First of all- hi everyone I’m new here. I am currently trying to improve my sprinting speed and have come up with a routine- I lift and sprint 3x a week each having their own day and have a day rest per week.
My current sprint routine is as follows:
Week 1-
100m x 5 sprints ( walk back to start line)
Week 2-
40m x 10 (walk back to start line )
Week 3-
100 m x5 (jog the first 20 - sprint 60 - jog 20) ( walk back to start )
Week 4-
100 m x 7 (jog first 10 - sprint 80 - jog 10) ( walk back to start )
Week 5-
Sprint straights, jog curves x 6 ( rest for 15-30 secs after every 2 laps )
Ya a huge problem with all of this is the recovery time. Walking back to the start or resting 20-40 seonds isnt NEARLY enough rest.
50-80m is top speed work, and there should be FULL recovery inbetween each run. So doing a 60m, you’d be looking at 6 minutes after EACH run. 1 minute per 10m sprinted is a ideal rule of thumb.
When you’re doing 100m or higher, you’re working on speed endurance, and I dont see the reason for you to be doing so much speed endurance work…Acceleration and top speed work is definitely missing in here, so lots of 10-30m sprints, as well as lots of 60-80m and some work on 100-150s should be more than enough.
Tempo is what you should look at for sure, and with that you can do 100-400m, the speed however is 75% or less. The recovery with that doesnt matter really, but remember it is meant for recovery from the speed work.
Also remember no sprinting back to back days, and lift after speed, never do something like:
day 1: speed
day 2: lift/tempo
day 3: speed
day 4: lift/tempo
this doesnt allow your body to actually recover from strenous work.
And the sprint straights/jog bends stuff, make the straights at 75% and the bends jog them or walk them, and use this in your warm ups.