Sprint Workouts

High School Running High School Training

2 years ago 01/21/2022 5:34pm EST

I am a high school distance runner in need of speed. My pr in the mile is 4:33 but my fastest 400m is only 57.3. To be more competitive in the track season, I want to be able improve my top end speed so that I can compete with people kicking in the final laps of the 1600m and 3200m.

Is it worth it to dedicate an entire for working in sprints and speed?

I also wonder if I add in workouts for speed, what should they be? The other day I read an article claiming that 4x40m would be a good workout to work on speed and I’m wondering if doing a workout like that would be helpful, or if there are other more effective workouts.

My last question is how often should I do sprint workouts. I do about 40mi a week with one day off. I could possibly incorporate them on the day off every week.

2 years ago 01/21/2022 6:37pm EST

re: Therealrunner

I'd suggest talk to your coach. Discuss speed development. Strategize together.

If you replace a day off (which likely serves a crucial purpose in your microcycle) with a sprint workout, that may quite likely backfire on you.

Here are some alternatives (only do any of these with planning/input from your coach, who knows your strengths/weaknesses and can better see your long term development arc):

- Add 3-6 x 50-100m strides at mile, then 800, then 400 effort after some easy runs. This can be great during base or early season, when imo it can possibly be added after most easy runs, if there is just one weekly long run and one weekly tempo or LT type session.

- The 4 x 40m idea can be a solid workout. Be sure to smoothly accelerate into the 40m, and smoothly decelerate after. Also, see Joe Rubio's 1500m/mile training for more ideas such as 5 x 60m iirc. Use 5 minute rest between these repeats.

- 4-8 x 80m hill accelerations is a good sprint session. Last 20-40m top speed effort. 5 min rest.

- Add tons of drills after some easy runs, esp base or early season. Or, once a week after a tempo session. Start with maybe 8 x 50m drills and build up from there.

- Simply add something like 3 x 80m accelerations after your warmup, before every workout. Go moderate speed, harder, very hard but not 100% all out the last 20-30m. Rest 3 min, then 5 min before starting workout.

2 years ago 01/21/2022 6:42pm EST

re: Therealrunner

How about 8 x 200m, with 100m jogging rest, 1-2 mile warm up and cool down, one day per week?

2 years ago 01/21/2022 7:06pm EST

re: GettingFasterDude

GettingFasterDude wrote:
How about 8 x 200m, with 100m jogging rest, 1-2 mile warm up and cool down, one day per week?

Respectfully, that's not a sprint workout. And jogging isn't rest, not to be overly picky but "rest" means not running or jogging. At least as I was taught.

8 x 200m with 100m jog would be at, what, 800m-1000m pace? That is not sprint speed, although it is of course faster than mile pace. So of it's the ONLY workout faster than mile pace, then yes I do think it would likely help improve "speed". But ideally, some true speed development should probably be considered, as far as I understand things.

My brain is tired but I think 8 x 200m with 100m jog would be more of a lactate tolerance session, if I am remembering correctly. (Someone who knows, please correct me) Great for 800m runners mid-late season, and for 400m runners early or pre season.

Not an expert, just a guy who remembers stuff sometimes.

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