Track and Field Workouts
Warning: What I’ve learned in my years of running is that no matter the training schedule, if you don’t push yourself, you won’t go anywhere. With my team, though we were separated in groups based on times, people exceeded far beyond expectations, regardless of their group positions. Some didn’t. Why? Because they were the ones who pushed themselves. We were doing similar workouts. It just takes an extra amount of determination and effort to make it on top.
Tips: I posted ab workouts in my Running Resources page, as well as a pace calculator to help you figure out times. You need those two. Don’t forget those! Run well, my friend!
For All Events: http://bit.ly/zKeLkv
Nice PDF from Wild-Cat Fitness about training principles, tips, and specified workout schedules.
Exercises for Sprinters: http://bit.ly/xYQKNU
Nine exercises targeted to help out the sprinter. Used to do these exercises with the whole team.
For the following ones, use them as a layout. The descriptions I posted are straight from the website. I don’t agree with with the 400m/300m schedule descriptions; women run 400m as well.
Beginner Sprint Schedules (100m-200m)
“A 52 week training programme suitable for a junior sprinter training approximately three times a week who would be aiming to run 100m at 12.2 seconds (male); 13.2 seconds (female) and 200m at 24.5 seconds (male); 26.5 seconds (female).” - Teach PE
Phase 1 (Weeks 1-14): Early-Mid Winter Phase 2 (Weeks 15-20): Late Winter Phase 3 (Weeks 21-23): Early Spring Phase 4 (Weeks 24-33): Mid-Late Spring Phase 5 (Weeks 34-45): Early-Mid Summer Phase 6 (Weeks 42-52): Late Summer-Transition
Intermediate Sprint Schedules (100m-200m)
“A 52 week training programme suitable for an intermediate level sprinter training approximately four times as week and who would be aiming to run 100m at 11.6 seconds (male); 12.8 seconds (female) and 200m at 23.5 seconds (male); 26.0 seconds (female).” - Teach PE
Phase 1 (Weeks 1-14): Early-Mid Winter Phase 2 (Weeks 15-20): Late Winter Phase 3 (Weeks 21-23): Early Spring Phase 4 (Weeks 24-33): Mid-Late Spring Phase 5 (Weeks 34-45): Early-Mid Summer Phase 6 (Weeks 42-52): Late Summer-Transition
Advanced Sprint Schedules (100m-200m)
“A 52 week training programme suitable for an advanced level sprinter training approximately five times as week and who would be aiming to run 100m at 11.2 seconds (male); 12.5 seconds (female) and 200m at 22.6 seconds (male); 25.7 seconds (female).”
Phase 1 (Weeks 1-14): Early-Mid Winter Phase 2 (Weeks 15-20): Late Winter Phase 3 (Weeks 21-23): Early Spring Phase 4 (Weeks 24-33): Mid-Late Spring Phase 5 (Weeks 34-45): Early-Mid Summer Phase 6 (Weeks 42-52): Late Summer-Transition
Beginner Sprint Schedule (300m-400m)
“A 52 week training programme suitable for a junior level sprinter training approximately five times as week and who would be aiming to run 400m at 55.00 seconds (male) and 300m at 44.5 seconds (female).
The Junior schedules are relevant to the 300m competition event for female runners.” - Teach PE
Phase 1 (Weeks 1-14): Early-Mid Winter Phase 2 (Weeks 15-20): Late Winter Phase 3 (Weeks 21-23): Early Spring Phase 4 (Weeks 24-33): Mid-Late Spring Phase 5 (Weeks 34-45): Early-Mid Summer Phase 6 (Weeks 42-52): Late Summer-Transition
Intermediate Sprint Schedule (300m-400m)
“A 52 week training programme suitable for an intermediate level sprinter training approximately five times as week and who would be aiming to run 400m at 52.5 seconds (male) and 300m at 43.00 seconds (female).
The Intermediate schedules are relevant to the 300m competition event for female runners.” - Teach PE
Phase 1 (Weeks 1-14): Early-Mid Winter Phase 2 (Weeks 15-20): Late Winter Phase 3 (Weeks 21-23): Early Spring Phase 4 (Weeks 24-33): Mid-Late Spring Phase 5 (Weeks 34-45): Early-Mid Summer Phase 6 (Weeks 42-52): Late Summer-Transition
Advanced Sprint Schedule (300m-400m)
A 52 week training programme suitable for an advanced level sprinter training approximately five times as week and who would be aiming to run 400m at 51.00 seconds (male) and 59.5 seconds (female).
Phase 1 (Weeks 1-14): Early-Mid Winter Phase 2 (Weeks 15-20): Late Winter Phase 3 (Weeks 21-23): Early Spring Phase 4 (Weeks 24-33): Mid-Late Spring Phase 5 (Weeks 34-45): Early-Mid Summer Phase 6 (Weeks 42-52): Late Summer-Transition
Beginner Distance Schedule (800m, 1500m, 3000m)
“A 52 week training programme suitable for a (12 -13 year olds) middle distance athlete, training approximately three times per week who would be aiming to run 2min 34secs (girl) and 2min 27secs (boy) for 800m and 5min28 ( girl) and 4min59(boy) for 1500m.” - Teach PE
Intermediate Distance Schedule (800m, 1500m, 3000m0
“A 52 week training programme suitable for an intermediate (14-15 yr olds) middle distance athlete, training approximately four times a week and who would be aiming ot run 2min 29secs (girl)and 2min 13 (boy) for 800m and 5min 10 (girl) and 4min 36(boy) for 1500m.” - Teach PE
Advanced Distance Training
“A 52 week training programme aimed at (16-17 yr olds) middle distance athletes who would be expected to train five times per week. Schedule for a middle distance athlete aiming to run 2min 25scs (girl) and 2min 05 (boy) for 800m, 5min 04secs (girl) and 4min 20 (boy) for 1500m. Additionally 10min 50secs(Girl) and 9min 30secs (boy) for 3000m.” - Teach PE
Complete Track and Field http://completetrackandfield.com/
This site has so many awesome on articles from track and field training to cross country that I couldn’t post all of them. This page is already long enough. But here is one article I want you guys to see, ‘cause strength training is essential to working out. Read it here: http://bit.ly/zSuCxm
And on break? Here’s a workout to shake you up: http://bit.ly/xAZsaG
De Soto High School Track and Field Workouts
Nice layout to follow. Thought it would be appropriate to give you guys workouts that came straight from a high school, ‘cause I’m guessing a lot of you are high schoolers. What I also love about this is that it gives workouts for almost every event. =D
Olympic Workouts
http://www.usatf.org/groups/Coaches/library/
The ultimate. This is what I want to be able to do. If you’re of the appropriate level of fitness and endurance, check it out. I don’t want anyone dying because they tried out these sample workouts. This is what working through the guides, working with a team coach, and/or personal trainer gets you up to, ready for this.
