Hey guys, i’m a teenager, and about a year ago i ran a pb, with pretty bad technique (didn’t know how to start, went straight up instead of having a drive phase etc) but since then i’ve grown taller, stronger, fixed my start technique so now it’s decent, but i’ve still not even gotten within 0.2 of my pb.

i’m assuming this is because my top end speed got worse, but i’m not sure how that could have happened.

Can anybody help me out, thanks

In something like bodybuilding rest is important for hypertrophy, but does sprint training like hill sprints or polymetrics work the same way? Do you only progress during rest and the training is just to break down the muscle?

today i hit 135 on back squat at 77 lbs

Hey y’all, as the title suggests I was a former Gym Bro but always had a soft spot for running fast. After a long time off due to life circumstances stunting my career, I somehow lucked out to get a spot in a college team a some months back and ran my first meet today.

I ran a 38 second 300m and an ugly mid 7 60m… in the past I ran a 7.2 60m with my own laser system that I bought a few years back but it was also on my own start with no reaction. historically I’ve been a bad starter as I’ve recently learned is mostly because of my poor starting mechanics that my HS coaches never really put a lot of time teaching as their philosophy was “running repeat 400’s made you faster in shorter distances”. but I had good enough velocity and speed endurance to thrive in the 100-200m back in HS.

I don’t have anything constructive to say just thought I’d share with someone since I don’t really know many people in the area I’m in now. Thanks for reading!

I ran 7.17 in the 60m in December and I have a 55 tmr. I’m thinking about 6.5-6.7?

Coming from a distance running background as a 33M felt like changing things up a bit and doing a year block of sprint training.

With no knowledge of sprint I got ChatGPT to create a yearly periodisation including weight training based off the 2 recommended books in this wiki

Would love some feedback on it. Is it close or way off the mark?

Year-Long Sprint Periodization & Training Plan

Phase 1: General Preparation (Now → Mid-Dec)

Focus: Build mechanics, power, and acceleration while transitioning from endurance to sprinting.

• Sprint technique drills (A/B skips, high knees, bounding)
• Short sprints for acceleration (20-40m)
• Strength work to develop power
• Some tempo runs for fitness (but reducing endurance emphasis)

Phase 2: Specific Preparation (Mid-Dec → Early Jan)

Focus: Increase sprint intensity, refine mechanics, and introduce block starts.

• More full-speed sprints (40-80m)
• Resisted starts (bounding, push-up starts, etc.)
• Sprint-specific gym work (explosiveness, Olympic lifting movements if desired)

Phase 3: Competition Phase (Jan → April)

Focus: Max velocity development, fine-tuning race strategy, and tapering for key races.

• Speed endurance reps (80-150m)
• Sprint starts and race simulations
• Gym shifts to power maintenance

Phase 4: Transition Phase (April → May)

Focus: Recovery, light training, and setting the base for the next cycle.

Weekly Training Structure

Sprint Sessions Breakdown

1. Acceleration Day (Monday - Track)

Focus: Explosiveness and first 30m development.

• Warm-up: Dynamic mobility + sprint drills (20 min)
• Starts & Acceleration:
  • 4x20m sprints (90% effort, full recovery: 90s-2min)
  • 3x30m push-up starts (2-3 min recovery)
  • 3x40m sprints (3 min recovery)
• Cooldown & Mobility (10 min)

2. Speed Endurance / Tempo (Thursday - Grass / Track)

Focus: Develop endurance at sprint speed.

• Warm-up: Extensive sprint drills + strides (20 min)
• Flying Sprints:
  • 3x60m fly sprints (gradual build, full speed, 4 min recovery)
• Sprint Endurance:
  • 3x120m at 90% effort (walk-back recovery)
  • 2x150m at 85% (3-4 min recovery)
• Cooldown & Recovery Drills (10 min)

3. Max Velocity & Mechanics (Saturday - Grass)

Focus: Sprint drills, max speed, and mechanics refinement.

• Sprint Drills: A skips, B skips, bounding
• Flying Sprints: 4x30m flying runs (4 min recovery)
• Technical Sprint Work: 3x60m at 90-95% effort (3-4 min recovery)
• Cooldown + Stretching

Gym Workouts (Power & Strength)

Push Day (Tuesday)

• Leg Press – 4x6 (heavy, 2 min rest)
• Dumbbell Bulgarian Split Squat (or Reverse Lunge) – 3x8 each leg (90s rest)
• Seated Calf Raise – 3x12 (1 min rest)
• Dumbbell Shoulder Press – 3x8 (90s rest)
• Cable Lateral Raise – 3x10 (1 min rest)
• Med Ball Slams – 3x8 (1 min rest)

Pull Day (Friday)

• Seated Row (Wide Grip) – 4x8 (90s rest)
• Romanian Deadlift (Dumbbells) – 3x8 (2 min rest)
• Seated Calf Raise – 3x12 (1 min rest)
• Face Pulls (Rear Delts) – 3x12 (1 min rest)
• Trap Bar Shrugs – 3x10 (90s rest)
• Hanging Leg Raises – 3x12 (1 min rest)

Sprint-Specific Strength (Sunday)

• Trap Bar Deadlifts – 4x5 (3 min rest)
• Single-Leg Press – 3x8 each (90s rest)
• Box Jumps (Explosive Focus) – 3x5 (2 min rest)
• Reverse Nordic Curls – 3x8 (1 min rest)
• Cable Hip Flexor Raises – 3x12 each (1 min rest)
• Sled Pushes (if available) – 3x15m (3 min rest)

Sprint-Specific Warm-Up

Purpose: Prepare the body for high-intensity sprinting and prevent injuries.

1. General Warm-Up (5-10 min)
   • Light jogging or dynamic movements
2. Dynamic Drills (5-10 min)
   • A-skips, B-skips, High Knees, Butt Kicks, Bounding
3. Progressive Sprint Strides (5 min)
   • 3x30m gradual build-up runs
4. Main Sprint Session

Sprint Testing Schedule

Testing every 5 weeks to track progress:

• First Test: Week 2 (after initial mechanics training)
• Distances: 60m & 200m (to measure acceleration and speed endurance)
• Best Timing Method: Phone recording at start & finish (clap to sync audio)

Tracking & Adjustments

Monthly Check-Ins (via Custom GPT)

• Adjust intensity based on performance & fatigue
• Identify if a deload week is needed
• Track sprint times & gym progress
• Provide positive reinforcement & leaderboard motivation

Next Steps

1. Implement training plan next Monday
2. Log sprint times every 5 weeks
3. Use Custom GPT for adjustments & motivation

Let’s get fast! 🚀

So i have a 60 and 200 race tomorrow and i feel that i might be a little bit sick. I was wondering if it's worth running just the 60 if i dont feel terrible tomorrow or should i just rest. Btw i live very close to the venue so getting there wont be a problem. I recently had a small hamstring injury and couldnt do quality training for like 3 weeks so i want to get as much practice as i can since i'll have the most important meet of the season in 2 weeks.

As coaches or athletes, do you prefer split runs (e.g. 300-100) or timed lactate runs (as far as you can get in X seconds) for special endurance sessions? More often I tend to implement split runs with my athletes, but I have had coaches in my past that favored timed runs. A few thought questions:

1. Do you find that there are any differences in training effect of one vs. the other?
2. Do you use both but at different points in the season? Do you use one more frequently than the other?
3. Any considerations between training men vs. women?

Thanks for your input!

This indoor season has been pretty crappy for me currently at pr of 7.28 and 23.48. Last indoor I ran 7.16 60m and now I can touch that and I also ran 22.66 outdoor with 11.19. Anyways I can surpass my plateau and beat my times from last year. This indoor I was expecting to atleast be sub 23 by now.

monday training with athletics club and core tuesday:plyos and hip flexor wednesday full body gym session (power cleans squats etc etc) thursday training with club again and core friday rest saturday full body gym and plyo sunday rest

What running shoes (not spikes) would you recommend for sprinting? I need them for everything: acceleration, top speed, speed endurance, special endurance, tempo, hills and etc.

https://reddit.com/link/1ieemu5/video/46yqc6ycybge1/player

Ankle stiffness is the only issue I can think of.

Hi guys,

I want to create a workout plan for the 100m event for myself since I will run these in my German Abitur in 12 weeks from now. I did a little research and found out that it is best to include 3 sprint session, 2 strength session (gym) and one active recovery session (jogging) per week.

How should I structure those sprint session? How much acceleration/max V/speed endurance?

For more context I am 5 ft 10, 73 kg, male, 18 y. I am pretty athletic, my 5k time is around 22 minutes (trained one times per week) and I ran a 57 in the 400 in September last year with 2 weeks of training before. I never really trained for the 100, but did 2 top speed workouts and 2 acceleration workouts over the last 2 weeks. My 100m 2 weeks ago was timed at 12.9, one week later I ran a 12.5. I think there is a lot of room for improvement why I think a workout plan would be helpful.

Do you think I can get to 11.7 in 12 weeks? I do think that it is possible given the fact I have a lot to improve, especially with my technique.

While I think he has some good ideas, I think he takes the whole “movement quality” over outputs thing a but far. While there is some truth to it, getting strong is still a must. He has some cool jumping and sprinting variously ideas, but also some useless silly looking stuff. https://x.com/austinjochum?lang=en&mx=2

his yt if you dont know him: https://www.youtube.com/@jochumstrength

So I was curious as to how I could do box step ups for sprint speed. Should I do them with a lighter weight or heavier weight? And also, what kind of height should the platform I’m stepping on be?

Was racing a friend today, had a HORRID start, first time using blocks since last track season and didn't rlly have my settings perfect bc it was rlly cold, but I ran a .98 10m split. Wondering if there's any upright sprint mechanics I can improve on, I feel like I'm almost pulling the ground which is smth I'll prob work on if you guys see that too. Any advice appreciated! https://share.icloud.com/photos/094D017nZ6wVozTZk6YIRWj0Q

General question. Can someone be strong and explosive but not fast. I am 16 ,5'6 144 lbs. Around 12 % body fat cutting to 9. I do gym every two weeks with high reps and high speed movements. Even tho i dont train for strength i bench 225 and squat 300 lbs. My broad jump is 10 feet and vertical is 41 inches. I inow it sounds like bragging about it but i am really not. With all that I still cant break 12 in a 100 and 7.5 in 60. My best event is my long jump wich is 6.20 meters . So should i just switch sports where I can use my strength and explosivnes as advantage or can i become fast?

How much would 3 days of no training for sprints in any way shape or form(no plyos, isometrics, obv sprinting) affect my speed/ explosiveness? I’m taking the 3 days off(originally 2 days but it’s raining all day long tomorrow so I cant go to the track) to let my legs rest since my right soleus and Achilles area kinda feels sore from a good amount of speed and speed endurance work along with isometrics done from this previous Sunday-Tuesday. If it affects it in any way how long does it take for me to typically get back to how it was before?

Hello!

My last post blew up here 😭 and I just want to address the troll comments. No, I am not a troll. I am just a high schooler trying to sprint faster. I don’t have access to coaching and my ymca does not have a equipment for serious speed training.

Unless I flag my posts “shitposts/memes”, it’s a serious post and I’m genuinely looking for feedback. Y’all are the only people I have because again, I don’t have access to coaching(low income and school just makes you run laps with no goal).

I’m trying my best and I spend a decent amount of time looking at form videos but I’m not an elite so whenever I’m trying to recreate perfect form, it just looks bad or slow. 🥲

Also, I can’t really run in my gym because there is no space for sprinting. The nearest public track to me is like 30 minutes and if I sprint on the road, there’s always a car coming.

So yea, long story short, I’m not a troll and I’m just trying to get better at this sport with whatever I can find on the internet

Is it normal for spikes to feel weird to run in compared to normal shoes at first for first few times