I started these workouts in 1:42, 1:22, 64, … Perform 6-10 total reps. Long sprints are between 300-500 meters. Second 100m – 90-95% full speed. Coach Brabham adds to the presentation by having an athlete demonstrate 21 different strength training exercises that are an essential part of the Baylor University 200/400 meter program. Repeatedly running the entire 400 meters at race pace during your training will be too aggressive, but you can try running 300 meters in the following fashion: “Float” for the first 100 meters, which means run as fast as you can in a relaxed manner. It’s more a matter of getting in the habit of maintaining running form when fatigued, and getting used to stepping over hurdles when fatigued. Speed is highly dependent on muscular strength, so weight training can help. Workout 3-6x10-30 meters (start with 10m and progress to 30m) TRAINING/SEASON PHASE At this time of the season, effective track workouts for sprinters focus on sprints of 30 to 50 meters from the blocks. This means the arms should be ready to violently punch forward and rip backwards to maximize upper body involvement. the next four-week cycle to address any limitations. Sometimes I might have to pair a boy with a girl and give the girl a head start, and sometimes I might have the hurdler run beside a sprinter. The start should emphasize optimal positioning to efficiently impart force into the ground. Then move up to four hurdles (two facing one way, two facing the other); in this case, use the intermediate hurdle marks on the final straightaway for hurdle placement. The final acceleration is not you actually speeding up into another faster gear. For this workout, recovery is “walk what you run” to a maximum of 400m: – 600, walk 400 – 500, walk 400 – 400, walk 400 – 300, walk 300 – 200, walk 200. You can do variations by splitting the 400 meters in almost any way: … If you want your training plan to be well-rounded, you're going to need to include sprint workouts. The available sprint time predictors are: The competition rules for this event are available from: If you quote information from this page in your work, then the reference for this page is: The following Sports Coach pages provide additional information on this topic: The following books provide more information related to this topic: Predict your 30m, 60m, 80m, 100m, 120m, Four sets would total eight sprints. In other words, set up hurdles 2, 4, 6, 8, and 10 of the 110 race, but set them at the intermediate height. Distance: 300-, 400-, or 500-meters (Choose the distance that takes you no longer than 75 seconds to complete). P.O. 6x60 - sprint 60 meters. Sprints are high impact, high intensity exercises. Speed Training (1 day) 4-6 x 50 meters (30 acceleration + 20m fly vmax sprint) – 5-8:00 -minute recovery Resistance Runs (1 day) Hills: 10 x 30 meters- 3-minute recovery Stairs: 4-5 sets x (3 x 6-8 sec sprints/ walk down 1:00 rest / 3-4:00 set rest) Endurance Training (2-3 days) 8-10 x 100 meter – Technical Runs @ 75%, walk 100 rest medical examination to ensure it is safe for you to do so. But yes, still have five hurdles facing one way, and five more beside them facing the other way. The 300-meter race is considered a long sprint that requires the strength of 400-meter runners and the speed of 200-meter runners.