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 April 13, 2014

General Warm Up

  • Jog/Skip 200m
  • 20m down/back
    • Down/Back
    • Side Skip
    • Hip Swivel/kareoka
  • Inchworm with Push Up
  • Lying knee hugs with ankle circles
  • Hydrants x 10/E
  • Jane Fonda complex x 5/E
  • Standing huddle trail leg x 12/E
  • Prone/supine scorpions x 20 total/E
  • Lying leg swings x 15/E
  • Instep Stretch x :05/E
  • Lateral lunge x 4/E

Hurdle/hop mobility

  • Step-overs L/R & R/L 2x/E
  • Giants 2x
  • Lateral A-skips 2x/E (down the middle)
  • Lateral B-skips 2x/E (down the side)

Accelerations/Power Development

  • 2 x 4 x 15m acceleration @80% ascending intensities, 2 – 3 min rest
  • Rhythm hops forward (over low cones) 2 x 20 – 30m
  • Skips for height 4 x 4/E, walk back

400m group

  • 3 x ‘flying’ 120m off the turn, 4 – 5 min rest
  • 2 x 300m form strides
  • 2 x 200m form strides
  • 3 sets (100m stride, 8 push ups, 20 seated twist, 5 squat jumps, jog 50m repeat)

    Hurdle/Jump/Multi-Events group

    2 sets of:

    • 6 Hurdle hop x 6 – 8
    • Hip thrust-forward hop x 3
    • Heel recovery (standing) 2 x 8 – 12 /E
    • 3 x 150m @ 80 – 85%, sprinters jog back

    Strength Circuit

    • Stretch 3 x through circuit (kneeling hip flexor, recovery/lat, pigeon/hip, seated straddle, single leg hamstring/calf, lying knee rocks side to side-lower back)

    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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