Track workouts

Track workouts

San Francisco Track and Field Club members train for various track events (100m, 200m, 400m, 800m 1,500m, 5,000m and 110m hurdles). Coach Mark Jellison prepares training programs for sprinters, distance runners and hurdlers for the Sunday team practice. The program consists of warm-up, accelerations/power development and speed workouts. We hope this gives you some insight as to what we do on our practices. Please note that these are workouts for those who have been training with us. For those who are starting for the first time or who have had a break, we have a separate program to build up strength without getting injured.

Team practice on May 11, 2014

General Warm Up

  • Jog 400 or 2 200 meter down and back
  • 30m x 3, 2, 1/each (jog agile change of direction, side skip, carioca)
  • Hydrants, Straight Leg Glute Raise x 10/each
  • Prone/Supine Scorpions and Standing Leg Swings (side and front/back)
  • 2 x 10 Power Skips for height (10 total, 5/each) walk back between
  • 5 x 4-6 moving squat jumps up stairs (quick ground-contact time on each step)
  • 2 sets of following:
    • Cone Drill 4 sets, 2 at both cone-settings (6 cones at 2 stations, 1-2 feet apart, 2-2 ½ feet apart) – Approach first cone with some velocity (linear) and attack the 6 cones with upright sprinting and conscious tempo between cones and continue past 6th cone over 15 meters total
    • Vertical Ball Throw x 4-5 (ball lands in same place, throw vertical with power)
  • 2-3 sets (3rd optional), walk back between reps of sprints and rest 3 min between sets
    • Set 1: 10 m sprint, 20 m sprint, 30 m sprint, all done with ‘Falling Start’
    • set 2: 10m/20m/30m sprint, all done with 3-point start
    • set 3: all sprints done with Hop-Hop sprint (land in staggered-stance)

Hurdle/Hip Mobility

  • 5 hurdles butted up
  • 2 of each R/L and L/R
  • 2 Giants
  • 2 in each direction Lateral A-skips (dwn middle of hurdle)
  • 1-2 in each direction Lateral B-skips (down side of hurdle)
  • 1-2 in each direction Over-Unders

Strength Circuit

2 sets of following:

  • 8-12 bent arm to straight arm plank with a push=1 rep
  • 20-30 med ball seated twist (upright and with posture even though seated)
  • 10 x standing squat

2 sets of following:

  • 15 x Supine Hip Extension
  • 10 x bent knee donkey kicks each side
  • 20 x Frankenstein (opposite arm/leg or shin, shoulder blades on floor or lifted)

Stretches

  • Lying Knee Hugs with Ankle Circles
  • Pigeon or Hip
  • Kneeling Hip Flexor
  • Seated Straddle
  • Recovery or Childs Pose
  • Neck and Shoudlers

Past team track workouts

Sample track workouts

Below are sample track workouts. Chris Goodwin volunteered to put together these workouts, and many of us followed them on our team practice. Some of these workouts can be applied to longer distance training to gain speed and endurance.

100m

  • Warm up: 1 mile in and outs (100M sprint; 100M walk) each lap faster; last lap 200M sprint
  • STRETCHES
  • Drills
  • 2 X 300 Meter: 70% on 200M; 80% last 100M/ rest 15’
  • 2 X 100 Meter: 75%; rest 30”
  • 4 X 40 Meter: Quick; rest 20”

400m

  • Warm up: 1 mile in and outs (100M sprint; 100M walk) each lap faster; last lap 200M sprint
  • STRETCHES
  • Drills
  • 2 X 500 Meter: 70% on 400M; 80% last 100M/ rest 5’ between 15’ at end
  • 2 X 200 Meter: 75%; rest 30”
  • 4 X 40 Meter: Quick; rest 20”

800m

  • Warm up: 1 mile in and outs (100M sprint; 100M walk) each lap faster; last lap 200M sprint
  • STRETCHES
  • Drills
  • 2 X 1000 Meter: 70% on 800M; 80% last 200M. Rest 5′ between 15′ at end
  • 2 X 400 Meter: 75%. Rest 30″
  • 4 X 80 Meter: Quick: Rest 20″

1,500m

  • Warm up: 1 mile in and outs (100M sprint; 100M walk) each lap faster; last lap 200M sprint
  • STRETCHES
  • Drills
  • 1 X 2000 Meter: Rest 15′
  • 3 X 1200 Meter: Rest 5′ between

Comprehensive track workout programs

For more comprehensive workouts, please see one of following documents prepared by Chris Goodwin.

100m

400m

800m

1,500m

In addition, check the Sprinter’s Guide by Aaron Thigpen for dynamic stretches and drills, as well as training and racing tips for sprint events.

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