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 develop 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 (2×50 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 (2×100 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 (3×100 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 (2×200 meters) at 95-97% 400 meter pace
1-1:30 minute rest between reps
8-10 minutes between sets
–
2 sets (4×100 meter) at 95-95% 400 meter pace
30-60 seconds rest between reps
5-8 minute rest between sets
In-season or Pre-season Intervals
(Training intervals- long special endurance II)
2×450 meters at 85% 400 meter race pace
10-20 minute rest between reps/sets
–
2×500 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)
3×300 meters at 90-97% 400 meter race pace
8-20 minute rest between reps/sets
–
2×250 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.