7 Tips for Sprint Training for 100m-800m
1. Tempo runs to build muscular endurance. If you are running 100m or 200m, try 100mx8 or 200mx8 intervals (alternating between 80-100% effort and 60% effort). If you are training for 400m or 800m, try tempo runs of 400mx8 or 800mx8 (alternating between 80-100% effort and 60% effort).
2. Make strength training specific to your running. Include lots of exercises for; hamstrings, quadriceps, calves, hip flexors, core, and shoulders. For weight training for hamstrings, the Power Wheel is great for explosive leg curls. Also work the hamstrings and quadriceps with power and Olympics lifts including; deadlifts, clean and press, squats, and snatches. For the calves, I recommend one and two legged skipping drills for speed. I like the knee lift/hip flexor machine to develop strong leg lifts. The core should be developed with hanging leg raises, crunches, hyper-extensions, glute-ham raises.
3. Running with resistance. The following training aids will increase your speed and your explosion out of the starting blocks. Try using a weighted sled, weighted vest, and running parachute.
4. Plyometric training. This type of power training will definitely benefit you if your race is between 100m and 400m. However, only do plyometric traininng for short bouts 2-3 times per week. The exercises include; lunge jumps, box jumps, box drop-offs, and weighted box jumps. Each set should be no longer than a minute. You want to simulate maximal effort of sprinting for up to one minute. You are primarily training anaerobically using the short lived creatine/ATP system.
5. Flexibility - stride length x stride frequently = speed. Therefore, focus on stretching hamstrings, quadriceps, hip flexors, glutes, calves, and anterior tibialis. Also, make sure you don't forget to stretch your chest and shoulders to have a loose, fluid upper body movement.
6. Relaxation and breathing techniques. Make sure you are breathing with your abdomen and not from your chest. You will get more oxygen and your core will be braced and stable. Do not waste energy and become inefficient by having tension in your trapezius and facial muscles.
