TRACK TRAINING How to Sprint Faster - Some Answers & Workouts

[@judahdsouza9196]

The idea of floating sprints. I find the idea of Sprint - float - sprint to be excellent way to develop max speed mechanics. Since you aren't at a full flat out "neurons firing like crazy" speed after the float, you can really concentrate on technique while at maximum effort.

[@gaursahab9661]

what type of worm up do in competition and which type of food eat before and after race

[@Johnshepherdtrackcoach]

Thanks for your comment. In many ways you need to workout what type of workout works for you ... the one that gets you best ready to compete. For the long jump, for example, you would need to be ready for when you get to the pit, in terms of being able to sprint flat out and be in the mind-set to attack the board and take-off. So, the warm-up should include sprints, run-up practise drills and take-off drills. Overtime you will workout what you need to include and how many reps. You don't want to overdo the warm-up but you need to get to the event motivated and primed to compete at 100%. I may make a video on this in future. Re eating after a comp - drink water and for energy try a carb/protein based snack or drink with a 3:1 carb to protein ration. Then a couple of hours later eat a balanced meal. Hope that helps and good luck.

[@sakarumaster]

Quality content as usual. Speed endurance is such a highly misunderstood topic.

[@Johnshepherdtrackcoach]

Many thanks and yes, I agree. It's complicated as you need to marry the speed needed for sprinting to the ability to sustain for 100m or 200m for example. As my approach is very much speed on-point all of the time, if I had a 200m specialist and they were physiologically suited, I would mix and match speed all the time over various distances (in a block approach, varying the intensities) to develop that capacity to sprint over the distance. I'd not start beyond the distance and work down, but would work up to it and over and back... hope that makes sense, and thanks for the channel support.

[@musabzulfiqar]

Hey Coach, Firstly just wanted to say again this is really amazing material. This channel will grow in no time. I just wanted to make sure I'm understanding this correctly. So when it comes to speed it can be broken down into 2 categories; immediate speed (6 seconds or less) and speed endurance (up to 90 seconds). With immediate speed you rely solely on your ATP PCR system and train all out for about 30-50 meters with 2-3 minute rest to allow the ATP PCR system to recover. The endurance speed would include 100-400 meter sprints and the best way to train this would be some of the 30 meter full on 10 meter rest drills (or 20 on 20 off)? Am I understanding this correctly?

[@Johnshepherdtrackcoach]

More or less (and thanks for your comment on the channel). Where there may be some confusion, and it might be the way I tried to explain it, is the options for developing speed endurance. If you need to run upward of 60m really fast i.e. 100/200 and potentially 400m then you need to train the intermediate energy system (plus the immediate and for 400m some (although minimal) elements of specific aerobic work. So, to condition for longer speed 0-24 seconds you would require longer fast reps 80m/100m/120m/ etc up to the odd 250m (referencing 200m sprints here - not 400m, which would need a slightly different and longer approach . Now you can come at the 200m from below as it were or from above - you can do longer reps and come down to the 200m or you can build up distance toward the 200m distance. There is of course a mixed approach. Much will depend on what your natural qualities are - are you more 100/200m or 200/400m?? I say this to indicate how training has to be slightly varied to reflect natural abilities. With the long jump you can use more of a one size fits all approach i.e sprints over 400-60m really most of the time. So, trying to focus back down on your question you will need to do longer fast reps to develop the immediate anaerobic system to develop greater lactate tolerance (build up) and speed maintenance. I would still use undulating periodisation to develop these abilities in a 200m runner. I'd not just do a block of let's say 160's-200's. Rather all facets of speed would be worked on at the same time, albeit in a systematic way. I hope this makes sense. Let me know what you think and if not sure do ask again. Thanks.

[@musabzulfiqar]

@@Johnshepherdtrackcoach that was great, thank you so much!

[@AlexVinchenzo]

hello coach. do you agree that if sprinter improves his long/tripple jump results then he lower his sprint times?

[@Johnshepherdtrackcoach]

When I first read that I thought you had it "If a jumper improves ... his sprint times will improve" - which is probably more likely due to the fact that everything else being equal, speed is key to jumping further in the long and triple jump. Now, the other way round is of course possible... many long and triple jumpers are very fast sprinters, but might not do that actual sprint racing. So, if they start to do more, then of course in all likelihood they will improve their sprint times. And secondly to that they may also start to work more on their start and on their acceleration phase (sprint acceleration is different to long or triple acceleration). Hope this helps and thanks for the question.

[@GameChanger12378]

Sir how far can a long jumper run in his workout. Maximum what distance can a long jumper run during his workouts. Sir plz reply.

[@riyamehta2699]

Do you think height is very important for sprint ?though my height is only 167cm Reply plz.(for male)

[@Johnshepherdtrackcoach]

In terms of stride length (a consequence of leg length) potentially yes, Bolt being the obvious example (and he was still able to move his legs at max velocity as fast as most other sprinters 4.5 odd strides a second). However, smaller sprinters will be able to generate potentially greater turn over at the start in particular. but length is also important for those initial steps. There have been many successful smaller sprinters, so I'd not concern yourself and would just train to be the best you can be. Optimise your technique and power and you'll have as good a chance as anyone else!

[@riyamehta2699]

@@Johnshepherdtrackcoach Thanks coach . I will definitely do hard work and bring out my best version.

[@Rajraj-hb3fu]

Hi sir my age 30 and weight 60 kg ..I want to run 100 m in 13 sec now I run 16 sec is it possible mi for sprint 100 m in 13 sec if I train for 1 year ...bez in my country for get government job we must crack 13 sec for 100 m plz reply

[@Johnshepherdtrackcoach]

This is difficult to answer not knowing what training you do and your current level of specific fitness. However, at 30 you're not old and you should probably be able to run around 13 seconds with appropriate training. See some of the other videos on the channel on sprint training as they will help. Good luck!