Spring 2019 Sprinter Training Plan
 Share
The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss

View only
 
 
ABCDEFGHIJKLMNOPQRSTUVWXYZ
1
Week MondayTuesday
Wednesday
Thursday FridaySaturdaySundayNOTES
2
1/28-2/3Fartlek: 24mins, 1:30 on, :30 off3x200m, 3x150m focus on acceleration in each rep@ Track: 3x600m @ 70-75% of 400 race pace through first 400, last 200 gut outEasy/Long run for at least 20mins, hurdle and technique4x300m @ 60% of 400 race pace, focus on form throughout each repLong Run/Easy RunLift day/Rest day (Ask Paige/Marcel/Kareem for lifting ideas if need)WARM UP AND STRETCH BEFORE EVERY WORKOUT Sprint captain or senior sprinter should lead stretches before workoutAbs after every TRACK workout
3
2/4-2/10Fartlek: 24mins, 1:30 on, :30 offStairs: Explosiveness. 2 x (2 x jump 3/4 steps, 2 x perpendicular jump). Walk back recovery 5:00 between sets3x400m @ 60% max of 4min rest time8x400 3-4min rest, hurdle and techniqueEasy/Long run for at least 15mins (Premeet Day)Rest Day/Pre-Meet DayHappy Valley Invitational (Feb 10)Focus on conditioning through the Penn State meet to prep for the spring monthsStretch after EVERY workout/cool down jog if possibleFartlek, ON means to run/stride out, OFF is a sprinters jog
4
2/11-2/17Easy/Long run for at least 20mins12x100, 2min rest @ 70%, focus on form and stay true to the rest time6 Comcast hills, walk back down rest, abs4-3-2-1 @ 75% 400 pace OR Salke hurdle workoutFartlek: 21mins, 1min on, 2mins off, absLift day/Rest day (Ask Paige/Marcel/Kareem for lifting ideas if need)Rest DayNo meets this week, good time to work on conditioningStretch stretch stretch!!!!
5
2/18-2/2420min long run with core, push ups and plyometrics4 x 200m @ half goal 400 time2 x 450, 2 x 250, 2 x 150, focus on finishing all the way thru. prepare to run hard thru 400, 200 and 100 finish line3 x 500, finishing 400 @75% 400 time Fartlek: 21mins, 1min on, 2mins off plus technique work (starts, handoffs, hurdles, jumps)Pre Meet day
6
2/25-3/34x200, 4x408 x fly in 100s, start at 1504 x 300 full sprint, walk back to 100 start line, finish 100 at full sprint6 Comcast hills, walk back down rest, abs6 x 200 @28-32 sec pace, walk back rest. (for hurdles/jumpers half wkout + full technique wkout
7
3/4-3/1015min long run with 5, 100m striders and abs4 sets stairs (single, double, sideways, hops) 5 minute rest between sets, abs2- 3- 4- 5- 4- 3- 210 x 100, 2min rest @ 70%3 x 20, 2 x 40, 300, 100, 300, 100
8
3/11-3/17
6x200, rolling 200 (run 200, jog 200)
8 x 150s with pushups4 x 400 3 x 300, 2 x 200, 3 x 100 OR Salke hurdle workout5x100, 5x150
9
3/18-3/24SPRING BREAKSPRING BREAKSPRING BREAKSPRING BREAKSPRING BREAKCapital Relays (Mar 24)
10
3/25-3/31PremeetUVA Meet (Mar 30)
11
4/1-4/7PremeetHome Meet (Apr 6)
12
4/8-4/14Premeet for nats runners, Fartlek: 24mins, 1:30 on, :30 off for othersNIRCA Nats (Apr 13-14)NIRCA Nats (Apr 13-14)
13
4/15-4/21Optional Widener (not whole team entry) Apr 20-21Optional Widener (not whole team entry) Apr 20-21
14
4/22-4/28Paul Kaiser (more competitive, individual entries) (Apr 27)UMBC Meet (less competitive) (Apr 28)
15
4/29-5/5Kehoe (May 3)
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
Loading...
Main menu