Having trouble shaving time off your 100- or 200-meter sprints? Try the following track workout. It will improve each component of your speed—acceleration, mobility, stride length and stride frequency.

For sprinters, speed workouts do not have to be extensive. You must manage your body and focus on specific aspects of your sprinting. No need for multiple speed drills or long-duration workouts.

This workout will help you take care of your body and maximize your speed for your next race.

Preparation and Recovery

Always take time to warm up and cool down before and after a workout. If you don’t have time to do this, you don’t have time to train.

Warm-Up

• Foam Roll – roll each body part for 30 seconds
• • Calves
  • Lower Back
  • Upper Back
  • IT Bands
  • Hamstrings
  • Quadriceps
  • Hip Rotators
• High Knee Walks – 3×20
• High Knee Skips – 3×20
• Butt Kicks – 3×20
• A-Runs – 3×20 yards (increase speed each set)

Cooldown

• Static Stretches – hold each stretch for 20 seconds
• • Quads
  • Hamstrings
  • Adductors
  • Hips
  • Back
  • Calves

Speed Program

Monday: Acceleration

• Choose 1: (rest 1 minute between sets)
• • Wall Drills – 4×10 seconds
  • Sled Pulls – 4×20 yards
  • Hill Running – 4×25 yards
• Falling Starts – 6×20 yards (rest 1 minute between sets)

Tuesday: Endurance

Do these sprints on grass.

• Sprints – 6×200-meters at 65-85% (rest 1 minute between sets)

Wednesday: Speed

• Flying Sprints – 6×30 yards (rest 1 minute between sets)

Thursday: Endurance

Do these sprints on grass.

• Sprints: 6×150 meters at 85-95% (rest 1 minute between sets)

Friday: Acceleration

• Block Starts – 6×10 meters (rest 1 minute between sets)

Photo: bootcampideas.com