Simple sprinting program

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3 years ago 02/26/2021 1:20pm EST

Hey!

I'm 24yo male, been lifting for some time and recently decided to start running again. However those long slow runs are boring tf out of me and I always reminiscent of a (brief) time I was training for 400m in junior HS. What would be a good way to train if I want to break 60s again? I could only spare time for 3 runs/week which I realize is not much.

My idea currently is

Monday - Gym ; Long run (5miles)

Tuesday - rest

Wednesday - Gym

Thursday - Flys (5x 60 w 5' rest)/hill sprints

Friday - Gym

Saturday - 200m (5-10x @90 w 3' rest)

Sunday - rest

Would this get me anywhere or is it just wasting time? Honestly I just want to develop some speed and endurance to be able to outrun mostly anyone if need be and also have fun with some sprints.

Thanks in advance

3 years ago 02/26/2021 1:43pm EST

re: LeeM

I'm confused. 200m repetitions in 90sec? I walk that speed.

Or did you mean 90%?

Other than that, it seems like a solid basic program. I like the rest days in there.

I'm sure you'll get *much* more complicated input from others, but the best program is one that a person can and will do...consistently. Be sure to get a good warmup before the higher-intensity sessions and you should be good to go.

Good luck!

3 years ago 02/26/2021 1:55pm EST

re: LeeM

I’d lower the volume on the flying sprints, especially at the beginning. 5x60 with full recovery after a long warmup is probably a good enough place to start

3 years ago 02/26/2021 2:04pm EST

re: Florida Boy

Typical sprinter training:

Lounge around

Stretch

Do 3 practice starts

Lounge around

Shuck and jive

Lounge around

Go home

3 years ago 02/26/2021 2:09pm EST

re: Florida Boy

Florida Boy wrote:
I’d lower the volume on the flying sprints, especially at the beginning. 5x60 with full recovery after a long warmup is probably a good enough place to start

Okay, yes, agreed. I thought he was saying that the Thursday session would alternate between flying sprints one week and uphill sprints the next.

3 years ago 02/26/2021 2:38pm EST

re: Florida Boy

Florida Boy wrote:
I’d lower the volume on the flying sprints, especially at the beginning. 5x60 with full recovery after a long warmup is probably a good enough place to start

Oh, I think you’re right and that is what he’s saying, that’s my bad. For some reasons my brain read that as 5x5x60

3 years ago 02/26/2021 2:45pm EST

re: lease

I did mean I'd alternate, doing that while untrained on the same day would fry my CNS for a few days for sure,.. and those 200m were meant 90% (probs 30-35s, haven't been to a track in a while and have no feel). I guess I wasn't really all that clear ':) . Anyway, thanks for replays, I'll try this and report back in summer if it goes okay and need some help with progression.

3 years ago 02/26/2021 3:02pm EST

re: LeeM

Great! I always find it interesting when people report back on their real-world experiences.

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