Please Scroll Down to See Forums Below I'm looking for some advice improving my time on the 300m sprint. I'm tested on it at my job (law enforcement) and would like to improve my time. My current best is 50secs, and I've really never trained to sprint before. I'd like to get it to 40-45secs, but I have no idea what type of workouts to do. If anyone has any suggestions on what to to I'd appreciate it. Also, if anyone knows any coaches in the Houston, TX area I could hook up with that would be great also. I've searched on the internet for coaches but I don't have much luck coming up with anything but links to college coaches, and I'm pretty sure they are busy! Thanks for any help you have!
Need sprint workouts - HELP!
- Thread starter rponeil
- Start date
Synpax
Well-known member
Approach your target pace from two directions.
Direction 1: Shorter distances at faster/as fast speeds
Direction 2: Longer distances at slower speeds
Go with three workouts a week. One made of direction 1 (100s/200s at faster speeds), one made of direction 2 (800s at slower speed), and the third focusing on the target distance at less than target speed.
I would also suggest a fourth workout that is a relaxed, longer run (4-5 miles). This will build aerobic capacity and also enable you to hit that 300 faster.
Direction 1: Shorter distances at faster/as fast speeds
Direction 2: Longer distances at slower speeds
Go with three workouts a week. One made of direction 1 (100s/200s at faster speeds), one made of direction 2 (800s at slower speed), and the third focusing on the target distance at less than target speed.
I would also suggest a fourth workout that is a relaxed, longer run (4-5 miles). This will build aerobic capacity and also enable you to hit that 300 faster.
GodOfThunder
New member
If I were you, I would try to improve my running form. Improving your form will definitley make you faster. Try:
-lengthening your stride a little bit
-make sure you are really pumping your arms and that your elbows come up about 80 degrees from your body
For your actual training regimine I would do some agility drills in the beginning to warm up and strengthen the muscles that you will need in your 300m. Something like this:
Lunge walk 3 sets @ 20 meters each
Skipping 3 sets @ 20 meters each(Not little girly skipping, but vertical power skipping)
Long Strides 3 sets @ 20 meters each
Starts 4 sets @ 10 meters each (The first 10 yards of your run is one of the easiest places to shave time off. Practice coming of the line powerfully)
Now take a minute or two to get a drink of water (not too much) and stretch your quads and calves. Now its time for the work out.
Your first run should be about half speed, teh full distance of the run.
Your next run, run 3/4 speed.
After these two warm-up runs, Run 4 full speed 300 yard dashes.
You should be taking at least a minute between each of those.
I hope this helps. Good luck man. Take it easy on us tokers, officer.
-lengthening your stride a little bit
-make sure you are really pumping your arms and that your elbows come up about 80 degrees from your body
For your actual training regimine I would do some agility drills in the beginning to warm up and strengthen the muscles that you will need in your 300m. Something like this:
Lunge walk 3 sets @ 20 meters each
Skipping 3 sets @ 20 meters each(Not little girly skipping, but vertical power skipping)
Long Strides 3 sets @ 20 meters each
Starts 4 sets @ 10 meters each (The first 10 yards of your run is one of the easiest places to shave time off. Practice coming of the line powerfully)
Now take a minute or two to get a drink of water (not too much) and stretch your quads and calves. Now its time for the work out.
Your first run should be about half speed, teh full distance of the run.
Your next run, run 3/4 speed.
After these two warm-up runs, Run 4 full speed 300 yard dashes.
You should be taking at least a minute between each of those.
I hope this helps. Good luck man. Take it easy on us tokers, officer.
