I don't understand this at all!!!

Expert Discussion Advanced Sprint Training
1

I was looking back at old workouts from years past. Looking at this workout plan, I ran my PR’s outdoors. This is exactly what the season looked like for me. Indoors I ran 6.32-6.35 every meet. It was like clock work. The only thing that is not included outdoor is the relay passes we would do 2x per week. It didn’t matter a whole lot with me because I anchored so I’d run 40m or so.

2002 Indoor I was between 6.32-6.35 everytime and outdoor I ran 10.52, 10.52, 10.47, 10.33, 10.45, and 10.30 and in the 200m I ran 21.50, 21.23, 21.18, and 21.31.

2003 Indoor I ran 6.50 (before I started training), 6.40 a month or two in, 6.31, and 6.31 before I got sick. Outdoor I ran 10.55, 10.50, 10.63, 10.52, 10.43, and 10.34.

Looking at these. How in the heck did I run so fast on these workouts?

I was hoping you all could shed light on this for me.

10-25 Seagrave Drills
10-26 Seagrave Drills
10-27 Seagrave Drills
10-28 Seagrave Drills
10-29 Seagrave Drills

11-1 Seagrave Drills – 2x4x40m sleds
11-2 Seagrave Drills – 2x500m @ 400 PR +:20 at the ¼ - 15:00 rest – Hurdlers Flexibility
11-3 Seagrave Drills – 6x200m @ :37 – 2:30 rest
11-4 Seagrave Drills – 3x4xSun Devil Hill runs – [Sprint up/Walk down-under 6:00 per set] – 4:00 rest – Hurdlers Flexibility
11-5 Seagrave Drills – 2x4x40m sleds

11-8 Seagrave Drills – 2x500 @ 400 PR +:18 at the ¼ - 12:00 rest – Hurdlers Flexibility
11-9 Seagrave Drills – 6x200 @ :36 – 2:30 rest – 2x4x40m sleds
11-10 Seagrave Drills – 3x5xSun Devil Hill runs – [Sprint up/Walk down – under 6:00 per set] – 4:00 rest – Hurdlers Flexibility
11-11 Seagrave Drills – Blocks Work – 3x4x40m sleds
11-12 Seagrave Drills – 3x5xSun Devil Hill runs – [Sprint up/Walk down – under 6:00 per set] – 4:00 rest – Hurdlers Flexibility

11-15 Seagrave Drills – 7x200 @ :35 – 2:30 rest – 2x4x40m sleds – Hurdlers Flexibility
11-16 Seagrave Drills – 2x500 @ 400 PR +:16 at the ¼ - 15:00 rest
11-17 Seagrave Drills – 3x6xSun Devil Hill runs – [Sprint up/Walk down – under 6:00 per set] – 4:00 rest – Hurdlers Flexibility
11-18 Seagrave Drills – Blocks Work – 3x4x40m sleds
11-19 Seagrave Drills – 3x6xSun Devil Hill runs – [Sprint up/Walk down – under 6:00 per set] – 4:00 rest – Hurdlers Flexibility

11-22 Seagrave Drills – 7x200 @ :34 – 2:30 rest – Hurdlers Flexibility
11-23 Seagrave Drills – 2x500 @ 400 PR +:15 at the ¼ - 15:00 rest – 3x5x40m sleds
11-24 Seagrave Drills – 3x6xSun Devil Hill runs – [Sprint up/Walk down – under 6:00 per set] – 4:00 rest – Hurdlers Flexibility

11-29 Seagrave Drills – 2x500 @ 400 PR +:16 at the ¼ - 12:00 rest – 1x6x40m sleds – Hurdlers Flexibility
11-30 Seagrave Drills – 7x200 @ :33 – 2:30 rest
12-1 Seagrave Drills – 3x6xSun Devil Hill runs [Sprint up/Walk down – under 5:30 per set] – 4:00 rest – Hurdlers Flexibility
12-2 Seagrave Drills – Blocks Work – 2x6x40m sleds
12-3 Seagrave Drills – 4x300 @ :45 – 10:00 rest – Hurdlers Flexibility

12-6 Seagrave Drills – 2x450 @ 400 PR +:14 at the ¼ - 15:00 rest – 1x6x40m sleds – Hurdlers Drills
12-7 Seagrave Drills – 6x200 @ :31 – 2:30 rest – Plyometrics
12-8 Seagrave Drills – Blocks Work – light striding – Hurdlers Flexibility
12-9 55 meter Test Effort – Or 150 meter Test Effort
12-10 Seagrave Drills – 4x300 @ :48 – 10:00 rest – 2x6x40m sleds

12-13 Seagrave Drills – 4x300 @ :47 – 10:00 rest – 2x5x40m sleds
12-14 Seagrave Drills – Pre-meet workout
12-15 Final 55 meter trial – OR 150 meter Test Effort
12-16 Seagrave Drills – 6x200 @ :31 – 2:04 rest
12-17 Seagrave Drills – 2x500 @ 400 PR +:16 at the ¼ - 15:00 rest – 3x5x40m sleds

12-20 Seagrave Drills – Blocks Work – 3x4x40m sleds
12-21 Seagrave Drills – 7x200 @ :31 – 2:04 rest
12-22 Seagrave Drills – 2x500 @ 400 PR +:15 at the ¼ - 15:00 rest – 3x5x40m sleds
12-23 Seagrave Drills – 4x300 @ :45 – 10:00 rest
12-24 Seagrave Drills – Blocks Work – 2x6x40m sleds

12-27 Seagrave Drills – Blocks Work – 2x4x40m sleds
12-28 Seagrave Drills – 2x500 @ 400 PR +:16 at the ¼ - 15:00 rest
12-29 Seagrave Drills – 6x200 @ :30 – 2:00 rest
12-30 Seagrave Drills – 4x300 @ :45 – 10:00 rest
12-31 Seagrave Drills – Blocks Work – 2x6x40m sleds

1-3 Seagrave Drills – Blocks Work – 3x4x40m sleds
1-4 Seagrave Drills – 6x200 @ :30 – 2:00 rest
1-5 Seagrave Drills – 2x450 @ 400 PR +:14 at the ¼ - 15:00 rest
1-6 Seagrave Drills – Blocks Work – 2x6x40m sleds
1-7 Seagrave Drills – 4x300 @ :48 – 10:00 rest

DATE DAY WORKOUT______________________________________________________________________________
1-10 Monday Warm-up Program
2x7 different sprint drills
3x300 meters @ :48 – 5:00 rest
Cool down, abdominals, flexibility

1-11 Tuesday Warm-up Program
Sprint Drills & Accessory Strength Drills – Sprint Ladder
10xblock starts over 30m – in spikes
Plyometrics
Cool down, abdominals

1-12 Wednesday Warm-up Program
Sprint Drills
15:00 of starting block work
5x200 @ :32 – 3:00 rest
Cool down, abdominals

1-13 Thursday Warm-up Program
Sprint Drills
6x150 @ :23 – 6:00 rest
2x10xStarting line push-ups
Cool down, abdominals

1-14 Friday Warm-up Program
Sprint Drills
3x100 easy accels
Starting Block Work over 30m – in spikes
Cool down, abdominals

1-15 Saturday NAU Open (Sprinco Invite)
Flagstaff, Arizona

1-17 Monday Warm-up Program
Sprint Drills
4x300 @ :47 – 6:00 rest
Cool down, abdominals

1-18 Tuesday Warm-up Program
Sprint Drills & Stability Drills – Sprint Ladder
4x starting block work over 30m – in spikes
Plyometrics
1x20x Starting Block Push-ups
2x4x40m sleds
Cool Down, abdominals

1-19 Wednesday Warm-up Program
Sprint Drills
10:00 of Block Work
5x200 @ :30 – 3:00 rest
Cool Down, abdominals

1-20 Thursday Warm-up Program
Stability Drills
6x150 @ :23 – 6:00 rest
Starts over 30m – in spikes
Cool down, abdominals

1-21 Friday Warm-up Program
Sprint/Stability Drills
3x60m light accels
5:00 of block work into 30 meters
Cool down, abdominals

1-22 Saturday

1-24 Monday Warm-up Program
Sprint Drills
1x300-200-300 @ :46, :31.5, :46 – 6:00 rest
Cool down, abdominals

1-25 Tuesday Warm-up Program
Stability Drills – Sprint Ladder
5 x block starts over 30 meters – spikes
Plyometrics – 2x4x40m sleds
Cool down, abdominals

1-26 Wednesday Warm-up Program
Sprint Drills
3x60 meter accels
5x150 @ :23 – 5:00 rest
Cool down, abdominals

1-27 Thursday Warm-up Program
Stability Drills
5x100 accels up to 80%
Cool down, abdominals

1-28 Friday Warm-up Program
Sprint/Stability Drills
3x60m light accels
15:00 of block work into 30 meters
Cool down, abdominals

1-29 Saturday Red Raider Classic
Lubbock, Texas
OR
Bayou Bengle Classic
Baton Rouge, Louisiana

1-31 Monday Warm-up Program
Sprint Drills
3x300 @ :45
Cool down abdominals

2-1 Tuesday Warm-up Program
Stability Drills – Sprint Ladder
1x100-80-60-40-20 @ :16-:12-:8.0-:5.0-:3.0 rest is 4:00 between runs
Plyometrics – 2x4x40m sleds
Cool down, abdominals

2-2 Wednesday Warm-up Program
Sprint Drills
4x200@ :28 – 5:00 rest
Cool down, abdominals

2-3 Thursday Warm-up Program
Sprint Drills
4x50 meter starts – in spikes
5x120 accels up to 85% - 5:00 walk
Cool down, abdominals
2-4 Friday Warm-up Program
Sprint/Stability Drills
3x150 accels – 3:00 rest
Cool down, abdominals

2-5 Saturday Mountain T’s Invitational
Flagstaff, Arizona

2-7 Monday Warm-up Program
Sprint Drills
1x200-200-300-300 @ :30-:30-:45-:45
Cool down abdominals

2-8 Tuesday Warm-up Program
Stability Drills – Sprint Ladder
4 x block starts over 30m – 4:00 rest – in spikes
Plyometrics – 2x4x40m sleds
Cool down, abdominals

2-9 Wednesday Warm-up Program
Sprint Drills
15:00 Block Work
3x150 accels with 4:00 rest
Cool down, abdominals

2-10 Thursday Warm-up Program
Sprint Drills
4x50meter starts – in spikes
5x120 accels up 85% - 5:00 rest
Cool down, abdominals

2-11 Friday Warm-up Program
Stability Drills
3x60m light accels
5x120 @ :17 – 5:00 walk
Cool down, abdominals

2-12 Saturday Iowa State Classic
Ames, Iowa

2-14 Monday Warm-up Program
Sprint Drills
2x300 @:45 – 6:00 rest
Cool down, abdominals

2-15 Tuesday Warm-up Program
Stability Drills – Spring Ladder
5 x block starts over 30m – in spikes
Plyometrics – 2x4x40m sleds
Cool down, abdominals

2-16 Wednesday Warm-up Program
Sprint Drills
15:00 Block Work
3x60m light accels
2x120 @ :14.5-:14.9 – 6:00 rest
Cool down, abdominals

2-17 Thursday Warm-up Program
3x60m light accels
2x100 accels
Cool down, abdominals

2-18 Friday

2-19 Saturday

2-21 Monday Warm-up Program
Sprint Drills
4x200 @:27 – 6:00 rest
1x40m of lunge walk
Cool down, abdominals

2-22 Tuesday Warm-up Program
Stability Drills – Sprint Ladder
3 x starting blocks over 30m – in spikes
Cool down, abdominals

2-23 Wednesday Warm-up Program
3x60m light accels
4x120m @ :14.5-:14.9 – 6:00 rest
Cool down, abdominals

2-24 Thursday Warm-up Program
10:00 Block Work
3x60m light accels
Cool down, abdominals

2-25 Friday Warm-up Program
Pre-Meet

2-26 Saturday USA Indoor National Championships
TBA

2-28 Monday Warm-up Program
Sprint Drills
4x200 @ :27 – 6:00 rest
1x40m of lunge walk
Cool down, abdominals

3-1 Tuesday Warm-up Program
Stability Drills – Sprint Ladder
3 x starting blocks over 30m – in spikes
Cool down, abdominals

3-2 Wednesday Warm-up Program
Sprint Drills
3x50m @ :06.1-:06.4 – 5:00 rest
Cool down, abdominals

3-3 Thursday Warm-up Program
3x60m light accels
4x120m @ :14.5-:14.9 – 6:00 rest
Cool down, abdominals

3-4 Friday Warm-up Program
10:00 Block Work
3x60m light accels
Cool down, abdominals

3-5 Saturday Bill Sawyer Invitational
Tempe, Arizona

3-7 Monday Warm-up Program
Sprint Drills
3x50m @ :06.1-:06.4 – 5:00 rest
Cool down, abdominals
3-8 Tuesday Warm-up Program
3x60m light accels
10:00 Block Work
Cool down, abdominals

3-9 Wednesday Warm-up Program
3x60m light accels
4x120m @ :14.5-:14.9 – 6:00 rest
Cool down, abdominals

3-10 Thursday Warm-up Program
Sprint Drills
10:00 Block Work
3x60m light accels
Cool down, abdominals

3-11 Friday Warm-up Program

3-12 Saturday

3-14 Monday Warm-up Program
Stability Drills
Cool down, abdominals

3-15 Tuesday Warm-up Program
Stability Drills
3x60m light accels
Block Work into 30m

3-16 Wednesday Warm-up Program
Sprint Drills
3x50m @ :06.1-:06.4 – 5:00 rest
Cool down, abdominals

3-17 Thursday Warm-up Program
3x60m light accels
4x120m @ :14.5-:14.9 – 6:00 rest
Cool down, abdominals

3-18 Friday Warm-up Program
10:00 Block Work
3x60m light accels
Cool down, abdominals

3-19 Saturday Baldy Castillo Invitational
Tempe, Arizona

3-21 Monday Warm-up Program
1x300 @ :42-:43 – 7:00 rest
2x200 @ :26-:26.5 – 5:00 rest
Cool down, abdominals

3-22 Tuesday Warm-up Program
1x400 meters of striders @ 80% (walk corners)
2x30m block starts
2x75m block starts
Cool down, abdominals

3-23 Wednesday Warm-up Program
4x150 @ 18.75-18.50-18.25-18.0 – 250 walk rest
2x3x30m sleds
Cool down, abdominals

3-24 Thursday Warm-up Program
2x400meters of striders @ 80% (walk corners)
3x30m block starts
Cool down, abdominals

3-25 Friday Pre-meet

3-26 Saturday Arizona State Invite
Tempe, Arizona

3-28 Monday Warm-up Program
1x300 @ :40 – 7:00 rest
2x200 @ :25.5-:25.0 – 5:00 rest
Cool down, abdominals

3-29 Tuesday Warm-up Program
1x400 meters of striders @ 80% (walk corners)
2x30m block starts
2x75m block starts
Cool down, abdominals

3-30 Wednesday Warm-up Program
4x150 @ 18.50-18.25-18.0-17.75 – 250 walk rest
2x3x30m sleds
Cool down, abdominals

3-31 Thursday Warm-up Program
2x400meters of striders @ 80% (walk corners)
3x30m block starts
Cool down, abdominals

4-1 Friday Pre-meet

4-2 Saturday

4-4 Monday Warm-up Program
1x300 @ :40 – 7:00 rest
2x200 @ :25.5-:25.0 – 5:00 rest
Cool down, abdominals

4-5 Tuesday Warm-up Program
1x400 meters of striders @ 80% (walk corners)
2x30m block starts
2x75m block starts
Cool down, abdominals

4-6 Wednesday Warm-up Program
1x200 @ :26 – 5:00 rest
4x100 (middle 25-30m @ 100%) walk 150 rest
2x3x30m sleds
Cool down, abdominals

4-7 Thursday Warm-up Program
2x400meters of striders @ 80% (walk corners)
3x30m block starts
Cool down, abdominals

4-8 Friday Pre-meet/Mesa Classic - Mesa, Arizona
4-9 Saturday Sun Angel Classic - Tempe, Arizona

4-11 Monday Warm-up Program
3x200 @ :25, :24.5, :24.0 – 5:00 rest
Cool down, abdominals

4-12 Tuesday Warm-up Program
1x400 meters of striders @ 80% (walk corners)
1x80m-60m-40m-20m block starts
Cool down, abdominals

4-13 Wednesday Warm-up Program
1x200 @ :26-:27 – 5:00 rest
4x100 (middle 25-30m @ 100%) walk 150 rest
2x2x30m sleds
Cool down, abdominals

4-14 Thursday Warm-up Program
2x400meters of striders @ 80% (walk corners)
4x20m block starts
Cool down, abdominals

4-15 Friday Pre-meet/Pomona Pitzer Invitational – Pomona, California
4-16 Saturday Mt. Sac Relays – Walnut, California

4-18 Monday Warm-up Program
3x200 @ :24.5 :24.0, :23.5 – 5:00 rest
Cool down, abdominals

4-19 Tuesday Warm-up Program
2x100 accelerations up to 90% - 3:00 rest
1x80m-60m-40m-20m block starts
Cool down, abdominals

4-20 Wednesday Warm-up Program
1x200 @ :26 – 5:00 rest
4x100 (middle 25-30m @ 100%) walk 150 rest
2x3x Big Stadium Stairs - 4:00 rest
Cool down, abdominals

4-21 Thursday Warm-up Program
2x400meters of striders @ 80% (walk corners)
4x20m block starts
Cool down, abdominals

4-22 Friday Pre-meet

4-23 Saturday

4-25 Monday Warm-up Program
1x400 striders @ 80% (walk corners)
4x150 @ 17.75, 17.50, 17.25, 17.00 – 4:00 rest
Cool down, abdominals

4-26 Tuesday Warm-up Program
2x100 accelerations up to 90% - 3:00 rest
1x60m-40m-20m-20m block starts
Cool down, abdominals

4-27 Wednesday Warm-up Program
2x400 striders @ 80% (walk corners)
2x150 (50m @ 80%-50m @ 95%-50m @ 80%) – 5:00 rest
2x3x Big Stadium Stairs - 4:00 rest
Cool down, abdominals

4-28 Thursday Warm-up Program
2x400meters of striders @ 80% (walk corners)
4x20m block starts
Cool down, abdominals

4-29 Friday Pre-meet

4-30 Saturday

5-2 Monday Warm-up Program
1x400 striders @ 80% (walk corners)
4x150 @ 17.75, 17.40, 17.05, 16.70 – 7:00 rest
Cool down, abdominals

5-3 Tuesday Warm-up Program
2x100 accelerations up to 90% - 3:00 rest
1x60m-40m-20m block starts
Cool down, abdominals

5-4 Wednesday Warm-up Program
2x400 striders @ 80% (walk corners)
2x150 (50m @ 80%-50m @ 95%-50m @ 80%) @ 17.75 – 5:00 rest
Cool down, abdominals

5-5 Thursday Warm-up Program
2x400meters of striders @ 80% (walk corners)
4x20m block starts
Cool down, abdominals

5-6 Friday Pre-meet

5-7 Saturday Modesto Relays – Modesto, California

5-9 Monday Warm-up Program
3x150 @ 17.50, 17.00, 16.50 – 7:00 rest
Cool down, abdominals

5-10 Tuesday Warm-up Program
2x100 accelerations up to 90% - 3:00 rest
2x50m block starts
Cool down, abdominals

5-11 Wednesday Warm-up Program
1x400 striders @ 80% (walk corners)
4x60m. pulley – in spikes – 4:00 rest
Cool down, abdominals

5-12 Thursday Warm-up Program
2x150 (50m @ 80%-50m @ 95%-50m @ 80%) @ 17.75 – 5:00 rest
Cool down, abdominals

5-13 Friday Pre-meet

5-14 Saturday

5-16 Monday Warm-up Program
2x100 accelerations
4x50m standing starts
Cool down, abdominals

5-17 Tuesday Warm-up Program
1x400 striders @ 80% (walk corners)
4x60m. pulley – in spikes – 4:00 rest
Cool down, abdominals

5-18 Wednesday Warm-up Program
2x150 (50m @ 80%-50m @ 95%-50m @ 80%) @17.75 – 5:00 rest
Cool down, abdominals

5-19 Thursday Warm-up Program
2x100 accelerations up to 90% - 3:00 rest
2x30m. block starts
Cool down, abdominals

5-20 Friday Pre-meet

5-21 Saturday Tucson Elite Classic – Tucson, Arizona

2

what about lifting-workouts?
those 6.34s times…60M?

3

I’d like to know about lifts also. I’m not sure the nature of your question.
Bases on what’s here, looks like accel is pretty good- need to know more about the hill work- how long, how many, what rest. The speed end part is also a question, so I’d like to see the meet schedule by date, left to right (minus workouts) to be able to see how the races fulfilled the role. The 55m times look relatively comparable to the 100m times but the 200s are relatively weak.

4

I have lifting, but not saved anywhere that I could post it up. Those 6.34 times are for 55m. Hopefully this will give you an idea of the lifts I had done. Basically, OL’s, Squats (and variations), etc. Our strengths coach is the Director of our Strength Center. He was ranked 15th in the US Hammer in 1996. He has been a Certified Strength and Conditioning Specialist since 1992. His specialties include muscloskeletal assessment and productivity in the following areas; strength, strength endurance, flexibility, intra-muscular coordination, proprioception, body composition, athletic improvement, and exercise therapy. He has written programs for hundreds of clients ranging from 12 to 93 years of age, including two Olympians. He also runs the website
www.throwfarther.org

5

OK let’s accept that the weights are ok, now what about my other questions?

6

The hills I did that season were long and gradual, not very steep. I believe they were around 50m or 60m. Usually 3x5 or 6 with 5 min. rest between sets. Is there anything else you need here?

Schedule of meets and times I ran in those meets.

January 12 @ UW-La Crosse Alumni - 55m - 6.31
January 19 @ Iowa Hawkeye Open - 60m - 6.82
January 26 UW-La Crosse Quadrangular - 55m - 6.33
February 2 UW-La Crosse Don Bremer Classic 55m - 6.38
February 9 @ Warren Bowlus Invitational - 55m - 6.37
February 15 @ UNI-Dome Open - 60m - 6.92
March 1-2 @ WIAC Indoor Championships -55m - 6.34
March 8-9 @ NCAA III Indoor Championships - 55m - 6.34

March 29 @ Augustana Dual - 100m - 10.52, 4x100m - 41.30
April 6 @ Northwest Missouri State Invite - 4x100m - 41.07, 200m - 21.50
April 13 Phil Esten Challenge - 4x100m - 41.19
April 18-20 @ Kansas Relays - 100m - 10.52, 4x100m - 41.07
April 25-27 @ Drake Relays - 4x100m - 40.72, 4x100m - 40.53
May 3-4 WIAC Championships - 100m - 10.47, 200m - 21.86, 4x100m - 40.57, 100m - 10.33, 200m - 21.23
May 10 Leo Schnur Open - 4x100m - 40.72
May 23-25 @ NCAA III Championships - Day 1 200m - 21.18 (prelim shutting down), 4x100m - 40.38, Day 2 100m - 10.45, Day 3 - 4x100m - 40.43, 100m - 10.30, 200m - 21.31

7

So the meets represented the majority of your special endurance. I think things look pretty good. The 200m could be better relative to your 100m but that might be a function of therapy (or lack thereof.)
Maybe we could come at this from another direction. What do you think is wrong with the program?

8

I personally never thought there was anything wrong with the workouts. I had a lot of people consistently telling me there was something wrong with the workouts. People would say that the workouts aren’t fast enough based on my 100m pr. I was being told that I should be running 15s 150’s in practice, 200m in 21s, 300m in 34-35s, etc. I know that when I’m working out on the track that I’m not a practice runner, practice champion, etc. I perform at the meets on the track where it really counts. Sadly, I was starting to believe them.

I would also run all of those workouts 150’s, 200’s, 300’s, etc in trainers and always a little ahead of pace. If I were to have a workout of 3x150 @ 17.50, 17.00, and 16.50 - if I ran the first one in 17.25, I’d therefore have to run 16.75 and 16.25. As far as the correlation between my 100m and 200m, I believe I should have been able to run 20.80 something, but I was tired in the finals on the 3rd day and I had a calf cramp in the 100m final and finished running on my heel. That race I ran 21.18 I shut down pretty hard because it was prelims, our team was trying to win a National Title and there was no reason to do something stupid when there were no points to earn.

Is there anything I can do in your mind that will help me improve? I’ve lacked a great start and have been told that I “step out of the blocks.” Any suggestions would be helpful and thanks for helping me.

9

I’d leave well enough alone and concentrate on getting more therapy.

10

What exactly do you mean by therapy?

11

Anything you can get. If you can get massage, great. If not, concentrate on doing the hot and cold showers etc. There is some material on this in the Forum Review.

12

Thanks a lot Charlie!