John Smith Sample Workouts

Training Articles
1

The following clinic notes by John Smith, UCLA Sprint Coach, are a recommended program for sprinters:

Fall (September - January)

Monday:
3(3x60) + 2x200 meters

Tuesday:
10x100 meters; no time, with equal distance walk recovery.

Wednesday:
5(5x70); no time work on technique

Thursday:
same as Tuesday

Friday:
8x150; no time 60%

Saturday:
Power warm-up

Mondays workouts is done as follows:

3x60 meters fly with 3 minutes rest
6 minutes
3x60 meters fly with 90 seconds rest
6 minutes
3x60 meters fly with 3 minutes rest

Early Season (January - March)

Monday:

  1. Warm up and Drills
  2. 3 (3 x 60)
  3. 300 / 200 or 2 x 250 or 3 x 200

Tuesday:

  1. Warm up
  2. Starts
  3. Relays

Wednesday:

  1. Warm up
  2. 3 x 300 or 3 x 250 or 5 x 150 or 3 (3x80)

Thursday:

  1. Warm up
  2. Starts
  3. Relays

Friday:
Rest if competing or
4 x 4 x 40 Meters W/ 90 second R/R (5 minutes between sets)

Mid to Late Season (April - May)

Monday:

  1. Warm up
  2. 80, 60 (5 minutes R/R) 80, 60 (5 minutes R/R) 80, 60

Tuesday:
Starts and Relays

Wednesday:
4 (4 x 100 meters) or 3 (3 x 60)

Thursday:
Starts and Relays

Friday:
Rest

Note: these workouts, which can be adjusted to fit the needs of the sprinter, make the necessry adjustments on the time, volume or intensity, either reduce, maintain or add.

2

actually i was wondering how athletes training his way manage to rest their cns??

isnt this too much sprints, atleast for fall workouts?

where is the tempo and strength training?

side note: any 400m runners interested in his programs ive got the same routine for 400m sprinters designed by coach john smith

3

Interesting! Do you have an idea on what they do for strength training?

thanks,
Chris

4

Could you post them please Komi?

5

Note that the sprints are done in a very easy manner- check the description for the 150s- tempo really. the peak intensities aren’t very high, so the difference between the early session intensities can be closer together. Later, the sessions would have more differential. I cover this in detail,with graphs and examples on the GPP DVD, available on this site.

6

Here you go John:

The following clinic notes by John Smith, UCLA Sprint Coach, are a recommended program for 400 Meters:

Sample workouts for Early Season (January - February)

Monday:

  1. Warm-up one mile
  2. Drills and Stretching
  3. 500 - (55 second 400) Rest 12 minutes
  4. 400 - 54 seconds rest 12 minutes
  5. 3 x 200 meters at 28 seconds

Tuesday:

  1. Warm up
  2. 6 to 8 x 200 meters at 28 seconds
  3. Drills

Wednesday:

  1. Warm up
  2. 3 to 4 x 300 meters at 40.5 or 42 seconds with 5 to 8 minutes R/R
  3. 5 x 70 meters

Thursday:

  1. Warm up
  2. 3 (4 x 100) no time

Friday:

  1. Warm up
  2. 8 x 150 meters in 17.5 to 18.5

Saturday:
Jog and stretch

Sample workouts for Mid Season (March - April)

Monday:

  1. 2 x 350 meters in 40.5 to 41.0 seconds with 15 minutes R/R
  2. 3 x 200 meters in 26 seconds

Tuesday:

  1. 6 x 200 meters in 25 seconds with 3 minutes R/R
  2. 5 x 50 meters

Wednesday:
3 to 4 x 300 meters in 40.5 to 42 seconds with 5 minutes R/R

Thursday:
3 (3 x 100 meters)

Friday:
Rest
Jog and stretch

Saturday:
Compete

Sample workouts for Late Season (May - June)

Monday:

  1. 350 meters in 39.5 seconds
  2. 3 x 200 meters in 25 seconds with 3 minutes R/R

Tuesday:

  1. 7 x 100 meters
  2. Drills

Wednesday:

  1. 3 x 300 meters
  2. Drills

Thursday:

  1. 10 x 50 meters
  2. Drills

Friday:
Rest

Note: these workouts, which can be adjusted to fit the needs of the 400 Meter sprinter, make the necessary adjustments on the time, volume or intensity, either reduce, maintain or add.

cheers

7

Is it just me, or does that program SOMEWHAT mirror a Clyde Hart program?

8

overlap of what works exists…something magical about 40 seconds.

9

The 400 program i guess, is only to a minimal group of athletes, maybe only for elite, because is not easy run
8x150m between 17.5s and 18.5s
or
4x300m under 42.5s
even one shot of 350m in 39.5s
maybe i´m wrong but this is an especific program for those who are on the top ( already ).

10

This training is geared for the athlete from 18 and above? What should be the training for the younger athlete?

11

I don’t think that’s asking too much for someone to run 4x300m under 42.5s, I think anybody w/ reasonable speed should be able to do that!

8x150m between 17.5s and 18.5s may be pushing it for most, not because those times are blistering for a 150, but to do them for more then 4 would be hard.

As for the one 350m in 39.5s, I would definitely have to say that’s for a world class 400m runner, someone with a PR of at least 45.5s! My PR in the 400m is 46.7s and the fastest I’ve ever ran 350m in a time trial, hand timed of course is 40.4s.

I remember Coach Jim Bush talking about how he timed either Quincy Watts or Tyree Washington (I forget which one, but I’m tempted to say Quincy) at 38 something for one 350m all out, pretty amazing! I wonder what MJ ran if/when he did 350m time trials?

12

exactly, I fully agree with you man

13

The 8x150m in 17.5-18 are not that fast for a decent athlete (though there is no rec mentioned!) My PRs are 48.5 for 400 and 21.4 for 200 and has recently ran 6x150m with 6min in 17.3. If you are a quicker athlete one should be even faster.

14

Carl Lewis ran 350 in 38,2 in 1996

15

Interesting thread, do you have the recoverys between the runs in the program?

16

no sorry that was all i could find

17

what are 3x60m flys??

18

Komy do you have GPP stuff for September through January??