1

SPRINTING PROGRAM TERMS YOU NEED TO KNOW

A. Two groups of sprinters are covered here. Short Sprinters (SS) which race primarily
100m, 200m, and 110m Hurdles and Long Sprinters (LS) which race primarily
200m, 400m and 300m Hurdles are the fundamental groups.

B. The sprinting oxygen delivery system training program will consist of two parts,
Distance Recovery Runs (DRR) and Continuous Intervals (CI).

1. Distance Recovery Runs (DRR) are used after lactic acid training days that tax
the system heavily. After large shocks to the system more than one of these days
may be necessary. Large amounts of muscle soreness will usually serve as an
indicator. The DRR will range form one to four miles. Girl SS should rarely do
more than 1.5 miles and boy SS should not usually go more than 3 miles. It is
important to remember that these are recovery runs. To go too far will defeat
that purpose. The distance run will also depend on the maturity and experience
of the athlete. For the very weak runner a day off from running may need to
replace a DRR. These runs also serve to maintain the mileage level of an athlete.

2. Continuous Intervals (CI) are the heart of the oxygen delivery system program.
The hard part will be keeping these speedsters from dipping into their lactic acid
range. The fittest boys should not go faster than 22 seconds per 100 meters, 45
seconds per 200 meters or 66 seconds per 300 meters. The fittest girl should go
no faster than 25 seconds per 100 meters, 50 seconds per 200 meters or 75
seconds per 300 meters. These runs take the form of sets of 4 with 4 minutes of
jogging between each run. The rest between each set is doubled to 8 minutes.
These workouts involve continuous running if at all possible and should be
thought of as a controlled distance run that must stay aerobic.

a. The workout should stop when the heart rate is not down to 120 at the end
of the end of more than one 4-minute jog. The runner would then finish out the
total mile of the workout a leisurely pace.

b. Continuous Intervals should be maintained every 5 days or less.

c. Short Sprinters use 100's & 200's with 4-minute jog between each run.

d. Long Sprinters use 200's & 300's with 4-minute jog between each run.

e. As the fitness level of the athlete improves the tempo of the jog should
increase.

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f. The length of the jog will range from 300 meters for the weakest to about
600+ meters for the fittest. The set rest( the jog between each set is doubled) is
twice as far as the interval rest jog. That means that if the jog is 600m between
each run then the jog between each set will be 1200m, etc.

g. REMEMBER, the workout is dependent upon FITNESS, NOT 100 meter

speed!!

h. This workout will range from 3 repetitions to 8 repetitions. Only very fit
Long Sprinters reach the 8-repetition mark. Very gifted (All State) may go a
little higher than 8 repetitions.

i. Total miles in the workout should be monitored very closely so distance

levels can be maintained but not exceeded.

j. A four repetition sets will cover anywhere from a little under a mile for the
weakest to 1.5 miles for the fittest. A set break will entail a 600
to 1200-meter jog in the 8 minutes allotted between sets.

k. The warm up for Continuous Intervals should not include any lactic acid
work.

l. When two of these workouts are done in a week, one should be a low
volume and the other high. The low volume workout would be 75% of the
high volume.

m. Lactic acid work can follow a Continuous Interval workout on the same
day if the volume is not too great. This would usually mean pure speed work
only.

n. The KEY to this workout, is to cover the most distance you can, after each
rep or between set, and get your HEART RATE back to 120 as quickly as
possible.

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C. The lactic acid system-training program consists of six parts: Pure Speed (PS),
Repeats (RT), Under Distance Intervals (UDI), Over Distance Intervals (ODI), Race
Shocking (RS), and Sprint Fartlek (SF).

1. Pure Speed (PS) involves all out runs of 25 meters, 50 meters and very rare
instances 75 meters (use only with the best and toughest). The pulse rate must
come down to 100 bpm (that is a 10 count during a measure 6 second period)
between repetitions. Use a standing - stretching rest between each repetition.
Pure Speed workouts can take the form of starts, finishes or relay exchanges,
with the day after often requiring a DRR. Total volume should not exceed 400
to 500 meters for the MOST experienced athletes. Youngsters may only be
able to tolerate 200 meters of total volume. This volume must be worked up to
over a three-week period. Speed, concentration and form are an absolute must.
This must be maintained every seven days and after three weeks can be done
twice per week in a low-high volume format. The low volume workout will be
75% of the high volume workout. The low volume workout can be done in
conjunction with another type of workout.

2. Repeats (RT) start with near all out 100 meters. The rest is a standing
stretching period until the heart rate returns to fewer than 100 bpm. Once 4 x
100m has been successfully attained you can try to convert this to all out 200
meters. The total volume of this will never exceed 1000 meters. It will take
years to achieve this level. Later in the season this will be done in meets and
cannot be done more than once per week.

a. A typical workout progression for a top athlete would be (by week):

2 x 100m, 3 x 100m, 4 x 100m, 1 x 200m + 3 x 100m,
2 x 200m + 3 x 100m, etc.

b. Repeats and pure speed will often be combined in a session in that order to
attain and achieve the total sprint volume.

c. Once meets begin some workouts after meets will be needed to maintain
volume.

d. Once meets start try to limit ALL OUT sprinting to once a week.
For example: ( 100 + 200 + LJ ).

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 Repeat Time Chart

400m 400m
100m 100m
GOAL 50m 100m 200m 300m GOAL 50m 100m 200m 300m
TIME TIME
TIME TIME
11.0 46.0 5.6 11.3 22.5 34.1 13.0 54.0 6.6 13.3 26.5 40.1
47.0 5.8 11.5 23 34.9 55.0 6.8 13.5 27.0 40.9
11.1 46.4 5.7 11.4 22.7 34.4 13.1 54.4 6.7 13.4 26.7 40.4
47.4 5.8 11.6 23.2 35.2 55.4 6.8 13.6 27.2 41.2
11.2 46.8 5.7 11.5 22.9 34.7 13.2 54.8 6.7 13.5 26.9 40.7
47.8 5.9 11.7 23.4 35.5 55.8 6.9 13.7 27.4 41.5
11.3 47.2 5.8 11.6 23.1 35.0 13.3 55.2 6.8 13.6 27.1 41.0
48.2 5.9 11.8 23.6 35.8 56.2 6.9 13.8 27.6 41.8
11.4 47.6 5.8 11.7 23.3 35.3 13.4 55.6 6.8 13.7 27.3 41.3
48.6 6.0 11.9 23.8 36.1 56.6 7.0 13.9 27.8 42.1
11.5 48.0 5.9 11.8 23.5 35.6 13.5 56.0 6.9 13.8 27.5 41.6
49.0 6.0 12.0 24.0 36.4 57.0 7.0 14.0 28.0 42.4
11.6 48.4 5.9 11.9 23.7 35.9 13.6 56.4 6.9 13.9 27.7 41.6
49.4 6.1 12.1 24.2 36.7 57.4 7.1 14.1 28.2 42.3
11.7 48.8 6.0 12.0 23.9 36.2 13.7 56.8 7.0 14 27.9 41.9
49.8 6.1 12.2 24.4 37.0 57.8 7.1 14.2 28.4 42.6
11.8 49.2 6.0 12.1 24.1 36.5 13.8 57.2 7.0 14.1 28.1 42.2
50.2 6.2 12.3 24.6 37.3 58.2 7.2 14.3 28.6 42.9
11.9 49.6 6.1 12.2 24.3 36.8 13.9 57.6 7.1 14.2 28.3 42.5
50.6 6.2 12.4 24.8 37.6 58.6 7.2 14.4 28.8 43.2
12.0 50.0 6.1 12.3 24.5 37.1 14.0 58.0 7.1 14.3 28.5 42.8
51.0 6.3 12.5 25.0 37.9 59.0 7.2 14.5 29.0 43.5
12.1 50.4 6.2 12.4 24.7 37.4 14.1 59.2 7.2 14.4 28.7 43.1
51.4 6.3 12.6 25.2 38.2 60.2 7.3 14.6 29.2 43.8
12.2 50.8 6.2 12.5 24.9 37.7 14.2 59.8 7.2 14.5 29.1 43.4
51.8 6.4 12.7 25.4 38.5 60.8 7.4 14.7 29.6 44.1
12.3 51.2 6.3 12.6 25.1 38 14.3 59.2 7.3 14.6 29.3 43.7
52.2 6.4 12.8 25.6 38.8 60.2 7.4 14.8 29.8 44.4
12.4 51.6 6.3 12.7 25.3 38.3 14.4 59.6 7.3 14.7 29.5 44.0
52.6 6.5 12.9 25.8 39.1 60.6 7.5 14.9 30.3 44.7
12.5 52.0 6.4 12.8 25.5 38.6 14.5 60.0 7.4 14.8 29.8 44.3
53.0 6.5 13.0 26.0 39.4 61.0 7.5 15.0 30.8 45.0
12.6 52.4 6.4 12.9 25.7 38.9 14.6 60.4 7.4 14.9 29.7 44.6
53.4 6.6 13.1 26.2 39.7 61.4 7.6 15.1 30.2 45.3
12.7 52.8 6.5 13.0 25.9 39.2 14.7 60.8 7.5 15.0 29.9 44.9
53.8 6.6 13.2 26.4 40.0 61.8 7.6 15.2 30.4 45.6
12.8 53.2 6.5 13.1 26.1 39.5 14.8 61.2 7.5 15.1 30.1 45.2
54.2 6.7 13.3 26.6 40.3 62.2 7.7 15.3 30.6 45.9
12.9 53.6 6.6 13.2 26.3 39.8 14.9 61.6 7.6 15.2 30.3 45.5
54.6 6.7 13.4 26.8 40.6 62.6 7.7 15.4 30.8 46.2

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 Repeat Time Chart
400m 400m
100m 100m
GOAL 50m 100m 200m 300m GOAL 50m 100m 200m 300m
TIME TIME
TIME TIME
15.0 62.0 7.6 15.3 30.5 45.8 17.0 70.0 8.6 17.3 34.5 51.8
3. 63.0 7.8 15.5 31.0 46.5 71.0 8.8 17.5 35.0 52.5
15.1 62.4 7.7 15.4 30.7 46.1 17.1 70.4 8.7 17.4 34.7 52.1
63.4 7.8 15.6 31.2 46.8 71.4 8.8 17.6 35.2 52.8
15.2 62.3 7.7 15.5 30.9 46.4 17.2 70.8 8.7 17.5 34.9 52.4
63.8 7.9 15.7 31.4 47.1 71.8 8.9 17.7 35.4 53.1
15.3 63.2 7.8 15.6 31.1 46.7 17.3 71.2 8.8 17.6 35.1 52.7
64.2 7.9 15.8 31.6 47.4 72.2 8.9 17.8 35.6 53.4
15.4 63.6 7.8 15.7 31.3 47.0 17.4 71.6 8.8 17.7 35.3 53.0
64.6 8.0 15.9 31.8 47.7 72.6 9.0 17.9 35.8 53.7
15.5 64.0 7.9 15.8 31.5 47.3 17.5 72.0 8.9 17.8 35.5 53.3
65.0 8.0 16.0 32.0 48.0 73.0 9.0 18.0 36.0 54.0
15.6 64.4 7.9 15.9 31.7 47.6 17.6 72.4 8.9 17.9 35.7 53.6
65.4 8.1 16.1 32.2 48.3 73.4 9.1 18.1 36.2 54.3
15.7 64.8 8.0 16.0 31.9 47.9 17.7 72.8 9.0 18.0 35.9 53.9
65.8 8.1 16.2 32.4 48.6 73.8 9.1 18.2 36.4 54.6
15.8 65.2 8.0 16.1 32.1 48.2 17.8 73.2 9.0 18.1 36.1 54.2
66.2 8.2 16.3 32.6 48.9 74.2 9.2 18.3 36.6 54.9
15.9 65.6 8.1 16.2 32.3 48.5 17.9 73.6 9.1 18.2 36.3 54.5
66.6 8.2 16.4 32.8 49.2 74.6 9.2 18.4 36.8 55.2
16.0 66.0 8.1 16.3 32.5 48.8 18.0 74.0 9.1 18.3 36.5 54.8
67.0 8.3 16.5 33.0 49.5 75.0 9.3 18.5 37.0 55.5
16.1 66.4 8.2 16.4 32.7 49.1 18.1 74.4 9.2 18.4 36.7 55.1
67.4 8.3 16.6 33.2 49.8 75.4 9.3 18.6 37.2 55.8
16.2 66.8 8.2 16.5 32.9 49.4 18.2 74.8 9.2 18.5 36.9 55.4
67.8 8.4 16.7 33.4 50.1 75.8 9.4 18.7 37.4 56.1
16.3 67.2 8.3 16.6 33.1 49.7 18.3 75.2 9.3 18.6 37.1 55.7
68.2 8.4 16.8 33.6 50.4 76.2 9.4 18.8 37.6 56.4
16.4 67.6 8.3 16.7 33.3 50.0 18.4 75.6 9.3 18.7 37.3 56.0
68.6 8.5 16.9 33.8 50.7 76.6 9.5 18.9 37.8 56.7
16.5 68.0 8.4 16.8 33.5 50.3 18.5 76.0 9.4 18.8 37.5 56.3
69.0 8.5 17.0 34.0 51.0 77.0 9.5 19.0 38.0 57.0
16.6 68.4 8.4 16.9 33.7 50.6 18.6 76.4 9.4 18.9 37.7 56.6
69.4 8.6 17.1 34.2 51.3 77.4 9.6 19.1 38.2 57.3
16.7 68.8 8.5 17.0 33.9 50.9 18.7 76.8 9.5 19.0 37.9 56.9
69.8 8.6 17.2 34.4 51.6 77.8 9.6 19.2 38.4 57.6
16.8 69.2 8.5 17.1 34.1 51.2 18.8 77.2 9.5 19.1 38.1 57.2
70.2 8.7 17.3 34.6 51.9 78.2 9.7 19.3 38.6 57.9
16.9 69.6 8.6 17.2 34.3 51.5 18.9 77.6 9.6 19.3 38.5 57.8
70.6 8.7 17.4 34.8 52.2 78.6 9.7 19.4 38.8 58.2

Distance Intervals (ODI) are 600's for Long Sprinters and 300's for Short Sprinters. Weak sprinters
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may have to do 400's and 200's. Do this workout once per week and build up to anywhere from 2 to
4 of these per workout session. Use the time range from the chart based upon their all out 100m
time. Rest is a standing stretching recovery as the HR returns to 120 bpm.

Over Distance Interval Chart

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 1600m
200m 300m 400m 600m
Base
3:40.0 30.1 45.7 1:01.2 1:32.9
10.5
3:57.0 32.6 49.4 1:06.1 1:40.2
3:41.6 30.4 46.0 1:01.7 1:33.6
10.6
3:58.6 32.8 49.7 1:06.6 1:40.9
3:43.2 30.6 46.4 1:02.2 1:34.3
10.7
4:00.2 33.0 50.0 1:07.1 1:41.6
3:44.8 30.8 46.7 1:02.6 1:34.9
10.8
4:01.8 33.3 50.4 1:07.5 1:42.3
3:46.4 31.0 47.1 1:03.1 1:35.6
10.9
4:03.4 33.5 50.7 1:08.0 1:43.0
3:48.0 31.3 47.4 1:03.5 1:36.3
11.0
4:05.0 33.7 51.1 1:08.4 1:43.7
3:49.6 31.5 47.8 1:04.0 1:37.0
11.1
4:06.6 33.9 51.4 1:08.9 1:44.3
3:51.2 31.7 48.1 1:04.5 1:37.7
11.2
4:08.2 34.2 51.8 1:09.4 1:45.0
3:52.8 32.0 48.4 1:04.9 1:38.4
11.3
4:09.8 34.4 52.1 1:09.8 1:45.7
3:54.4 32.2 48.8 1:05.4 1:39.1
11.4
4:11.4 34.6 52.5 1:10.3 1:46.4
3:56.0 32.4 49.1 1:05.8 1:39.8
11.5
4:13.0 34.9 52.8 1:10.7 1:47.1
3:57.6 32.7 49.5 1:06.3 1:40.5
11.6
4:14.6 35.1 53.1 1:11.2 1:47.8
3:59.2 32.9 49.8 1:96.8 1:41.2
11.7
4:16.2 35.3 53.5 1:11.7 1:48.5
4:00.8 33.1 50.2 1:07.2 1:41.8
11.8
4:17.8 35.6 53.8 1:12.1 1:49.2
4:02.4 33.3 50.5 1:07.7 1:42.5
11.9
4:19.4 35.8 54.2 1:12.6 1:49.9
4:04.0 33.6 50.9 1:08.2 1:43.2
12.0
4:21.0 36.0 54.5 1:13.0 1:50.6
4:05.6 33.8 51.2 1:08.6 1:43.9
12.1
4:22.6 36.2 54.9 1:13.5 1:51.2
4:07.2 34.0 51.6 1:09.1 1:44.6
12.2
4:24.2 36.5 55.2 1:14.0 1:51.9
4:08.8 34.3 51.9 1:09.5 1:45.3
12.3
4:25.8 36.7 55.6 1:14.4 1:52.6
4:10.4 34.5 52.2 1:10.0 1:46.0
12.4
4:27.4 36.9 55.9 1:14.9 1:53.3
4:12.0 34.7 52.6 1:10.5 1:46.7
12.5
4:29.0 37.2 56.3 1:15.3 1:54.0
100m TIME

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 1600m
200m 300m 400m 600m
100m Time Base
4:13.6 35.0 52.9 1:10.9 1:47.4
12.6
4:30.6 37.4 56.6 1:15.8 1:54.7
4:15.2 35.2 53.3 1:11.4 1:48.1
12.7
4:32.2 37.6 56.9 1:16.3 1:55.4
4:16.8 35.4 53.6 1:11.8 1:48.7
12.8
4:33.8 37.9 57.3 1:16.7 1:56.1
4:18.4 35.6 54.0 1:12.3 1:49.4
12.9
4:35.4 38.1 57.6 1:17.2 1:56.8
4:20.0 35.9 54.3 1:12.7 1:50.1
13.0
4:37.0 38.3 58.0 1:17.6 1:57.5
4:21.6 36.1 54.7 1:13.2 1:50.8
13.1
4:38.6 38.5 58.3 1:18.1 1:58.1
4:23.2 36.3 55.0 1:13.7 1:51.5
13.2
4:40.2 38.8 58.7 1:18.6 1:58.8
4:24.8 36.6 55.3 1:14.1 1:52.2
13.3
4:41.8 39.0 59.0 1:19.0 1:59.5
4:26.4 36.8 55.7 1:14.6 1:52.9
13.4
4:43.4 39.2 59.4 1:19.5 2:00.2
4:28.0 37.0 56.0 1:15.0 1:53.6
13.5
4:45.0 39.5 59.7 1:19.9 2:00.9
4:29.6 37.3 56.4 1:15.5 1:54.3
13.6
4:46.6 39.7 1:00.0 1:20.4 2:01.6
4:31.2 37.5 56.7 1:16.0 1:55.0
13.7
4:48.2 39.9 1:00.4 1:20.9 2:02.3
4:32.8 37.7 57.1 1:16.4 1:55.6
13.8
4:49.8 40.2 1:00.7 1:21.3 2:03.0
4:43.4 37.9 57.4 1:16.9 1:56.3
13.9
4:51.4 40.4 1:01.1 1:21.8 2:03.7
4:45.0 38.2 57.8 1:17.3 1:57.0
14.0
4:53.0 40.6 1:01.4 1:22.2 2:04.4
4:46.6 38.4 58.1 1:17.8 1:57.7
14.1
4:54.6 40.8 1:01.8 1:22.7 2:05.0
4:48.2 38.7 58.5 1:18.3 1:58.5
14.2
4:56.2 41.1 1:02.1 1:23.2 2:05.7
4:49.8 38.9 58.8 1:18.8 1:59.2
14.3
4:57.8 41.3 1:02.5 1:23.6 2:06.4
4:51.4 39.1 59.2 1:19.2 1:59.9
14.4
4:59.4 41.5 1:02.8 1:24.1 2:07.1
39.4 59.5 1:19.7 2:00.6
14.5
41.8 1:03.2 1:24.5 2:07.8
39.6 59.9 1:20.2 2:01.3
14.6
42.0 1:03.5 1:25.0 2:08.5
39.8 1:00.2 1:20.6 2:01.9
14.7
42.2 1:03.8 1:25.5 2:09.2
40.0 1:00.6 1:21.1 2:02.6
14.8
42.5 1:04.2 1:25.9 2:09.9
40.3 1:00.9 1:21.5 2:03.3
14.9
42.7 1:04.5 1:26.4 2:10.6
5:52.2 40.6 1:01.2 1:21.9 2:04.0
15.0
6:09.0 42.9 1:04.9 1:26.8 2:11.7

9
 100m 1600m
200m 300m 400m 600m
Time Base
5:01.6 40.9 1:01.5 1:22.3 2:04.7
15.1
5:09.6 43.3 1:05.2 1:27.3 2:11.1
5:03.2 41.2 1:01.8 1:22.3 2:05.4
15.2
5:11.2 43.3 1:05.5 1:27.7 2:11.8
5:04.8 41.5 1:02.1 1:22.7 2:06.1
15.3
5:12.8 43.9 1:05.8 1:28.1 2:12.5
5:06.4 41.8 1:02.4 1:23.1 2:06.8
15.4
5:14.4 44.2 1:06.1 1:28.5 2:13.2
5:08.0 42.1 1:02.7 1:23.5 2:07.5
15.5
5:16.0 44.5 1:06.4 1:28.9 2:13.9
5:09.6 42.4 1:03.0 1:23.9 2:08.2
15.6
5:17.6 44.8 1:06.7 1:29.3 2:14.6
5:11.2 42.7 1:03.3 1:24.3 2:08.9
15.7
5:19.2 45.1 1:07.0 1:29.7 2:15.3
5:12.8 43.0 1:03.6 1:24.7 2:09.6
15.8
5:20.8 45.4 1:07.3 1:30.1 2:16.0
[Link] Distance 15.9
5:14.4 43.3 1:03.9 1:25.1 2:10.3 Intervals (UDI) are
300's for Long 5:28.4 45.7 1:07.6 1:30.5 2:16.7 Sprinters and 150's
for Short Sprinters. 5:16.0 43.6 1:04.2 1:25.5 2:11.0 Weak individuals
16.0
5:24.0 46.0 1:07.9 1:30.9 2:17.4
may have to do 200's and 100's. Do these
5:17.6 43.9 1:04.5 1:25.9 2:11.7
once a week and 16.1 build up to anywhere
5:32.6 46.3 1:08.2 1:31.3 2:18.1
from 3 to 6 repetitions per
5:19.2 44.2 1:04.8 1:26.3 2:12.4
session. Use the 16.2 same range off the
5:27.2 46.6 1:08.5 1:31.7 2:18.8
chart based on their 5:20.8 44.5 1:05.1 1:26.7 2:13.1 all-out 100m speeds.
Rest is a standing- 16.3 stretching heart rate
5:28.8 46.9 1:08.8 1:32.0 2:19.5
of 120 bpm. 5:22.4 44.8 1:05.4 1:27.1 2:13.8
16.4
5:30.4 47.2 1:09.1 1:32.4 2:20.2
UNDER 16.5
5:24.0 45.1 1:05.7 1:27.5 2:14.5 DISTANCE
INTEVAL 5:32.0 47.5 1:09.4 1:32.8 2:20.9
100
1600m
meter 100m 150m 200m 250m 300m 400m
Base
Time
3:40.0 12.8 19.4 26.0 32.8 39.5 53.0
10.5
3:57.0 13.8 21.0 28.1 35.4 42.7 57.3
3:41.6 12.9 19.5 26.2 33.0 39.8 53.4
10.6
3:58.6 13.9 21.1 28.3 35.7 43.0 57.7
3:43.2 13.0 19.7 26.4 33.3 40.1 53.8
10.7
4:00.2 14.0 21.3 28.5 35.9 43.3 58.1
3:44.8 13.1 19.8 26.6 33.5 40.4 54.2
10.8
4:01.8 14.1 21.4 28.7 36.2 43.6 58.5
3:46.4 13.2 20.0 26.8 33.8 40.7 54.6
10.9
4:03.4 14.2 21.6 28.9 36.4 43.9 58.9
3:48.0 13.3 20.1 27.0 34.0 41.0 55.0
11.0
4:05.0 14.3 21.7 29.1 36.7 44.2 59.3
3:49.6 13.4 20.3 27.2 34.3 41.3 55.4
11.1
4:06.6 14.4 21.9 29.3 36.9 44.5 59.7
3:51.2 13.5 20.4 27.4 34.5 41.6 55.8
11.2
4:08.2 14.5 22.0 29.5 37.2 44.8 1:00.0
3:52.8 13.6 20.6 27.6 34.8 41.9 56.2
11.3
4:09.8 14.6 22.2 29.7 37.4 45.1 1:00.5
10
 100 meter 1600m 400
100m 150m 200m 250m 300m
Time Base m
1:01.
4:13.6 14.9 22.5 30.2 38.0 45.8 4
12.6
4:30.6
3:54.4 15.9
13.7 24.1
20.7 32.3
27.8 40.7
35.0 49.0
42.2 1:05.
56.6
11.4 7
4:11.4 14.7 22.3 29.9 37.7 45.4 1:00.9
3:56.0 13.8 20.9 28.0 35.3 42.5 1:01.
57.0
11.5 4:15.2 15.0 22.5
22.7 30.1
30.437.9
38.345.7
46.11:01.2
8
12.7 4:13.0 14.8
4:32.2
3:57.6 16.0
13.9 24.3
21.0 32.5
28.2 40.9
35.5 49.3
42.8 1:06.
57.4
11.6 1
4:14.6 14.9 22.6 30.3 38.2 46.0 1:01.7
3:59.2 14.0 21.2 28.4 35.8 43.1 1:02.
57.8
11.7 4:16.8 15.1 22.8
22.8 30.5
30.638.4
38.546.3
46.41:02.1
2
12.8 4:16.2 15.0
4:33.8 16.1 24.4 32.7 41.2 49.6 1:06.
4:00.8 14.1 21.3 28.6 36.0 43.4 58.2
11.8 5
4:17.8 15.1 22.9 30.7 38.7 46.6 1:02.4
1:02.
4:02.4 14.2 21.5 28.8 36.3 43.7 58.6
11.9 4:18.4 15.2 23.0 30.8 38.8 46.7 6
12.9 4:19.4 15.2 23.1 30.9 38.9 46.9 1:02.9
4:35.4 16.2 24.6 32.9 41.4 49.9 1:06.
4:04.0 14.3 21.6 29.0 36.5 44.0 59.0
8
12.0
4:21.0 15.3 23.2 31.1 39.2 47.2 1:03.3
1:03.
4:05.6
4:20.0 14.4
15.3 21.8
23.1 29.2
31.036.8
39.044.3
47.0 59.4
0
12.1
13.0 4:22.6
4:37.0 15.4
16.3 23.4
24.7 31.3
33.139.4
41.747.5
50.21:03.6
1:07.
4:07.2 14.5 21.9 29.4 37.0 44.6 59.8
3
12.2
4:24.2 15.5 23.5 31.5 39.7 47.8 1:04.0
1:03.
4:08.8
4:21.6 14.6
15.3 22.1
23.3 29.6
31.237.3
39.344.9
47.31:00.2
4
12.3
13.1 4:25.8
4:38.6 15.6
16.4 23.7
24.9 31.7
33.339.9
41.948.1
50.51:04.5
1:07.
4:10.4 14.7 22.2 29.8 37.5 45.2 1:00.67
12.4
4:27.4 15.7 23.8 31.9 40.2 48.4 1:04.8
1:03.
4:23.2
4:12.0 15.5 22.4
14.8 23.4 30.0
31.437.8
39.545.5
47.61:01.0
8
13.2
12.5
4:40.2
4:29.0 16.5 24.0
15.8 25.0 32.1
33.540.4
42.248.7
50.81:05.2
1:08.
0
UNDER 1:04. DISTANCE
4:24.8 15.6 23.6 31.6 39.8 47.9 2
INTERVAL 13.3
4:41.8 16.6 25.2 33.7 42.4 51.1 1:08.
CHART
5
1:04.
4:26.4 15.7 23.7 31.8 40.0 48.2 6
13.4
4:43.4 16.7 25.3 33.9 42.7 51.4 1:08.
8
1:05.
4:28.0 15.8 23.9 32.0 40.3 48.5 0
13.5
4:45.0 16.8 23.5 34.1 42.9 51.7 1:09.
2
1:05.
4:29.6 15.9 24.0 32.2 40.5 48.8 4
13.6
4:46.6 16.9 25.6 34.3 43.2 52.0 1:09.
7
1:05.
4:31.2 16.0 24.2 32.4 40.8 49.1 8
13.7
4:48.2 17.0 25.8 34.5 43.5 52.3 1:10.
1
1:06.
4:32.8 16.1 24.3 32.6 41.0 49.4 2
13.8
4:49.8 17.1 25.9 34.7 43.7 52.6 1:10.
5
1:08.
4:43.4 16.7 25.3 33.9 42.7 51.4 8
13.9
4:51.4 17.2 26.1 34.9 43.9 52.9 1:10.
8
1:09.
4:45.0 16.8 25.2 34.1 42.9 51.7 2
14.0
4:53.0 17.3 26.2 35.1 44.2 53.2 1:11.
3
11 1:09.
4:46.6 16.9 25.6 34.3 43.2 52.0 7
14.1
4:54.6 17.4 26.4 35.3 44.4 53.5 1:11.
7
 UNDER DISTANCE INTERVAL CHART

100 meter 1600m

100m 150m 200m 250m 300m 400m
Time Base
5:01.6 17.9 27.2 36.3 45.6 55.0 1:13.7
15.1
5:09.6 18.4 28.1 37.3 47.0 56.5 1:15.7
5:03.2 18.0 27.4 36.5 45.9 55.3 1:14.1
15.2
5:11.2 18.5 28.3 37.5 47.2 56.8 1:16.1
5:04.8 18.1 27.6 36.7 46.1 55.6 1:14.5
15.3
5:12.8 18.6 28.5 37.7 47.5 57.1 1:16.6
5:06.4 18.2 27.8 36.9 46.4 55.9 1:14.9
15.4
5:14.4 18.7 28.7 37.9 47.7 57.4 1:17.0
5:08.0 18.3 28.0 37.1 46.6 56.2 1:15.3
15.5
5:16.0 18.8 28.9 38.1 48.0 57.7 1:17.5
5:09.6 18.4 28.2 37.3 46.9 56.5 1:15.7
15.6
5:17.6 18.9 29.1 38.3 48.2 58.0 1:17.9
5:11.2 18.5 28.4 37.5 47.1 56.8 1:16.5
15.7
5:19.2 19.0 29.3 38.5 48.7 58.3 1:18.7
5:12.8 18.6 28.6 37.7 47.4 57.1 1:16.5
15.8
5:20.8 19.1 29.5 38.7 48.7 58.6 1:18.7
5:14.4 18.7 28.8 37.9 47.6 57.4 1:16.9
15.9
5:28.4 19.2 29.7 38.9 48.9 58.9 1:19.1
5:16.0 18.8 29.0 38.1 47.9 57.7 1:17.3
16.0
5:24.0 19.3 29.9 39.1 49.1 59.2 1:19.1
5:17.6 18.9 29.2 38.3 48.1 58.0 1:17.7
16.1
5:32.6 19.4 30.1 39.3 49.4 59.5 1:19.9

12
 5:19.2 19.0 29.4 38.5 48.4 58.3 1:18.1
16.2
5:27.2 19.5 30.3 39.5 49.6 59.8 1:20.3
5:20.8 19.1 29.6 38.7 48.6 58.6 1:18.5
16.3
5:28.8 19.6 30.5 39.7 49.9 1:01.1 1:20.7
5:22.4 19.2 29.8 38.9 48.9 58.9 1:18.9
16.4
5:30.4 19.7 30.7 39.9 50.1 1:00.4 1:20.7
5:24.0 19.3 30.0 39.1 49.1 59.2 1:19.3
16.5
5:32.0 19.8 30.9 40.1 50.4 1:00.7 1:21.5

5. Race Shocking (RS) involve using designated races to push through personal best during the first
half of a sprint race. A new level will have to be shocked about three to five times before it may be
converted.

6. Sprint Fartlek (SF) workouts involve using all the lactic acid systems in one day. Go from slow to
fast. This maximizes and fine tunes the system. Be careful of total volumes and heart rates. This
workout will shock and deplete the legs for a while.

D. See sample schedule for good LS and SS.

E. Sequencing of workouts:

1. If you are setting up a practice or a sequence of practices that involve lactic acid
work always do the slowest work first and the fastest work last. This applies to
setting up a fartlek sprint workout as well. When a new stress is added to the system,
it should be followed by an easy day so that adaptation can take place.

F. Cataloging and Splits:

1. It is important to keep a record of what is done in practice and the times of all lactic
acid work. This is necessary to know what levels have been achieved and what
volumes are being maintained. It will be necessary to take accurate splits in races to
know what levels have actually been shocked and to really understand what the
results of the meets mean.

13
 2. It is very important to monitor the total weekly mileage of the various groups of
athletes. This will assure that once a level is worked up to, it is maintained without
being exceeded too much. This will also assure that no one day exceeds the
maximum volume for a day.

G. Notes:
1. When getting the 100m time, you must use the 2 x 100 when timing for all out
100's.

Distance of 100@22-25 sec.

Distance of Distance of Run
Run Non-stop runs 200@45-50 sec.
Run 200 300 400
Pure 100,150,200, from 3/4 to 3 300@66-75 sec.
50 100 200 600
Speed 250,300, 400 miles W/4min jog
300 Over Distance
Under Distance Long Runs between each
Repeats Intervals
Intervals Continuous

12.8 - 13.8
5.4 - 5.5 30.1 - 32.6 19.4 - 21.0
10.8 - 11.0 45.7 - 49.4 26.0 - 28.1
10.5 21.5 - 22.0 1:01.2 - 1:06.1 32.8 - 35.4
32.6 - 33.4 1:32.9 - 1:40.2 39.5 - 42.7
53.0 - 57.3
12.9 - 13.9
19.5 - 21.1
5.4 - 5.6 30.4 - 32.8
26.2 - 28.3
10.9 - 11.1 46.0 - 49.7
10.6 21.7 - 22.2 1:01.7 - 1:06.6
33.0 - 35.7
39.8 - 42.7
32.9 - 33.4 1:33.9 - 1:40.2
53.0 - 57.3

13.0 - 14.0
5.5 - 5.6 30.6 - 33.0 19.7 - 21.3
10.9 - 11.1 46.4 - 50.1 26.4 - 28.5
10.7 21.7 - 22.2 1:02.2 - 1:07.1 33.3 - 35.9
32.9 - 33.7 1:34.3 - 1:41.6 40.1 - 43.3
53.8 - 58.1

14
 13.1 - 14.1
5.5 - 5.7 30.8 - 33.3 19.8 - 21.4
11.1 - 11.3 46.8 - 50.5 26.6 - 28.7
10.8 22.1 - 22.6 1:02.6 - 1:07.5 33.5 - 36.2
33.5 - 34.0 1:34.9 - 1:42.3 40.4 - 43.6
54.2 - 58.5

13.2 - 14.2
5.6 - 5.7 31.0 - 33.5 20.0 - 21.6
11.2 - 11.4 47.2 - 50.9 26.8 - 28.9
10.9 22.3 - 22.8 1:03.1 - 1:08.0 33.8 - 36.4
33.8 - 34.6 1:35.6 - 1:43.0 40.7 - 43.9
54.6 - 58.99

13.3 - 14.3
5.6 - 5.8 31.3 - 33.7 20.1 - 21.7
11.3 - 11.5 47.6 - 51.3 27.0 - 29.1
11.0 22.5 -23.0 1:03.5 - 1:08.4 34.0 - 36.7
34.1 - 34.9 1:36.3 - 1:43.7 41.0 - 44.2
55.0 - 59.3

13.4 - 14.4
5.7 - 5.8 31.5 - 33.9 20.3 - 21.9
11.4 - 11.6 48.0- 51.7 27.2 - 29.3
11.1 22.7 - 23.2 1:04.0 - 1:08.9 34.3 - 36.9
34.4 - 35.2 1:37.0 - 1:44.3 41.3 - 44.5
55.4 - 59.7

Pure Under Continuous

Timed 100 Speed
Repeats Over Distance
Distance
Long Run
Intervals

100@22-25 sec.
Distance of Distance of
Distance of Run Non-stop runs 200@45-50 sec.
Run Run
200 300 400 from 3/4 to 3 300@66-75 sec.
50 100 200 100,150,200,
600 miles W/4min jog
300 250,300, 400
between each
13.5 - 14.5
5.7 - 5.9 31.7 - 34.2 20.4 - 22.0
11.5 - 11.7 48.4 - 52.1 27.4 - 29.5
11.2 22.9 - 23.4 1:04.5 - 1:09.4 34.5 - 37.2
34.7 - 35.5 1:37.7 - 1:45.0 41.6 - 44.8
55.8 - 1:00.0

13.6 - 14.6
5.8 - 5.9 32.0 - 34.4 20.6 - 22.2
11.6 - 11.8 48.8 - 52.5 27.6 - 29.7
11.3 23.1 - 23.6 1:04.9 - 1:09.8 34.8 - 37.4
35.0 - 35.8 1:38.4 - 1:45.7 41.9 - 45.1
56.2 - 1:00.5

15
 13.7 - 14.7
5.8 - 6.0 32.2 - 34.6 20.7 - 22.3
11.7 - 11.9 49.2 - 52.9 27.8 - 29.9
11.4 23.3 - 23.8 1:05.4 - 1:10.3 35.0 - 37.7
35.3 - 36.1 1:39.1 - 1:46.4 42.2 - 45.4
56.6 - 1:00.9

13.8 - 14.7
5.9 - 6.0 20.9 - 22.5
32.4 - 34.9
11.8 - 12.0 28.0 - 30.1
11.5 23.5 - 24.0
49.6 - 53.3
35.3 - 37.9
35.6 - 36.4 42.5 - 45.7
57.0 - 1:01.2

13.9 - 14.9
21.0 - 22.6
5.9 - 6.1 32.7 - 35.1
28.2 - 30.3
11.9 - 12.1 50.0 - 53.7
11.6 23.7 - 24.2 1:06.3 - 1:11.2
35.5 - 38.2
42.8 - 46.0
35.9 - 36.2 1:39.8 - 1:47.1
57.4 - 1:01.7

14.0 - 15.0
6.0 - 6.1 32.9 - 35.3 21.2 - 22.8
12.0 - 12.2 50.4 - 54.1 28.4 - 30.5
11.7 23.9 - 24.4 1:06.8 - 1:11.7 35.8 - 38.4
36.2 - 37.0 1:41.2 - 1:48.5 43.1 - 46.3
57.8 - 1:02.1

Pure Under Continuous

Timed 100 Speed
Repeats Over Distance
Distance
Long Run
Intervals

100@22-25 sec.
Distance of Distance of
Distance of Run Non-stop runs 200@45-50 sec.
Run Run
200 300 400 from 3/4 to 3 300@66-75 sec.
50 100 200 100,150,200,
600 miles W/4min jog
300 250,300, 400
between each

14.1 - 15.1
21.3 - 22.9
6.0 - 6.2 33.1 - 35.6
28.6 - 30.7
12.1 - 12.3 50.8 - 54.5
11.8 24.1 - 24.6 1:07.2 - 1:12.1
36.0 - 38.7
43.4 - 46.6
36.5 - 37.3 1:41.8 - 1:49.2
58.2 - 1:02.4

14.2 - 15.2
6.1 - 6.2 33.3 - 35.8 21.6 - 23.2
12.2 - 12.4 51.2 - 54.9 28.8 - 30.9
11.9 24.3 - 24.8 1:07.7 - 1:12.6 36.3 - 38.9
36.8 - 37.6 1:42.5 - 1:49.9 43.7 - 46.9
58.6 - 1:02.9

16
 6.1 - 6.3
12.3 - 12.5
33.5 - 36.0
12.0 24.5 - 25.0
51.6 - 55.3
37.1 - 37.9

33.7 - 36.2
12.1 52.0 - 55.7

33.9 - 36.4
12.2 52.4 - 56.1

34.1 - 36.6
12.3 52.8 - 56.5

Pure Under Continuous

Timed 100 Speed
Repeats Over Distance
Distance
Long Run
Intervals

100@22-25 sec.
Distance of Distance of
Distance of Run Non-stop runs 200@45-50 sec.
Run Run
200 300 400 from 3/4 to 3 300@66-75 sec.
50 100 200 100,150,200,
600 miles W/4min jog
300 250,300, 400
between each

14.7 - 15.7
6.3 - 6.5 34.3 - 36.8 22.2 - 23.8
12.7 - 12.9 53.2 - 56.9 29.8 - 31.9
12.4 25.3 - 25.8 1:10.0 - 1:14.9 37.5 - 40.2
38.3 - 39.1 1:46.0 -1:53.3 45.2 - 48.4
1:00.6 - 1:04.8

14.8 - 15.8
6.4 - 6.5 34.5 - 37.0 22.4 - 24.0
12.8 - 13.0 53.6 - 57.3 30.0 - 32.1
12.5 25.5 - 26.0 1:10.5 - 1:15.3 37.8 - 40.4
38.6 - 39.4 1:46.7 - 1:54.0 45.5 - 48.7
1:01.0 - 1:04.8

17
 14.9 - 15.9
6.4 - 6.6 34.7 - 37.2 22.5 - 24.1
12.9 - 13.1 54.0 - 57.7 30.2 - 32.3
12.6 25.7 - 26.2 1:10.9 - 1:15.8 38.0 - 40.7
38.9 - 39.7 1:47.4 - 1:54.7 45.8 - 49.0
1:01.4 - 1:05.7

15.0 - 16.0
6.5 - 6.6 35.2 - 37.6 22.7 - 24.3
13.0 - 13.2 53.3 - 56.9 30.4 - 32.5
12.7 25.9 - 26.4 1:11.4 - 1:16.3 38.3 - 40.9
39.2 - 40.0 1:48.1 - 1:55.4 46.1 - 49.3
1:01.8 - 1:06.1

15.1 - 16.1
6.5 - 6.7 35.4 - 37.9 22.8 - 24.4
13.1 - 13.3 53.6 - 57.3 30.6 - 32.7
12.8 26.1 - 26.6 1:11.8 - 1:16.7 38.5 - 41.2
39.5 - 40.3 1:48.7 - 1:56.1 46.4 - 49.6
1:02.2 - 1:06.5

15.2 - 16.2
6.6 - 6.7 35.6 - 38.1 23.0 - 24.6
13.2 - 13.4 54.0 - 57.6 30.8 - 32.9
12.9 26.3 - 26.8 1:12.3 - 1:17.2 38.8 - 41.4
39.8 - 40.6 1:49.4 - 1:56.8 46.7 - 49.9
1:02.6 - 1:06.8

Pure Under Continuous

Timed 100 Speed
Repeats Over Distance
Distance
Long Run
Intervals

100@22-25 sec.
Distance of Distance of
Distance of Run Non-stop runs 200@45-50 sec.
Run Run
200 300 400 from 3/4 to 3 300@66-75 sec.
50 100 200 100,150,200,
600 miles W/4min jog
300 250,300, 400
between each

15.3 - 16.3
6.6 - 6.8 35.9 - 38.3 23.1 - 24.7
13.3 - 13.5 54.3 - 58.0 31.0 - 33.1
13.0 26.5 - 27.0 1:12.7 - 1:17.6 39.0 - 41.7
40.1 - 40.9 1:50.1 - 1:57.5 47.0 - 50.2
1:03.0 - 1:07.3

15.3 - 16.4
6.7 - 6.8 36.3 - 38.8 23.3 - 24.9
13.4 - 13.6 55.0 - 58.7 31.2 - 33.3
13.1 26.7 - 27.2 1:13.2 - 1:18.1 39.3 - 41.9
40.4 - 41.2 1:50.1 - 1:57.5 47.3 - 50.5
1:03.4 - 1:07.7

18
 15.5 - 16.5
6.7 - 6.9 36.3 - 38.8 23.4 - 25.0
13.5 - 13.7 55.0 - 58.7 31.4 - 33.5
13.2 26.9 - 27.4 1:13.7 - 1:18.6 39.5 - 42.2
40.7 - 41.5 1:51.5 - 1:58.8 47.6 - 50.8
1:03.8 - 1:08.0

15.6 - 16.6
6.8 - 6.9 36.6 - 39.0 23.6 - 25.2
13.6 - 13.8 55.3 - 59.0 31.6 - 33.7
13.3 27.1 - 27.6 1:14.1 - 1:19.0 39.8 - 42.4
41.0 - 41.8 1:52.2 - 1:59.5 47.9 - 51.1
1:04.2 - 1:08.5

15.7 - 16.7
6.8 - 7.0 36.8 - 39.2 23.7 - 25.3
13.7 - 13.9 55.7 - 59.4 31.8 - 33.9
13.4 27.3 - 27.8 1:14.6 - 1:19.5 40.0 - 42.7
41.3 - 42.1 1:52.9 - 2:00.2 48.2 - 51.4
1:04.6 - 1:08.8

15.8 - 16.8
6.9 - 7.0 13.8 37.0 - 39.5 23.9 - 25.5
- 14.0 27.5 - 56.0 - 59.7 32.0 - 34.1
13.5 28.0 41.6 - 1:15.0 - 1:19.9 40.3 - 42.9
42.3 1:53.6 - 2:00.9 48.5 - 51.7
1:05.0 - 1:09.2

Pure Under Continuous

Timed 100 Speed
Repeats Over Distance
Distance
Long Run
Intervals

100@22-25 sec.
Distance of Distance of
Distance of Run Non-stop runs 200@45-50 sec.
Run Run
200 300 400 from 3/4 to 3 300@66-75 sec.
50 100 200 100,150,200,
600 miles W/4min jog
300 250,300, 400
between each

15.9 - 16.9
6.9 - 7.1 37.3 - 39.7 24.0 - 25.6
13.9 - 14.1 56.4 - 1:00.0 32.2 - 34.3
13.6 27.7 - 28.2 1:15.5 - 1:20.4 40.5 - 43.2
41.9 - 42.7 1:54.3 - 2:01.6 48.8 - 52.0
1:05.4 - 1:19.7

16.0 - 17.0
7.0 - 7.1 37.5 - 39.9 24.2 - 25.8
14.0 - 14.2 56.7 - 1:00.4 32.4 - 34.5
13.7 27.9 - 28.4 1:16.0 - 1:20.9 40.8 - 43.4
42.2 - 43.0 1:55.0 - 2:02.3 49.1 - 52.3
1:05.8 - 1:10.1

19
 16.1 - 17.1
7.0 - 7.2 37.7 - 40.2 24.3 - 35.9
14.1 - 14.3 57.1 - 1:00.7 32.6 - 34.7
13.8 28.1 - 28.6 1:16.4 - 1:21.3 41.0 - 43.7
42.5 - 43.3 1:55.6 - 2:02.3 49.4 - 52.6
1:06.2 - 1:10.5

16.7 - 17.2
7.1 - 7.2 37.9 - 40.4 25.3 - 26.1
14.2 - 14.4 57.4 - 1:01.1 33.9 - 34.9
13.9 28.1 - 28.6 1:16.9 - 1:21.8 42.7 - 43.9
42.8 - 43.6 1:56.3 - 2:03.7 51.4 - 52.9
1:08.8 - 1:10.8

16.8 - 17.3
7.1 - 7.3 14.3 38.1 - 40.6 25.5 - 26.2
- 14.5 28.5 - 57.8 - 1:01.4 34.1 - 35.1
14.0 29.0 43.1 - 1:17.3 - 1:22.2 42.9 - 44.2
43.9 1:57.0 - 2:04.4 51.7 - 53.2
1:09.2 - 1:11.3

16.9 - 17.4
7.2 - 7.3 38.4 - 40.8 25.6 - 26.4
14.4 - 14.6 58.1 - 1:01.8 34.3 - 35.3
14.1 28.7 - 29.2 1:17.8 - 1:22.7 43.2 - 44.4
43.4 - 44.2 1:57.7 - 2:05.0 52.0 - 53.5
1:09.2 - 1:11.3

Pure Under Continuous

Timed 100 Speed
Repeats Over Distance
Distance
Long Run
Intervals

100@22-25 sec.
Distance of Distance of
Distance of Run Non-stop runs 200@45-50 sec.
Run Run
200 300 400 from 3/4 to 3 300@66-75 sec.
50 100 200 100,150,200,
600 miles W/4min jog
300 250,300, 400
between each

17.0 -17.5
7.2 - 7.4 38.7 - 41.1 25.8 - 26.5
14.5 - 14.7 58.5 - 1:02.1 34.5 - 35.5
14.2 29.1 - 29.6 1:18.3 - 1:23.2 43.4 - 44.7
43.7 - 44.5 1:58.5 - 2:05.7 52.3 - 53.8
1:10.5 - 1:12.5

17.1 - 17.6
7.3 - 7.4 14.6 38.9 - 41.3 25.9 - 26.7
- 14.8 29.1 - 58.8 - 1:02.5 34.7 - 35.7
14.3 29.6 44.0 - 1:18.8 - 1:23.6 43.7 - 44.9
44.8 1:59.2 - 2:06.4 52.6 - 54.1
1:10.5 - 1:12.5

20
 17.2 - 17.7
7.3 - 7.5 14.7 39.1 - 41.5 26.1 - 26.8
- 14.9 29.3 - 59.2 - 1:02.8 34.9 - 35.9
14.4 29.8 44.3 - 1:19.2 - 1:24.1 43.9 - 45.2
45.1 1:59.9 - 2:07.1 52.9 -54.4
1:10.8 - 1:12.8

17.3 - 17.8
7.4 - 7.5 14.8 39.4 - 41.8 26.2 - 27.0
- 15.0 29.5 - 59.5 - 1:03.2 35.1 - 36.1
14.5 30.0 44.6 - 1:19.7 - 1:24.5 44.2 - 45.4
45.4 2:00.6 - 2:07.8 53.2 - 54.7
1:11.3 - 1:13.3

17.4 - 17.9
7.4 - 7.6 14.9 39.6 - 42.0 26.4 - 27.1
- 15.1 29.7 - 59.9 - 1:03.5 35.3 - 36.3
14.6 30.2 44.9 - 1:20.2 - 1:25.0 44.4 - 45.7
45.7 2:01.3 - 2:08.5 53.5 - 55.0
1:11.7 - 1:13.7

17.5 - 18.0
7.5 - 7.6 39.8 - 42.2 26.5 - 27.3
15.0 - 15.2 1:00.2 - 1:03.8 35.5 - 36.5
14.7 29.9 - 30.4 1:20.6 - 1:25.5 44.7 - 45.9
45.2 - 46.0 2:01.9 - 2:09.2 53.8 - 55.3
1:12.0 - 1:14.0

Pure Under Continuous

Timed 100 Speed
Repeats Over Distance
Distance
Long Run
Intervals

100@22-25 sec.
Distance of Distance of
Distance of Run Non-stop runs 200@45-50 sec.
Run Run
200 300 400 from 3/4 to 3 300@66-75 sec.
50 100 200 100,150,200,
600 miles W/4min jog
300 250,300, 400
between each

17.6 - 18.1
7.5 - 7.7 40.0 - 42.5 26.7 - 27.4
15.1 - 15.3 1:00.6 - 1:04.2 35.7 - 36.7
14.8 30.1 - 30.6 1:21.1 - 1:25.9 44.9 - 46.2
45.5 - 46.3 2:02.6 - 2:09.9 54.1 - 55.6
1:12.5 - 1:14.8

17.7 - 18.2
7.6 - 7.7 40.3 - 42.7 26.8 - 27.6
15.2 - 15.4 1:00.9 - 1:04.6 35.9 - 36.9
14.9 30.3 - 30.8 1:21.5 - 1:26.4 45.2 - 46.4
45.8 - 46.6 2:03.3 - 2:10.6 54.4 - 55.9
1:12.8 - 1:14.8

21
 17.8 - 18.3
7.6 - 7.8 40.5 - 43.0 27.0 - 27.7
15.3 - 15.5 1:01.5 - 1:05.1 36.1 - 37.1
15.0 30.5 - 31.0 1:21.9 - 1:26.9 45.4 - 46.7
46.1 - 46.9 2:04.0 - 2:11.3 54.7 - 56.2
1:13.3 - 1:15.3

17.9 18.4
7.7 - 7.8 15.4 40.7 - 43.3 27.2 - 28.1
- 15.6 30.7 - 1:02.5 - 1:05.6 36.3 - 37.3
15.1 31.2 46.4 - 1:22.4 - 1:27.4 45.6 - 47.0
47.2 2:04.7 - 2:12.0 55.0 - 56.5
1:13.8 - 1:15.8

18.0 - 18.5
7.7 - 7.9 40.9 - 43.5 27.4 - 28.3
15.5 - 15.7 1:03.1 -1:06.1 36.5 - 37.5
15.2 30.9 - 31.4 1:22.9 - 1:27.9 45.9 47.2 55.3
46.7 - 47.5 2:05.4 - 2:12.7 - 56.8 1:14.1 -
1:16.1

18.1 - 18.6
7.8 - 7.9 15.6 41.2 - 43.8 27.6 - 28.5
- 15.8 31.1 - 1:03.7 - 1:06.6 36.7 - 37.7
15.3 31.6 47.0 - 1:23.4 - 1:28.3 46.1 - 47.5
47.8 2:06.1 - 2:13.4 55.6 - 57.1
1:14.5 - 1:16.5

Pure Under Continuous

Timed 100 Speed
Repeats Over Distance
Distance
Long Run
Intervals

100@22-25 sec.
Distance of Distance of
Distance of Run Non-stop runs 200@45-50 sec.
Run Run
200 300 400 from 3/4 to 3 300@66-75 sec.
50 100 200 100,150,200,
600 miles W/4min jog
300 250,300, 400
between each

18.2 - 18.7
7.8 - 8.0 15.7 41.5 - 44.1 27.8 - 28.7
- 15.9 31.3 - 1:04.3 - 1:07.3 36.9 - 37.9
15.4 31.8 47.3 - 1:23.9 - 1:28.9 46.4 - 47.7
48.1 2:06.8 - 2:14.1 55.9 - 57.4
1:14.9 - 1:16.9

18.3 - 18.8
7.9 - 8.0 41.7 - 44.4 28.0 - 28.9
15.8 - 16.0 1:04.9 - 1:07.9 37.1 - 38.1
15.5 31.5 - 32.0 1:24.4 - 1:29.4 46.6 - 48.0
47.6 - 48.4 2:07.5 - 2:14.8 56.2 - 57.7
1:15.3 - 1:17.3

22
 18.4 - 18.9
7.9 - 8.1 15.9 41.9 - 44.7 28.2 - 29.1
- 16.1 31.7 - 1:05.5 - 1:08.5 37.3 - 38.3
15.6 32.2 47.9 - 1:24.9 - 1:29.9 46.9 - 48.2
48.7 2:08.2 - 2:15.5 56.5 - 58.0
1:15.7 - 1:17.7

18.5 - 19.0
8.0 - 8.1 16.0 43.1 - 44.9 28.4 - 29.3
- 16.2 31.9 - 1:06.1 - 1:09.1 37.5 - 38.5
15.7 32.4 48.2 - 1:25.3 - 1:30.4 47.1 - 48.5
49.0 2:08.9 - 2:16.2 56.8 - 58.3
1:16.1 - 1:18.1

18.6 - 19.1
8.0 - 8.2 43.4 - 45.2 28.6 - 29.5
16.1 - 16.3 1:06.7 - 1:09.7 37.7 - 38.7
15.8 32.1 - 32.6 1:25.8 - 1:30.9 47.4 - 48.7
48.5 - 49.3 2:09.6 - 2:16.8 57.1 - 58.6
1:16.5 - 1:18.5

18.7 - 19.2
8.1 - 8.2 16.2 43.6 - 45.5 28.8 - 29.7
- 16.4 32.3 - 1:07.3 - 1:10.4 37.9 - 38.9
15.9 32.8 48.8 - 1:26.4 - 1:31.5 47.6 - 48.9
49.6 2:10.3 - 2:17.5 57.4 - 58.9
1:16.9 - 1:18.9

Pure Under Continuous

.Timed 100 Speed
Repeats Over Distance
Distance
Long Run
Intervals

100@22-25 sec.
Distance of Distance of
Distance of Run Non-stop runs 200@45-50 sec.
Run Run
200 300 400 from 3/4 to 3 300@66-75 sec.
50 100 200 100,150,200,
600 miles W/4min jog
300 250,300, 400
between each

18.8 - 19.3
8.1 - 8.3 16.3 43.8 - 45.7 29.0 - 29.9
- 16.5 32.5 - 1:07.9 - 1:11.1 38.1 - 40.1
16.0 33.0 48.8 - 1:27.0 - 1:31.8 47.8 - 50.1
49.5 2:11.0 - 2:18.2 57.7 - 59.2
1:17.3 - 1:19.3

18.9 - 19.4
8.2 - 8.3 16.4 44.0 - 45.9 29.2 - 30.1
- 16.6 32.7 - 1:08.5 - 1.11.7 38.3 - 40.3
16.1 33.2 49.4 - 1:27.6 - 1:32.3 48.0 - 50.3
50.2 2:11.7 - 2:18.6 58.0 - 59.5
1:17.7 - 1:21.3

23
 19.0 - 19.5
8.2 - 8.4 16.5 44.2 - 46.1 29.4 - 30.5
- 16.7 32.9 - 1:09.1 - 1:12.0 38.5 - 40.5
16.2 33.4 49.7 - 1:28.2 - 1:33.0 48.2 - 50.5
50.5 2:12.4 - 2:19.2 58.2 - 59.7
1:18.1 - 1:21.7

19.1 - 19.6
8.3 - 8.4 44.5 - 46.4 29.6 - 30.5
16.6 - 16.8 1:09.7 - 1:12.8 38.7 - 39.7
16.3 33.1 - 33.6 1:28.8 - 1:33.7 48.6 - 49.9
50.0 - 50.8 2:13.1 - 2:19.9 58.6 - 1:00.1
1:18.5 - 1:20.7

19.2 - 19.7
8.3 - 8.5 16.7 44.7 - 46.7 29.8 - 30.7
- 16.9 33.3 - 1:10.3 - 1:13.1 38.9 - 39.9
16.4 33.8 50.3 - 1:29.4 - 1:34.4 48.9 - 50.1
51.1 2:13.8 - 2:20.6 58.9 - 1:00.4
1:18.9 - 1:21.1

19.3 - 19.8
8.4 - 8.5 16.8 44.9 - 47.0 30.0 - 30.9
- 17.0 33.5 - 1:10.9 - 1:13.9 39.1 - 40.1
16.5 34.0 50.6 - 1:30.0 - 1:35.1 49.1 - 50.4
51.4 2:14.5 - 2:21.3 59.2 - 1:00.7
1:19.3 - 1:21.5

Pure Under Continuous

Timed 100 Speed
Repeats Over Distance
Distance
Long Run
Intervals

100@22-25 sec.
Distance of Distance of
Distance of Run Non-stop runs 200@45-50 sec.
Run Run
200 300 400 from 3/4 to 3 300@66-75 sec.
50 100 200 100,150,200,
600 miles W/4min jog
300 250,300, 400
between each

19.4 - 19.9
8.4 - 8.6 16.9 45.1 - 47.3 30.2 - 31.1
- 17.1 33.7 - 1:11.5 - 1:14.6 39.3 - 40.3
16.6 34.2 50.9 - 1:30.6 - 1:35.8 49.3 - 50.7
51.7 2:15.2 - 2:22.0 59.5 - 1:01.0
1:19.7 - 1:21.9

19.5 - 20.0
8.5 - 8.6 17.0 45.3 - 47.7 30.4 - 31.3
- 17.2 33.9 - 1:12.1 - 1:15.2 39.5 - 40.5
16.7 34.4 51.2 - 1:31.2 - 1:36.5 49.5 - 51.0
52.0 2:15.9 - 2:22.7 59.8 - 1:01.3
1:20.1 - 1:22.3

24
 19.6 - 20.1
8.5 - 8.7 17.1 45.5 - 47.9 30.6 - 31.5
- 17.3 34.1 - 1:12.7 - 1:15.8 39.7 - 40.7
16.8 34.6 51.5 - 1:31.8 - 1:37.1 49.7 - 51.3
52.3 2:16.6 - 2:23.4 1:00.1 - 1:01.6
1:20.5 - 1:22.9

19.7 - 20.2
8.6 - 8.7 46.3 - 48.7 31.2 - 32.8
17.2 - 17.4 1:06.9 - 1:10.6 39.9 - 40.9
16.9 34.3 - 34.8 1:29.1 - 1:34.4 50.1 - 51.5
51.5 - 52.2 2:17.3 - 2:23.7 1:00.1 - 1:01.6
1:20.8 - 1:23.0
19.8 - 20.3
31.4 - 33.0
8.6 - 8.8 46.6 - 49.0
40.1 - 41.1
17.3 - 17.5 1:07.2 - 1:10.9
17.0 34.5 - 35.0 1:29.5 - 1:34.8
50.4 - 51.7
1:00.4 - 1:01.9
51.8 - 52.5 2:18.0 - 2:24.4
1:21.2 - 1:23.4

19.9 - 20.4
8.7 - 8.8 46.9 - 49.3 31.6 - 32.2
17.4 - 17.6 1:07.5 - 1:11.2 40.3 - 41.3
17.1 34.7 - 35.2 1:29.9 - 1:35.2 50.7 - 52.0
52.1 - 52.8 2:18.7 - 2:25.1 1:00.7 - 1:02.2
1:21.6 - 1:23.8

Pure Under Continuous

Timed 100 Speed
Repeats Over Distance
Distance
Long Run
Intervals

100@22-25 sec.
Distance of Distance of
Distance of Run Non-stop runs 200@45-50 sec.
Run Run
200 300 400 from 3/4 to 3 300@66-75 sec.
50 100 200 100,150,200,
600 miles W/4min jog
300 250,300, 400
between each
20.0 - 20.5
8.7 - 8.9 47.2 - 49.6 31.8 - 32.4
17.2 17.5 - 17.7
34.9 - 35.4
1:07.8 - 1:11.5
1:30.3 - 1:35.6
40.5 - 41.5
51.0 - 52.3
52.4 - 53.1 2:19.4 - 2:25.8 1:01.0 - 1:02.5
1:22.0 - 1:24.2

25
 20.1 - 20.6
8.8 - 8.9 47.5 - 49.9 32.0 - 33.6
17.3 17.6 - 17.8
35.1 - 35.6
1:08.1 - 1:11.8
1:30.7 - 1:36.0
40.7 - 41.7
51.3 - 52.6
52.7 - 53.4 2:20.1 - 2:26.5 1:01.3 - 1:02.8
1:22.4 - 1:24.6

20.2 - 20.7
8.8 - 9.0 47.8 - 50.2 32.2 - 33.8
17.4 17.7 - 17.9
35.3 - 35.8
1:08.4 - 1:12.1
1:31.1 - 1:36.4
40.9 - 41.9
51.6 - 52.9
53.0 - 53.7 2:20.8 - 2:27.2 1:01.6 - 1:03.1
1:22.8 - 1:25.0

20.3 - 20.8
8.9 - 9.0 17.8 48.1 - 50.5 32.4 - 34.0
17.5 - 18.0 35.5 - 1:08.7 - 1:12.4
36.0 53.3 - 1:31.5 - 1:36.8
41.1 - 42.1
51.9 - 53.2
54.0 2:21.5 - 2:27.9 1:01.9 - 1:03.4
1:23.2 -1:25.4

20.4 - 20.9
8.9 - 9.1 48.4 - 50.8 32.6 - 34.2
17.6 18.0 - 18.2
35.7 - 36.2
1:09.0 - 1:12.7
1:31.9 - 1:37.2
41.3 - 42.3
52.2 - 53.5
53.9 - 54.6 2:22.2 - 2:28.6 1:02.2 - 1:03.7
1:23.6 - 1:25.8

20.5 - 21.0
9.0 - 9.1 48.7 - 51.1 32.8 - 34.4
17.7 17.9 - 18.1
35.9 - 36.4
1:09.3 1:13.0
1:32.3 - 1:37.6
41.5 - 42.5
52.5 - 53.8
53.9 - 54.6 2:229 2:29.3 1:02.5 - 1:04.0
1:24.0 - 1:26.2

Timed Pure Over Under Continuous

100 Speed Repeats Distance Distance Long Run Intervals
(RT) (OD) (UD) (LR) (CI)
100@22-25
Distance Distance of Non-stop sec. 200@45-
Distance of
of Run Run runs from 50 sec.
Run 200 300
50 100 100,150,200, 3/4 to 3+ 300@66-75
400 600
200 300 250,300, 400 miles sec. W/4min jog
between each
20.6 - 21.1
49.0 - 51.4
33.0 - 34.6
9.0 - 9.2 1:09.6 -
41.7 - 42.7
18.1 - 18.3 1:13.3 1:32.7
17.8 36.1 - 36.6 - 1:38.0
52.8 - 54.8
1:02.8 -
54.2 - 55.2 2:23.6 -
1:04.3 1:24.4
2:30.0
- 1:26.6

26
 20.7 - 21.2
49.3 - 51.7
33.2 - 34.8
9.1 - 9.2 1:09.9 -
41.9 - 42.9
18.2 - 18.4 1:13.6 1:33.1
17.9 36.3 - 36.8 - 1:38.4
53.1 - 54.4
1:03.1 -
54.5 - 55.2 2:24.3 -
1:04.6 1:24.8
2:30.7
- 1:27.0
20.8 - 21.3
49.6 - 52.0
33.4 - 35.0
9.1 - 9.3 1:10.2 -
42.1 - 43.1
18.3 - 18.5 1:13.9 1:33.5
18.0 36.5 - 37.0 - 1:38.8
53.4 - 54.7
1:03.4 -
54.8 - 55.5 2:25.0 -
1:04.9 1:25.2
2:31.4
- 1:27.4
20.9 - 21.4
49.9 - 52.3
33.6 - 35.2
9.2 - 9.3 1:10.5 -
42.3 - 43.3
18.4 - 18.6 1:14.2 1:33.9
18.1 36.7 - 37.2 - 1:39.2
53.7 - 55.0
1:03.7 -
55.1 - 55.8 2:25.7 -
1:05.2 1:25.6
2:32.1
- 1:27.8
21.0 - 21.5
50.2 -52.6
33.8 - 35.4
9.2 - 9.4 1:10.8 -
42.5 - 43.5
18.5 - 18.7 1:14.5 1:34.3
18.2 36.9 - 37.4 - 1:39.6
54.0 - 55.3
1:04.0 -
55.4 - 56.1 2:26.4 -
1:05.5 1:26.0
2:32.8
- 1:28.2
21.1 - 21.6
50.5 - 52.9
34.0 - 35.6
9.3 - 9.4 1:11.1 -
42.7 - 43.7
18.6 - 18.8 1:14.8 1:34.7
18.3 37.1 - 37.6 - 1:40.0
54.3 - 55.6
1:04.3 -
55.7 - 56.4 2:27.1 -
1:05.8 1:26.4
2:33.5
- 1:28.6

Timed Pure
Over Under Continuous
100 Speed
Repeats Distance Distance Long Run Intervals
(RT) (OD) (UD) (LR) (CI)
21.2 - 21.7
50.8 - 53.2
34.2 - 35.8
9.3 - 9.5 1:11.4 -
42.9 - 43.9
18.7 - 18.9 1:15.1 1:35.1
18.4 37.3 - 37.8 - 1:40.4
54.6 - 55.9
1:04.6 -
56.0 - 56.7 2:27.8 -
1:06.1 1:26.8
2:34.2
- 1:29.0

27
 21.3 - 21.8
51.1 - 53.5 34.4 - 36.0
9.4 - 9.5 1:11.7 - 43.1 - 44.1
18.8 - 19.0 1:15.4 1:35.5 54.9 - 56.2
18.5 37.5 - 38.0 - 1:40.8 1:04.9 -
56.3 - 57.0 2:28.5 - 1:06.4
2:34.9 1:27.2 -
1:29.4
21.4 - 21.9
51.4 - 53.8 34.6 - 36.2
9.4 - 9.6
1:12.0 - 43.3 - 44.3
18.9 - 19.1
18.6 37.7 - 38.2
1:15.7 1:35.9 55.2 - 56.5
- 1:41.2 1:05.2 -
56.6 - 57.3
2:29.2 2:35.6 1:06.5 1:27.6
- 1:29.8
21.5 - 22.0
51.7 - 54.1
34.8 - 36.4
9.5 - 9.6 1:12.3 -
43.5 - 44.5
19.0 - 19.2 1:16.0 1:36.3
18.7 37.9 - 38.4 - 1:41.6
55.5 - 56.8
1:05.5 -
56.9 - 57.6 2:29.9 -
1:07.0 1:28.0
2:36.3
- 1:30.2
21.6 - 22.1
52.0 - 54.4
35.0 - 36.6
9.5 - 9.7 1:12.6 -
43.7 - 44.7
19.1 - 19.3 1:16.3 1:36.7
18.8 38.1 - 38.6 - 1:42.0
55.8 - 57.1
1:05.8 -
57.2 - 57.9 2:30.6 -
1:07.3 1:28.4
2:37.0
- 1:30.6
21.7 - 22.2
52.3 - 54.7
35.2 - 36.8
9.6 - 9.7 1:12.9 -
43.9 - 44.9
19.3 - 19.5 1:16.6 1:37.1
18.9 38.5 - 38.8 - 1:42.4
56.1 - 57.4
1:06.1 -
57.5 - 58.2 2:31.3 -
1:07.6 1:28.8
2:37.7
- 1:31.0
21.8 - 22.3
52.6 - 55.0 35.4 - 37.0
9.6 - 9.8
1:13.2 -1:16.9 44.1 - 45.1
19.5 - 19.7
19.0 38.9 - 39.4
1:37.5 - 56.4 - 57.7
1:42.7 2:32.0 1:06.4 -
57.8 - 58.5
- 2:38.4 1:07.9 1:29.2
- 1:31.4

LACTIC ACID VOLUMES

I. Pure Speed (PS) 25m - 75m Maximum Volume: 400m - 500m

Recovery: standing stretching 100-bpm heart rate
In the first three weeks of training, do this workout once every seven days. From the fourth week
onward, do this workout twice weekly with a low and high volume.
All runs are with a 30m "flying" start. This workout can take the form of starts from the blocks,
practice finishes or relay exchanges.

II. Repeats (RT) 100m-200m Maximum Volume: 800m - 1000m

Recovery: standing stretching 100-bpm heart rate
28
 Take the all out 100m times and then add 0.3 - 0.5 seconds for 100m repeats.
Take the all out 100m time and multiply time two and then add 0.5 - 1.0 seconds
Sample workouts might include the following:
2 x 100, 3 x 100, 4 x 100, 1 x 200 + 3 x 100, 2 x 200 + 3 x 100, etc. until the proper volumes are
reached.

III. Over Distance Intervals (ODI) 200m-600m Maximum Volume: 2400m

Recovery: Standing-walk or stretch 120-bpm heart rate
Short Sprinters should work toward running 300m runs and Long Sprinters should work toward
600m runs. Shorter distances may be used for weaker sprinters in each group.

IV. Under Distance Intervals (UDI) 150m-300m Maximum Volume: 900m - 1800m
Recovery: standing stretching 120-bpm heart rate
Short Sprinters should work toward running 150m runs and Long Sprinters should work toward
300m run. Shorter distances may be used for weaker sprinters in each group.

V. Race Shocking (RS) this is an effort to push through training sticking points during MEETS.
e.g., over fast 300m going on to 400m, 150m going on to 200m, etc.

VI. Sprint Fartlek (SF) This is a combination workout done in one day using all components of
Training.

400m and Under Runners - All Field Events

Strength Workout

4 Day

Monday Tuesday
(Light Lower Body) (Heavy Upper Body)
Front Squats 3 x 10 ^ Bench Press 3 x 10 ^
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 Toe Raises 3 x 20 ^ Upright Rowing 3 x 10 ^
Step Ups 3 x 10 ^ Behind Neck Press 3 x 10 ^
Abdominal 5 sets Dips 3 x 10 ^
Curls 3 x 10 ^
Clean & Press 3 x 10 ^
Bent Over Row 3 x 10 ^

Thursday Friday
(Light Upper Body) (Heavy Lower Body)
Close Grip Bench 2 x 15 ^ Squats 3 x 10 ^
URR 2 x 15 ^ Hang Cleans 3 x 5 ^
Behind Neck Press 2 x 15 ^ Toe Raises 3 x 15 ^
Dips 2 x 15 ^ Leg Extensions 3 x 10 ^
Pull Ups 2 x 15 ^ Leg Curls 3 x 10 ^
Curls 2 x 15 ^ Abdominal 5 sets

Note:
URR - Upright Rowing
^ = Raise weight each set

Distance Runners
Strength Workout
4 Days
Monday and Friday Tuesday and Thursday
Leg Extensions 1 x 15 Overhead Press 3 x 10
Leg Curls 2 x 12 Dips 3 x Max
Step Ups 3 x 10 Pull Ups 3 x Max
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 Hyperextensions 3x8 Curls 3 x 10
Dead Lifts 1 x 10 Sit Ups 3 x 30
Sit Ups 3 x 30 Push Ups 3 x Max
Squats 3 x 10

3 Days
Monday Wednesday Friday
(Heavy Upper) (Heavy Lower) (Light Combined)
Bench 3 x 10 ^ Squats 3 x 10 ^ Bench 2 x 15 >
URR 3 x 10 ^ Dead Lift 3 x 10 ^ Squats 2 x 15 >
BNP 3 x 10 ^ Toe Raises 3 x 30 > URR 2 x 15 >
Curls 3 x 10 ^ Leg Extensions 3 x 10 ^ BNP 2 x 15 >
Dips 3 x Max Reps Leg Curls 3 x 10 ^ Toe Raises 2 x 15 >
Pull Ups 3 x Max Reps Abs 5 Sets Leg Extensions 2 x 15 >
Leg Curls 2 x 15 >
Curls 2 x 15 >

Note:
URR - Upright Row
BNP - Behind Neck Press
^ - Raise Weight Each Set
> - Stay the Same Each Set
MOTIVATIONAL STRENGTH TRAINING

Goal Setting:
A. Get the athlete to FOCUS only on the things they can control.
B. Get the athlete to CONCENTRATE on doing their BEST!
C. Divide long-term goals into several short-term goals.

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GOALS:
Goal #1: Bring athletes to a point where they can do things they once believed
IMPOSSIBLE!
Goal #2: Get the athletes physically tough, so that they can develop mental
toughness, in order to endure pain that is not life threatening.

Goal #3: Get athletes to work through situations they do not like. They must never
quit!
Goal #4: Get athletes on a level that will enable them to defeat their opponents from
a mental and physical standpoint.

Goal #5: Get the athletes to seek out quality role models that exemplify high moral
standards as exampled by the way they live their lives.

MOTIVATION: Applies to the total program, ultimately direct each athlete to become
self motivated in order that they learn to train on their own.

SLOGANS: Are excellent motivators, especially if they are meaningful, original and
specific.
Examples:
1. Hard work, given time, beats talent or takes it to a higher level.
2. When the going gets tough, the tough get going.
3. When it is TOO hard for others, it's just right for US!

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