Acceleration: Sled Pushes

up to 20 yds per rep.
total of 80 yards across session.
full recovery (8-12 mins) between reps.

Can be done with or without weights … appropriate load will promote/reward proper alignment of spine, location of foot strikes and projection of hips. The goal is not simply moving a sled … this is practice for overcoming inertia as we do from start into drive phase: fundamentals must not be sacrificed!!!

VO2max: Igloi 300s

300m @ 95% of mile pace … lap pace for mile + 5”
walk across to 300m start or 100m easy run on turn
start every rep @ mile lap pace + 1:00 … eg. 6:20 mile = 1:35”/lap … 300 starts every 2:35

athletes repeat until they miss the 300 target time by >1s OR are not back to start the next rep
8-12 reps will be very good for sprinters. 5-6 should be minimum. Anyone who can do 15 is actually a middy!

Aerobic Strength: 8134s

800m @ “tempo” … mile PB + 60”
100m walk / jog
300m @ mile pace
400m easy run (not a shuffle)

2-4 reps.
Rest is built in: no additional rest between reps!
Tough workout, really only for strong and/or experienced 300H/400/800 types

VO2max: 400s @ mile pace

6-8 x 400m
1:1 rest (3:00-4:00 cycle)

can build up by doing sets of 2-4-2 or 2 sets of 4x … add additional 90s between sets

recommend cutdown approach:
#1 @ mile pace + 4”
#2 @ mile pace + 3”
#3 @ mile pace + 2”
#4 @ mile pace + 1”
remainder @ mile pace

Lactic Tolerance: Chunks of 150's/200's

sets of 3-5 x 200 @ 80% of 200 max (roughly 200m PB + 5”)
incomplete rest between reps, ~85% of full between sets
rep rest = 2:00 cycle (early season), then 60s, 45s, down to 1:1
3:00-4:00 between sets
prescribed rest MUST be observed

experienced mid-distance = 12, to 16, to 20-22 reps
developing mid-distance / experienced long-sprinters = 6, 8, 10, 12 reps

Speed Capacity: Atomic Cat Workout

FAST MARCH
A-SKIP
HIGH KNEES
5 x BOX JUMPS
BOUNDING
POGO FOR HEIGHT
HIGH FREQ PRIME-TIMES
BIG PRIME-TIMES
BENT-KNEE PRIME-TIMES
ACCELERATIONS
10m FLY
5’ REST
10m FLY

https://www.youtube.com/watch?v=o6Rdd2oaGiU

Lactic Tolerance: 45- to 60-second Timed Run

Warm-up and gauge pace with one rep @ 85-90% effort over the predetermined interval of time.
Recover fully (8:00-12:00).
Attempt rep @ max effort, calling elapsed time, and mark the distance reached.
Record distance for each athlete.
Repeat session 2-4 weeks later, setting markers at previously achieved distances.

Spiked up.
One athlete at a time — they should be competing with themselves, not (directly) against teammates.