Sprints

General Principles

The main goal of this module is speed.
The secondary goals of this module are running-specific technique, strength, and conditioning.
Keep distances between 25 and 200 meters. 200 is getting into the realm of speed-endurance, which is fine, but it should not dominate your work. 25 and 50 meters are ideal for pure speed.
Aim to spend no more than 20 minutes at the track.
The focus is speed, not conditioning. Use as few reps, as little volume, and as much rest as necessary to avoid fatiguing and slowing down. The higher your work capacity, the more volume you can do, but increasing your work capacity is not the goal of this training.
As your work capacity increases, you can continue to add volume; if you are very capable and do this enough, your upper limit may become time rather than work. If you like this material and find yourself spending more and more time on it, consider modifying your program to reduce other work and allow a greater track emphasis.
When adding volume, first increase reps, then distance for sprints. Don’t increase distance on bounds and skips; instead, do them faster, with less time spent on the ground.

These are short sprints for max speed. Always go as fast as possible. Always rest and recover fully between each rep.
Wear spikes or low profile flats if you have them.
Start each sprint in a staggered stance (dominant leg forward, leaning over it). Use a 4-point stance if, but only if, you’ve been coached in it.
Record times. Someone timing you is always better than timing yourself.
Yes, you’ll need a marked track. If you don’t have one, try measuring out some distances on the sidewalk outside your gym—a treadmill will not work for these speeds. Exact distances are not critical, but odds are you’ll want to be able to compare your times, and it’s hard to “eyeball” 25 meters. One tip: in many locations, the street distance between 6 telephone poles is almost exactly equal to 200 meters. [Thanks to Bonny Guang for that tip.]
Always warm up with an easy 400–800 meters, and optionally, dynamic stretching and technique drills.

Start easy. If you’re new to sprinting, it is imperative that you ease into this training, or it will tear you up, particularly in combination with the other material. Consider starting with one short sprint and gradually adding distance or reps each week. Depending on your work capacity and time limitations, you may never end up doing more than a few sprints per workout, and that’s fine.
A good choice of skill training today would be the 3×100m and sprint drills (you’ll see it in the skill list). If not, try to at least do one drill as a warmup.
You’ll be pretty well warmed up after this for lifting; you’ll probably be able to jump right in.
Work into these carefully and gradually if you don’t have sprinting experience. Your form needs work. Films would be good.
POSE running is a decent basis for your sprinting form, but not exactly the same. The main difference is that when you sprint, you’ll be driving with your legs as hard as possible, rather than merely “picking them up.”
For form, see here for video and here for description.
For double-leg bounds, see this description and this video. For single-leg skips and bounds, see this video. (Sources: W&M and Brian D.)

Day 1

Day 2