Speed Workouts For Track and Field

Using Race Pace Simulation To Develop Speed

Speed workouts for track and field will include several factors for the coach and athlete. Everyone is looking for the magic workout or the one key to success in the top programs. Instead of outlining an entire program, Digital Track and Field has provided samples of the training system used by Coach Joey Woody from the University of Iowa. Coaches can experiment and plug in similar workouts based on the needs of individual athletes.

Types of Speed Workouts For Track and Field (100-200 meters)

Race pace simulation (Short speed) 6-10 reps (30-60 meters) @ 95%+ 100 meter pace 2 point start 3 point start blocks Race pace simulation (Short speed-endurance) 3 sets (250 meters) 2-3 minute rest between reps @ 97% 100 meter pace 6-8 minute rest between sets 3-4 reps (90-150 meters) 5-8 minute rest between reps @ 85-90% 200 meter pace Race pace simulation long (special endurance) 2-3 reps (150-300 meters) 80-95% of 200 meter pace 2-3 minute rest between reps 2-3 reps (2100 meters) @ 95+% of 200 meter pace 2-3 minute rest between reps/ 5- 8 minutes rest between sets Race pace simulation long (Special endurance II/Anaerobic Tempo Endurance) 3-4 sets x (3100 meters or 200 meters + 100 meters) @ 95% 200

meter pace 2-3 minute rest between reps/ 5- 8 minutes rest between sets 3-4 x 200-250 meters @ 90-95% 200 meter pace 3-4 minute rest between reps and 5-8 minute rest between sets

Types of Speed Workouts For Track and Field (400 meters)

Race pace simulation (Short speed- special endurance I and II) 2 sets (2200 meters) at 95-97% 400 meter pace 1-1:30 minute rest between reps 8-10 minutes between sets 2 sets (4100 meter) at 95-95% 400 meter pace 30- 60 second rest between reps 5-8 minute rest between sets In-season or Pre-season Intervals (Training intervals- long special endurance II) 2450 meters at 85% 400 meter race pace 10-20 minute rest between reps/sets 2500 meters at 85% 400 meter pace 10-20 minute rest between reps/sets 500-400-300 meters 85% 400 meter pace 10-20 minute rest between reps/sets In-season or Pre-season Intervals (Training intervals- medium special endurance I) 3300 meters at 90-97% 400 meter race pace 8-20 minute rest between reps/sets 2250 meters 90-97% 400 meter pace 8-20 minute rest between reps/sets

Race Simulation Considerations

Race pace simulation factors

Multiple repetitions under distance Short rest intervals Long rest set intervals Race pace stimulation for short distances Multiple repetitions under distance at 90-100+% Vmax 100-200 meter runners (60- 150 meter training distance) 400 meter runners (100-300 meter training distance) Short rest intervals (2-3 minutes) Long set intervals (7-8 minute set intervals) Race pace stimulation for medium distances Multiple repetitions slightly under distance at 90-95% Vmax 100-200 meter runners (300-350 meter training distance) 400 meter runners (80-170 meter training distance) Short rest intervals (2-3 minutes) Long set intervals (5-8 minute set intervals) Race pace stimulation for long distances Multiple repetitions over distance 100-200 meter runners at 90-95% Vmax 400 meter runners at 85-95% Vmax Short rest intervals (2-10 minutes) Long set intervals (8-20 minutes set intervals) *General Rule For Race Pace Simulation the longer the training distance, the longer the recovery needed There are several types of speed workouts for track and field sprinters from the 100 meter to 400 meter races. Training at race pace simulation are generally more intense than building endurance. Track and field workouts with race pace simulation should be followed by a less intense training day