2022 Workouts for missed track practice

The trail where we practice is a great place to do these workouts.  There are markings on the side of the trail every 100 meters

WARM UP for all workouts:

3 minute easy run warmup
dynamic stretching – 5 minutes
4x50m sprints with 10 seconds rest in between

Sprinter workouts:

#1 – workout

Mark out a 30 meter section on the trail.  (you can roughly measure this by using one LONG walking stride as ONE meter)

create a starting line about 30 feet or so before the 30 m section (enough distance to get up to sprint speed)

Start ————->> Beginning of 30m ———————>>End of 30m

Build your speed up to the beginning of the 30 meter area so that you are going FULL SPRINT speed by the time you get to the beginning of the 30 meter zone.  Continue through the ENTIRE 30 meter section, only slowing down AFTER you pass the end of the 30 meter zone.

Concentrate on good form: elbows at 90 degrees, eye looking straight ahead.

Walk back to the start and rest 1:00  minute.  REPEAT this EIGHT times

After workout cool down by doing a 4 minute easy run and then stretch after.

#2 – workout

100m at 90% effort (slightly slower than a sprint speed)
rest 1:30
200m at 90% effort (slightly slower than a sprint speed)
rest 2:00
100m at 95% effort (slightly slower than a sprint speed)
rest 1:30
200m at 95% effort (slightly slower than a sprint speed)

Do the above set TWICE

After workout cool down by doing a 4 minute easy run and then stretch after.

#3 – workout

Run HARD (95% effort) for 30 seconds.  Walk for 2:00

Repeat above EIGHT TIMES

Cool down by running easy for 4 minutes

Mid to Long Distance workouts:

#1 workout

400m at 90% effort (800m to 1600m race pace)
Rest 2:30
400m at 95% effort (800m to 1600m race pace)
Rest 2:30
400m at 90% effort (800m to 1600m race pace)
Rest 2:30
400m at 95% effort (800m to 1600m race pace)

After workout cool down by doing a 4 minute easy run and then stretch after.

#2 workout

20 minute run at easy pace
throughout the run (say every 3 minutes) pick up the pace FIVE times for 45 seconds each to 1/2 mile race pace

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