happened yet. It's hard to keep doing workouts week after week but I promise, it is going to help you in the future. The workouts are getting harder and are meant to be run faster. So stay strong and push yourself to the limit. The first meets of the year are coming up and the training will make you stronger.

Monday:

Jog two laps around the field, stretch and do drills. Make sure you do the two new drills I added in a recent blog. After drills, make sure you grab some water and get ready to run. Do some quick runs for about 20 meters just to get your fast twitch muscles going.

Long sprinters: the workout is 500, 300, 200 x three. Run a 500, walk a 400, run a 300, walk a 200, run a 200 and walk a 100. Do that three times. Try to run your first 400 out of the 500 in 62 seconds. For the 300, try to run it in 42 seconds and for the 200 try to run it in 26 seconds. In between sets make sure you get some water and stretch out.

Short sprinters: the workout is 250 x six. Mark off 250 meters and run the first 200 meters in 27 seconds. Try to maintain that pace for all six of your runs.

Tuesday:
Both jog two laps around the field, stretch and do drills. Make sure you do the two new drills that I mentioned in a recent blog. After drills, make sure you grab some water and get ready to run.

Long sprinters: run 300+300 x two. Run a 300, rest for one minute, run another 300. Walk a 400 for recovery and then do it again.
Short sprinters: run six times 150meters. Walk back to where you started from for a recovery.

Wednesday: Both long and short sprinters warm up and do drills. You do not have to do the two new drills that I have recently mentioned in a new blog. Stretch out and then head to the weight room to do a 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. Try to make it up the hill in under 35 seconds.

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

Long sprinters: run ten 100 meters as fast as you can. Walk 100 meters inbetween.
Short sprinters: run 12 times 100 meters. Walk a 100 inbetween.

Congratulations on running for this long. Track is a sport that takes a lot of dedication. One of my favorite quotes is, "our sports is your sports punishment." If you think about it, all the other sports, if they get in trouble what do they have to do...run! That is all our sport is. We are runners and have to push through all the hard times.