D1 Track and Field Sprint Workouts

[Zoom24]

I am interested in running d1 next year and was wondering what a typical sprinting workout would look like. Would it be harder/longer than high-school workouts?

[AmericanPhysco]

I would be intrigued to know some of this as well, since if memory serves we do have some d1 sprinters on the board. But I would also be interested in what the sprinters off-season work out looks like. How many days they lift, what they do, reps, sets, etc.

[danv027]

im not entirely sure about sprinting WO's in college, but i know distance runners do a lot harder, longer stuff......especially for track workouts. typical track WO for a miler in HS could be 10 400's (which is considered hard in HS). and a runner that went to my HS and now runs D1 does 20 400's for a hard track WO (just sayin)

so knowing this, sprinters must also have it much harder in college especially if they are running D1

[flipnch1nese7]

You don't know a lot about distance, dude, just saying.
You don't necessarily need to increase the amount of intervals to make a track workout harder, you could run it faster, decrease the rest time or any number of things.

Most college distance programs are a step up in terms of mileage, although that can be tailored to the individual runner. Some guys might be on 60 mpw, others might be at 110-120 in the same school, it wouldn't be absolutely ridiculous.

Also depends on which high school you're coming from, York HS in Illinois probably had harder track workouts than almost all the D1 colleges, and they were something of a dynasty a few years back. Doesn't necessarily make their kids gods, some of them have burned out since.

As far as sprint workouts:

Here's a great sheet written by Clyde Hart on 400m training.
For those of you that don't know, he's pretty much the greatest coach in the world over the 400m distance, has coached Jeremy Wariner and the Baylor program. Baylor has consistently produced some of the top long sprinters in the country for decades.
http://www.nacactfca.org/articles/Hart-eng.htm

Keep in mind the times he has written in the sample workouts are meant for a 46-ish 400m runner.

[Zoom24]

bump and anyone here run D3?

[SAT10]

I do, I don't know alot about what they do, but I know what they should do. They don't all do it right but there are many different sets of theories that can be used to produce effective programs. LSU trains differently than, say, FSU and their coaches may not have the same philosophies, but both programs improve their athletes and turn out world class sprinters. Check out the forums at charliefrancis.com. Tons of info for you to research. Much less in season volume than you would expect. Most elite programs contain volumes that you'd probably think were way too low.
Here's an example of some of the work that walter dix was doing at FSU
http://www.usatf.org/groups/Coaches/...lter%20Dix.pdf
Feel free to PM me if I seem to know what I'm talking about.

[squat4speed]

Originally Posted by flipnch1nese7

You don't know a lot about distance, dude, just saying.
You don't necessarily need to increase the amount of intervals to make a track workout harder, you could run it faster, decrease the rest time or any number of things.

Most college distance programs are a step up in terms of mileage, although that can be tailored to the individual runner. Some guys might be on 60 mpw, others might be at 110-120 in the same school, it wouldn't be absolutely ridiculous.

Also depends on which high school you're coming from, York HS in Illinois probably had harder track workouts than almost all the D1 colleges, and they were something of a dynasty a few years back. Doesn't necessarily make their kids gods, some of them have burned out since.

As far as sprint workouts:

Here's a great sheet written by Clyde Hart on 400m training.
For those of you that don't know, he's pretty much the greatest coach in the world over the 400m distance, has coached Jeremy Wariner and the Baylor program. Baylor has consistently produced some of the top long sprinters in the country for decades.
http://www.nacactfca.org/articles/Hart-eng.htm

Keep in mind the times he has written in the sample workouts are meant for a 46-ish 400m runner.

Hart certainly is the best 400m coach ever however his way has been to take a guy who HAS good amount of natural speed and better their 400m.

In other words... take a fast guy and add the endurance.

[sprint400]

Originally Posted by danv027

im not entirely sure about sprinting WO's in college, but i know distance runners do a lot harder, longer stuff......especially for track workouts. typical track WO for a miler in HS could be 10 400's (which is considered hard in HS). and a runner that went to my HS and now runs D1 does 20 400's for a hard track WO (just sayin)

so knowing this, sprinters must also have it much harder in college especially if they are running D1

lol

[jazzyboy]

Originally Posted by Zoom24

I am interested in running d1 next year and was wondering what a typical sprinting workout would look like. Would it be harder/longer than high-school workouts?

To answer your question, yes it's going to be alot harder than a high school workout. My coach, who ran at a d1 school, was telling us that on a hard day their workout was 24 400s that were a 300m sprint and a 100m jog. So be prepared and best of luck to ya

[Semccar]

Originally Posted by Zoom24

I am interested in running d1 next year and was wondering what a typical sprinting workout would look like. Would it be harder/longer than high-school workouts?

you need the Ben Johnson special.

[cam283]

I used to run D1 Track at clemson.

2 of the more memorable workouts were these.

5 x 5 100 M sprints 30 secs between 3 mins between sets all under 15 seconds.

Easy at first hard as hell on set 4

1 x 10 100 m sprints under 20 secs with a 50lbs sled

[squat4speed]

Originally Posted by cam283

I used to run D1 Track at clemson.

2 of the more memorable workouts were these.

5 x 5 100 M sprints 30 secs between 3 mins between sets all under 15 seconds.

Easy at first hard as hell on set 4

1 x 10 100 m sprints under 20 secs with a 50lbs sled

Whats the purpose of these?

5x5 100m with that much rest/volume? Only improving lactate threshold...

Something like 6x60m with 6 mins rest inbetween or 4x15m/3x25m/3x35m/2x40m or 4x120m or 3x150m all with full recovery if good for speed or speed endurance development.