Ken Larsen's web site - Running Tips
YouTube videos
Sprint start |
Here are three videos by Michael Johnson on starting a 40 yard sprint: Michael Johnson video #1 - Start Stance Michael Johnson video #2 - Drive Phase Michael Johnson video #3 - Transition Phase |
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It's not good be
rigid and/or have too much later |
Form drills |
2. A-skip 3. B-Skip 4. Butt Kicks (variation 1 ) 5. Butt Kicks (variation 2) 6. Straight leg bounds 7. Carioca (aka grapevines) [Video showing all seven] |
Drills to improve stride length and foot cadence |
Increasing
stride length by Nathan |
Other web pages |
Pose method of running Pose Running examples Using legs as a hammer (Athlete.X SprintingWorkouts.com) |
Training advice of some elite runners
The training regimen, below, was
Day |
Type |
Regimen |
Thursday | rest |
Recover: do something cross training-wise - swimming, bicycling
(stationary or around community, play basketball, etc.) - this is
your "rest" day - I like to use it as recovery, but every so often,
it should be used as complete rest, no physical activity (once every
2-3 weeks or so). |
Friday | run |
Hard track day - 8.5-9 out of 10 effort -
Two possible examples of workouts: (If I do fast and
short today, I do longer and speed endurance the other "harder" day,
and vice versa)
1) fast stuff examples
-4x400 @ 1:40 with 8 minutes rest in between each one
-2 x (2x200): Run 200 at ~ 41-42sec, rest 1 minute, run
200 within 1 second of the first 200. Rest 10 minutes then repeat
-3 x broken 500: Run 300m at 64 seconds, jog 100 m, run
100m as fast as you can. Rest 10 minutes.
2) longer, speed endurance stuff
-2x1K, 2x700, 2x400, 2x100 - each 100 is ~ 31
seconds during your 1Ks, ~ 29-30 seconds during your 700, 28 seconds
during your 400, and 26-27 seconds during your 100s. Take 5:30min
rest between 1Ks, then 4:30 min rest. Take 3:30 min rest between
700s, then 2:30. Take 1:30min rest between 400s then 1:30again. Take
30 seconds between 100s.
- 900, 700, 500, 300, 100: Run the last 200 of every
rep as a surge (not all out sprint, but pick up your pace to an
uncomfortable level) - ex: for the 900: do 700m at mile pace ( every
100 is about 30 seconds), then pick up your pace when you hit 200m
left in the interval. For the 700, run 500 at mile pace, and surge
200. 500 is 300 at mile pace and surge 200, 300 is 100 at mile pace
and surge 200. 100 is a surge the whole way. Take these rests: 5min,
4min, 3min, 2min
-3 x mile (I usually do these on a treadmill) 5 minutes walking
recovery between each, each mile is 10 seconds faster, with your
last mile being about 10 seconds off your best. IE: if your best is
8:30 this year, your first mile is 9:00, your second is 8:50, your
third is 8:40. You can adjust this if you feel its too easy, just
drop each mile 10 seconds. |
Saturday | run |
recovery day: effort 5 or 6 out of 10 (no more!) - leisure run 4-6
miles or 30-50 minutes, whichever you feel. |
Sunday | run |
"hard track day but less hard than Friday": switch
whatever you did on Friday (if you did speed endurance, do sprints,
if you did sprints, do speed endurance!) effort: 7.5-
8/10; you can use any of the workouts listed for Friday on this day,
but add 1 minute to each rest period, and drop 1 or two of the
intervals if there are any, i.e. if you choose a sprint that says
4x400 fast, only do 3. if you choose 900,700,500,300,100, don't do
the 100, and add 1 minute to each rest period in between. |
Monday | run |
effort 6-10 strides and miles: ~ 2-3 miles and 5x100m strides on the
track or on the road, walk back to your start point to recover:
don't force these - not all out, should feel like you're floating! |
Tuesday | run |
effort 2-3.5 out of 10 pre-meet
prep: I usually bike for 30 minutes and stretch; you can also run a
mile or two and stretch... I like to keep my legs active so they
don't tighten up, but keep the workload very light and non-weight
bearing. |
Wednesday | race | Godiva track meet |
Misc. | gym |
*Lift 2 days per week, but not within two days of racing. i.e. best
is Friday, Sunday. I've lifted Thursday/Saturday and been okay, but
I never lift on a Monday with Godiva on Wednesdays. |
Misc. | Warm-up, Cool-down |
**You MUST warm up and cool-down with sprint work or speed endurance
work (Friday and Sunday Workouts) - do 800m or so, stretch a little,
then drills like walking on your toes, straight leg kicks, etc., you
can find these online.) make sure to take about 5-10 minutes after
you finish drills to stretch, get water, and then start workout.
Cool-down usually 800m |
Misc. | Shoes |
***Any workout where you are sprinting, you can wear spikes - if you
do speed endurance, wear gym shoes, fast stuff, spikes. On Mondays,
I like to run in
gym shoes, then switch to spikes for the strides.
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Misc. | Stairs | Don't do stairs during track season. Do them off season. |
Becky Bowman: Definitely speed drills!!! If you want to improve at 400, practice 600s; 200s, then run ladders - 400, 350, 300, 250. It's not just about speed but you have to have strength and endurance to finish strong. Hill sprints are excellent especially for older runners because they help your stride. Also, stretch a lot and consume lots of protein.
Dante Freeman (was an alternate to the 2008 U.S. Olympic Team): Dante advises against weight training unless you're a 100 meter sprinter. Then, squats would be beneficial. When doing interval training, do just eight and never at 100% effort. "Don't peak in practice."
Jermaine Wade:
Don't do so much [after I posted about doing 24 intervals one afternoon]. For example just do the eight 200s for a day. Your muscles start to get tight after a while.
In running sprints, land on the balls of your feet - not your heel. To learn how to run this way, first run 10 meters, then 20 meters, then 30 meters, etc. [Lean forward to achieve this.]
Running stairs is an excellent way to train your body to landing on the front part of your feet.
Rilwan "RJ" Alowonle (hurdler at UNC): Sum of a day's sprints should not exceed 2400 meters [according to RJ's coach at UNC]