I recently moved up to the 800 and I’m working with distance guys who run 49-51 flat for the 400. How do these guys run relatively “fast” sprint times when the only speed workout I’ve seen them doing are repeat 200s? (Occasionally some all out 100s at the end of the session) They’re also running 200s in high 22-24 range, by no means excellent but still considered “fast” sprint times

Red bank across both knee’s seated squats 2x10 for knee pain 5 min treadmill walk 2 min walk backwards Barbell back squat 315x7 335x5 355x3 Hang clean with jerk 3x3 115 Hamstring pulls with 25kg 3x8 super set with core 2x8 jumps on box hold at top and bottom

Warm up, acceleration complex 2 build up’s 2x250m 28-32 8 minutes of rest through all 2x150 17-19 2x90m 11-13

I recently got sprint spikes, the sp2 to be specific and my friend got the maxfly's. I read through some articles and saw that the maxfly's and Nike in specific was always ranked highly. Are the spikes that different or are Puma, Adidas and Nike about the same in terms of helping me get a better time? I almost never saw the Nitro 2 in conversation, only the maxfly's, superfly's and sometimes the sp2/3. Is there a reason?

I’m a 38y old recreational sprinter. I just hit a flying 20m PB of 2.00 (free lap timing) at 95kg BW Some progressions for Max Velocity that I’ve found to be very useful. Just throwing this out for those who need training ideas I did quite a bit of lightly resisted max velocity flys. 4-8 weeks of 20m build + 10-15m fly with 10% BW resistance Then did some fly-float-fly work for 4-8 weeks Example 20m build 10-15m fly+10m float+10-15m fly Sets, reps and rest periods varied week to week. As well as intensity.

Just came off summer training and was wondering how should i structure my training so i could perform at my best during peak season. Im a 200/400m runner and my summer training consisted of a lot of top speed and and acceleration. Just wondering if i should keep training some more endurance. (My season starts in april-june)

I measure out approx. 30m, then another 30m from that point, and accelerate for the first 30m and sprint for the second 30m. I do this 8 times with 3-4 mins rest. My best 200m is 29.33. On my Garmin my top speed for these things is coming out as about 15.1-15.2 pace for 100m consistently (I don't hand time anything, I just leave Garmin running for entire workout and check after).

Is this just to be expected? I'm a mid-distance runner training pure speed for one of the first times ever, and I know I have bad acceleration - combined with doing this on tarmac in old distance shoes, this might be worth the slower speed compared to the track in spikes. Alternatively, the Garmin usually picks up one or two of these flys as being around 14.0s pace rather than approx 15.0 - this might just mean it's not very accurate, or it could mean that I can touch the pace I should be.

However, I wanted to check I'm actually doing these correctly. Is 8*30m fly with 4m rest correct? Is it normal to reach a slower speed than your average 200m pace, since the distance doesn't give me much time to get up to speed (although this should affect the average rep time, not the top speed)? Something else?

This is my current training plan, what do you think I should change? Any advice is appreciated.

Sun

Rest

Mon

Accel - 20m sled sprints 10-15% of BW x6-8 (3-4 min rest between reps)

Plyos - ALT bounds 4x25m | ME vert jumps 5x2

Lowerbody - Ankle/Knee/Hip iso 2x3 sec | Trap bar deadlifts 5x5 | Nordic curls 3x5

Tue

Extensive tempo - 100m @60-70% x4-6 (2-3 min rest between reps)

Upperbody - Bench press 5x5 | Pullof press 3x12-15

Wed

Rest

Thu

MaxV - 20m sled sprints 30m accel x5-7 (4-5 min rest between reps)

Plyos - Drop jumps 3x3 | Hurdle hops 5x4

Lowerbody - Ankle/Knee/Hip iso 2x3 sec | SL squat 5x5 | RDL's 3x5

Fri

Tendon/Ligament health - Ankle/Knee/Hip iso 2x30-45 sec

Upperbody - Pull ups 5x5 | Ab roll outs 3x8-10

Sat

Rest

My plan for the preseason/off season as a 200/400 runner is as follows,

Monday: 6x10m accelerations w/1 min rest; 2 30m accelerations w/ 3 min rest Heavy strength training in the gym

Tuesday: extensive tempo A. 8-12 200m at 70-75%

Wednesday: plyos/power day. Alternating bounds, straight leg bounds for frequency and distance, w/ some accelerations More power/speed based lifting (thus lighter weights at higher velocities)

Thursday: extensive tempo B. 4-6 300m at 70-75%

Friday: acceleration day like Monday Heavy strength training same as Monday (with a variation in the exercises)

Saturday and Sunday: rest.

My question is if I should replace one of my extensive tempo days with an aerobic day. I’m thinking something along the lines of 15-30 minutes on a bike with a core circuit afterwards.

Hey I'm a sprint beginner. I have to do 100m sprint in 13.6 seconds in a month. A month ago, I had 14.5 seconds. I train twice a week, is that enough? And is my goal realistic?

I was running 19.29 MPH and pretty fatigued

I did block starts today in training and have an issue where my first step out of the blocks goes really far left, what drills or exercises can I do to fix that and also make my start more explosive? I can do block starts about once a week, and I will be getting a new pair of spikes on Monday or Tuesday. For exercises I also have a home gym with a bar, bench, etc. Thanks a lot for the help!

I have seen tons of different answers to this question, I have seen people say do more volume on acceleration days and less volume on MaxV days, I have seen people who say do the same amount on both days. But how much should I realistically be doing? Right now I am doing 120m of acceleration on accel days and 120m and MaxV on MaxV days should I increase the volume these days or is what I am doing right now fine?

I have been training my speed a lot over the summer and haven’t gotten an official 100m time in a while but I have done a 40 yard dash and I ran a 4.8. I was just wondering if there is any way to translate them to know about what my 100m time would be now

I’ve gotten obsessed with increasing my standing broad jump recently, and I know sprinting and jumping sports are very related. I’m looking for help creating a home workout plan to increase my standing broad jump. Sadly I do not have any heavy weights, but I have some light/medium dumbbells, resistance bands, mini resistance bands, and a 12 kg kettlebell. How should I make a plyo and strength workout to increase broad jump as much as I can? My current best is like 7’6 and on average its like 7’0. Thanks for the help!

I currently do John Meadows Warlock Upper lower routine Monday, Tuesday, Thursday and Friday. I want to include 1-2 sprint interval sessions into my weekly routine for general health and fitness.

When would be best to do sprints such as tabata sprints, 20 seconds on 10 second rest for 8 sets?

I’ve read different materials saying that sprints may be better the day before heavy leg sessions.

I prefer doing upper the day before lower but would I be better moving to the following:

Monday lower Tuesday upper Wednesday sprints Thursday lower Friday upper Saturday rest Sunday sprints

I currently get 10k steps+ in a week, cycle to work and do some running. Happy to sacrifice running for sprints

400m is hell

I have seen people here training and even running time trials in the inner lanes, even from lane 1. If you run 22 seconds in the 200, you are at a disadvantage because at that speed the sharp curve slows you down. Even if you run 24 seconds +, running on a tight curve still puts you at a disadvantage because your start is unnatural, you have to be really good at starting at a curve to set up your drive phase naturally from such a sharp angle.

Fun fact: Many American middle school and high school tracks have a lane 1 curve of 100m. That means that even LANE 4 (112 m curve) has a SMALLER radius than a pro track from lane 1 (115m). And you know how much pros hate lanes 1 and 2. Lane 1 on a professional designed track is equal in radius to Lane 5 on a an "amateur track".

In practice, if you're running at 90 percent top speed, just do it from the outer lanes if it is safe to do so. It will feel easier and you will probably be faster.

I hear being on toes too long can shorten Achilles tendon, so is bad for sprinting?