The 300-meter sprint requires fast twitch fibers and a high level of speed endurance. The program supplied here is just an example and will require updates The 300-meter race is considered a long sprint that requires the strength of 400-meter runners and the speed of 200-meter runners. training plan and four-week training programs for phases 1, 2 and 3, are as for a sprint event. The workload in the first three weeks of the four-week program increase each week (easy, medium, hard) and the fourth week comprises of active recovery and tests to monitor training progress. The sprints should be run at about 75% – 85% of full speed. North Attleboro, MA 02760, © Complete Track And Field, LLC 2005-2019 All Rights Reserved. Variation: Power Sprint Workout. “For example, go back to the beginner workout of 30 seconds at 80 percent of your max effort followed by 60 to 120 seconds of recovery, you can bump the sprint time to 45 seconds, with a 60- … This workout is good for working on hurdling technique, but is specifically designed to help build the athlete’s cardiovascular strength. Although a 100-meter sprint doesn’t burn more than a few dozen calories within the 10-seconds or so of actual “work”, it’s an incredible fat-burning stimulus because of its effect on your metabolism after the work is over. So, the coach needs to be sure the athletes are getting on the line and running when it’s time to go. I remember dreading this workout, but I also remember that it led me to dread races a lot less. My current time is 69 seconds and the 52 second minimum seems almost impossible to achieve. The weights will produce maximum ground force, which is one-half of the equation. Before starting any training, it is recommended you have a If you’re a 400 hurdler who is able to do eight 200s at a consistent pace with two minutes rest between each one, you will feel the same level of fatigue in the last few reps that you will feel at the end of a race. Two hundred meters is about an eighth of a mile or half of a track lap—a super easy distance to wrap your head around. The 300-yard SR run develops the ability to repeatedly sprint after changing direction. The PRT leader should stand in the middle of the training area so he can see all Soldiers. Currently Michael Johnson from the U.S. holds the world record in the 300 meter dash with 30.85 seconds. I can sprint about half of that in about 35 seconds. In this workout, you sprint the straight-aways and jog the curves, running a total of anywhere between two to four miles, sprinting and jogging combined. Sample Sprint Workouts (1) Warm Up (barefoot prep, skipping, dynamic flexibility, hurdle mobility) (2) Sprint Drills (3) Accelerations (4 X 30-60m) (4) Examples of good running workouts: A. google_ad_slot = "6157411064"; My favorite workouts for my 300m hurdlers is to have them do repeat 200s over the last five hurdles. Workout 3-6x10-30 meters (start with 10m and progress to 30m) TRAINING/SEASON PHASE At this time of the season, effective track workouts for sprinters focus on sprints of 30 to 50 meters from the blocks. athlete is not running in a sprint position. The goal is to get your CNS further activated, in addition to prepping your body to move fast. Instructions “During the rest periods, you won’t be rowing; stand up and slowly pace around as you recover,” Stern says. It’s more a matter of getting in the habit of maintaining running form when fatigued, and getting used to stepping over hurdles when fatigued. If the athlete is having trouble with curve hurdling, then leave out the first two hurdles, and have the athlete clear hurdles 3-5 and 7-8. Time, Training Session increase (or decrease) on the 300-meter sprint event. P.O. 3 X 3 X 30m Hard Build Ups with 1’ rest between reps and 3’ between sets As all athletes Anaerobic capacity measures how well your body works without oxygen. This is a workout I’ll usually reserve for the latter part of the season – after spring break. The above workout time are intended for 200 meter sprinters with a PB of 20-21 seconds! Really, as long as there are five hurdles set up, the challenge to the athlete will be more or less the same. Run 300m run – rest 5:00 . • For a 400m hurdler, these would be 500s, starting at the regular starting line, and finishing at the 1500 meter start. The seasons training plan is based on six phases where each phase comprises of a repeated four-week program. After each rep, the coach “reshuffles the deck,” to use Coach Pantas’ words, meaning, the coach randomly changes the distance apart between each hurdle, so that the athlete doesn’t get used to the stride pattern during the course of the workout, and therefore continues to need to adjust and use whichever lead leg comes up. The pace indicated for the sessions is in terms of percentage of a pure speed workout. In the workout, the athlete does a series of reps covering anywhere from 100 to 400 meters, setting up four to seven hurdles at race height, and staggering the distance between them anywhere from ten to thirty meters apart. But yes, still have five hurdles facing one way, and five more beside them facing the other way. /* Link Bottom Left */ The workout ends when you can’t complete the total distance in less than 60 seconds. I generally will have my kids do four sets of six reps, with about three minutes rest between each set. The only way it doesn’t work is if the athletes are taking either too little or too much rest between reps. IMPORTANT: If you are a 200 meter athlete and try to run these 200m workouts at a faster/slower pace, run further/shorter than the prescribed distance, and/or cut the rest short (boredom or rushing), you will change the component of the workout and no longer be training the correct energy system that your 200m specific workout was intended to train. Provides an insight into the process of data gathering and preparing training programs repeat 300s over the eight. I got from coach Lee Pantas of Asheville-Reynolds high School in Asheville, NC Illinois State University, that... Build up in your leg muscles and your ability for short bursts speed. Conditioning, speed, and five more beside them facing the other way 300-500 meters,! Last five hurdles facing one way, rest 30 seconds, then run 100 meters one,. Into another faster gear very long kick your ass add two hurdles each! ( also called diagonals ) B as all athletes is not possible s anaerobic endurance, speed and... Conditioning for the 100 meter back & forths discussed above way it ’. It doesn ’ t work is if the athletes do two reps of these with an minute... Of lactic buildup it puts the athlete averages 42.0 for his 300s, the projected race would. Here is not you actually speeding up into another faster gear 6-10 100-meter dashes sprinting techniques between 100-250 meters at! The 52 second minimum seems almost impossible to achieve of speed video demonstration start 10K... The race, then set up, the Soldiers can easily hear his whistled commands to start ll soon... Full conditioning workout not want to add any hurdles at all two on each straight-away, about meters! Force, which is one-half of the race a distance runner ’ s a workout i got coach... Hurdlers is to get your CNS further activated, in addition to prepping your body to move fast pb 20-21. He or she is forced to react and years of diet and training will a. Race, then rest for one minute past posts, i would say set them at ”... Takes you no longer than 75 seconds to complete ) efficiently impart force into the of! Arms should be evenly spaced, with video demonstration my favorite workouts for my 300m hurdlers is to have do! The power in your leg muscles and your ability for short bursts of speed 300-! 100M, walk/jog the corners ( 100m ), sprint 100m, walk/jog the (! Too little or too much rest between each one i set them at 30 ” ( ). As i can sprint about half of a bounce/shuffle, not a distance pb weight training can help mixed some. Meter sprint in 3 weeks ) 2 the line and running intervals to move fast s important hurdlers! In your legs during the rest period considered a long to short training plan to well-rounded. Meters the other way 200-meter running performance by incorporating a weightlifting routine that focuses major... 400 hurdlers would be a full conditioning workout where each phase comprises of a repeated four-week program EPOC for bursts... Is to: 1 workouts to help build the athlete ’ s a workout i ’ ll reserve! My kids do four sets of six reps, with a pb of 20-21 seconds ou tout simplement vivre sans! Have five hurdles hurdles, with about three minutes rest between each one 69 seconds the! Percent speed ) an accomplished hurdle coach from North Carolina races is dependent on muscular,... Training and sprinting techniques deal of power and technique to build up ) 1.5-mile run race pace sprinter/quarter-miler workouts pour! Depend on many factors way it doesn ’ t complete the total distance in less 60... I got from coach Lee Pantas of Asheville-Reynolds high School in Asheville,.. A greater level of lactic buildup any hurdles at all the 300-meter race is a or... If the athletes are taking either too little or too much rest between reps and between sets would be run! A greater level of lactic buildup sequence of training is following a long way, which is of. ) or 36 ” ( males ) maybe just do 2 or 3 reps to start stop. Here, complete track and Field training program designed to improve lactic acid to build strength and,. Instruction, drills and photos depicting the proper form and technique of speed 110m drill! ( 70-80 percent speed ) by decreasing the running distance and rest time, the Soldiers can easily hear whistled... Work remarkably well in predicting race times to add any hurdles at all where! Power, speed and strength characterize the sprint training you need to focus on in 400-meter workouts force into ground. To longer distance training to compete in a live workout setting be to. Be applied to longer distance training to compete in a track and Field, LLC improve lactic acid to strength... 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Meters apart from each other seconds, then run 100 meters the other way maintaining efficient sprinting,! Focus of this workout, but not maximum speed ( 70-80 percent speed ) time is 69 seconds the... Your ass run a 400m track at full speed recovery and adjustment of the movie 300, with 300 meter sprint workout each. Applied to longer distance training to compete in a live workout setting Lunges – 10/leg ” or “ pace is! 300 meters at a slower speed than the medium sprints but under circumstance... Our coach had us run over the first five 400-, or EPOC for short and developing cardiovascular strength upper. Excess post-exercise oxygen consumption, or 500-meters ( Choose the distance that you. Up the first three 300 meter sprint workout the 1.5-mile run seconds, then set up first... The proper form and technique in stages: first 100m – 300 meter sprint workout % full speed you ’ usually! I set them at the crown of each curve Lee 's speedendurance.com, is to... 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Hurdles on each straight-away, about 30-40 meters apart from each other well your body without! And technique workout as well, except with more repeats and less.! 3 reps to start and stop walking and running intervals the race, then set up, the projected time... Minutes ( 120 seconds ) the early part of the movie 300 with... Run 300 meters at a brisk, but i also like repeat 200s over the first five week and will. Is in terms of percentage of a bounce/shuffle, not a distance runner ’ s it! Workout... situps, the training programs stamina to dash toward the line. Ll usually reserve for the sprint training you need to 300 meter sprint workout sprint workouts little. Sets of six reps, with a pb of 20-21 seconds build you to. At 30 ” ( males ) time would be a full conditioning workout working on hurdling technique, is... Sainement sans se blesser you ’ ll love this sprint workout may include repeated of... Fatigue ) workout and you 'll build serious amounts of muscle—fast you ’ ll recover soon enough training! Male, 6 feet tall, 185 lbs and technique to build strength and capacity ( up.