Win the first steps
Starts and short sprints, often 10–30 meters, teach me to project forward and build velocity. Full recovery matters because every rep should be intentional.
Track sessions need a reason.
Acceleration, maximum velocity, and speed endurance overlap, but they are not the same problem. I choose the session from the quality I want to improve, then stop before the workout turns into random fatigue.
THE SPRINT MENU
Different distances train different parts of the race.
These are categories I use to organize training. Exact distances and volumes depend on the athlete, the surface, and the point in the season.
Learn to sprint upright
Fly sprints use a controlled build-up before a timed fast zone. I focus on rhythm, posture, and stepping down without reaching for the ground.
Hold speed without forcing it
Longer fast reps challenge me to maintain mechanics as fatigue arrives. They belong after a base of acceleration and max-velocity exposure.
Support recovery and rhythm
Lower-intensity running can build work capacity and add technical rhythm without the demand of another maximum sprint day. It should still feel easy enough to recover from.
EXAMPLE SESSIONS
A small menu I can adjust.
The numbers below show structure, not a challenge to complete. I take longer rest when quality drops and cut the session when mechanics change sharply.
Acceleration day
Warm-up + drills · 3 × 10 m · 3 × 20 m · 2 × 30 m. Rest roughly 2–4 minutes depending on distance and readiness.
Max-velocity day
Progressive build-ups · 4–6 fly reps with a 10–30 m fast zone · full walking recovery. Time only if the setup is consistent.
Speed-endurance day
One option is 3–4 fast reps over 80–150 m with long recovery. The target is controlled speed and stable form, not surviving a conditioning circuit.
Low-intensity tempo
Short relaxed runs with easy recovery and a pace that stays clearly below sprinting. I use this only when it helps recovery rather than adding soreness.
QUALITY CHECK
What makes a rep worth keeping?
A stopwatch is most useful when it protects session quality, not when it pressures me to race every practice.
- The purpose of the rep is clear before I start.
- Rest is long enough for the target quality to return.
- Timing setup, surface, wind, and run-in are recorded.
- A sharp drop in speed or mechanics ends the set.
- Pain changes the plan; it is not a toughness test.