Spring Track Workouts for Sprinters, Jumpers, & Hurdlers: Week 1 of 13

Posted by Latif Thomas


I’ve already posted how I set up my annual plan for the track season. But I thought I’d share a Week 1 microcycle. This is my plan for the first week of practice. Will it go this way? Not likely. But since I know the physiological effect I’m looking to elicit for each session, I can easily come up with a Plan B or Plan C if (when) something doesn’t go  right. Keep in mind our first meet is exactly 14 days into the season, not that this fact in any way affects my planning.

I anticipate the weather may not cooperate so I may not be able to stay outside all week. I anticipate some kids claiming they are ‘injured’ because the warm up half cripples  them because they don’t  do any athletic development in their other sports. They just  play their other sports.

Either way, historically I have been solely responsible for planning training for the sprints (100, 200, 400, 4×100, 4×4), hurdles (100LH, 110LH, 400LH, 400IH) and jumps (HJ, LJ, TJ), as well as all strength and power development.)

 (Yes I consider the boys 110 high hurdles to be a different event than the girls 100 low hurdles.)

Monday 3/16

Theme: Acceleration

Stationary Dynamic Warmup
+skipping progressions

Arm action

Acceleration Development
wall drill (x1, x3, x7 seconds)

(up to) 5 step accelerations (total = 10-20 reps)
-cue= push the hips
-cue=step over the ankle, over the ankle, low calf, low calf, high calf, knee

Teach Standing Long Jump (SLJ) progression

Weight Room (Invite Only)

-Begin Clean Progression
-Teach Front Squat

Tuesday 3/17
Theme: Intensive tempo

Extended WarmUp

3-4 x 4 x 100m R=90″/5′
-Boys: 13-15.5″
-Girls:  16-18″


Bodyweight Circuit: 40″ on, 20″ off.
-Jumping Jacks during recovery for non-1st year athletes


Wednesday 3/18
Theme: GS/Recovery/Tech

Sprints: Scramble circuit
Jumps: Teach: Rollover start + Run, Run, Jump
Hurdles: Teach: Mobility drills, Over drills


Thursday 3/19
Theme: Acceleration

Stationary Dynamic Warmup
+skipping progressions

Arm action

Acceleration Development
Wall drill (x1, x3, x7 seconds)

3x5x10m R=jog back/2-3′
-rollover, touch and go
-skate start
-hop/hop start
-pushup (up)
-Jumps  Rollover

Teach Standing Long Jump (SLJ) progression

My weight room is a privilege - invite only!

My weight room is a privilege – invite only!

Weight Room (Invite Only)
-Continue Clean Progression
-Teach Front Squat

Friday 3/20
Theme: Recovery

General Warmup

5-10 x 100m @ ~70-75% (sprinter jog turns, run straights)

10′ Static Stretch

Saturday 3/21
Theme: Event specific workouts

-Invite Only, staggered practices.
-No more than 7 athletes per event group, per gender (lots of opportunities in hurdles and jumps…)

Event Specific Warmup (in groups)

Sprints: 5-6×200 R=5′ Boys: 26-28″, Girls: 31-33″
Hurdles: Approaches over 1, sprint through H2
– Finish with circuit: Dynamic
Jumps: All- Measure Approaches + RRJ progression
-HJ: Slalom Runs, Circle Runs
-LJ: Accelerations from Rollover Start

Strength (All)

Multijump Circuit: Venus

Sunday 3/22


To cover some of your questions, 95% of the skills, drills and progressions I use  here and throughout my annual  plan come from the following sources. Therefore I recommend referring to your copy of the appropriate program for answers to ‘How do you do that drill?’ and ‘What about that warm up?’ related questions. (All other questions can be posted below):

1. What I use to train my sprinters: Complete Speed Training 2

2. What I use to train my hurdlers: Tony Veney’s ‘Advanced Sprint Hurdles Development.

3. What I use to train my long jumpers: Boo Schexnayder/Todd Lane’s ‘The Long Jump – Technique & Teaching’

4. What I use to teach Olympic Lift progressions and other weight room activities: Boo Schexnayder’s ‘Weight Training for Speed, Power & Sports Performance’

5. What I use for many of my pre-made circuits, so I don’t have to do extra work: Boo Schexnayder’s ‘Exercises for Sports Performance Training’

(Though I recommend Boo Schexnayder’s Complete Technique & Teaching for the Jumps Program instead of getting individual DVDs piecemeal.)

That’s a plan I’ve used for Week 1 of the spring track season. Feel free to to ask questions or make suggestions!


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Latif Thomas owns and operates Complete Track and Field and serves as the Co-Director of the Complete Track and Field Clinic, the largest track and field clinic in the United States. A popular speaker and presenter at some of the largest coaching clinics in the country. Over the past 15 years, he has coached more combined League, Division, All State and New England Champions in the sprints, hurdles, and jumps than he had the emotional strength to go back and try to count. Follow @latif_thomas on Twitter

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  • David

    I like your first week. Hopefully you get it all in.
    What is your team size?
    How many kids do you get on the outdoor squad that have never done track?
    How long is your practice?

    Love the staggered practices, especially when you are trying to teach hurdlers.

    Asia – workouts are good but honestly continue to work on the form and proper rhythm. Makes all the difference.

    • I rarely get everything in!
      In spring, group size is between 80-100 kids.
      90% of kids who come to the team have never done track. There isn’t really much youth or ‘before HS’ track in my area so I pretty much have to build all of them from scratch.
      Our practices generally last 2 hours, but on weight room days, especially early in the season, they can run 2.5 hours.

      • David

        Good stuff. You are working with the same group size, time frame and skill level.

        Brother I feel you in the struggle to manage and teach all of these kids; all of these technical things; in all of these technical events; and all in a specific timeline before meet #1.

        • It’s a struggle for sure, my friend. We just have to stay patient and positive!

  • Asia

    I have a new group of girls who pretty much have never ran track before. A few girls actually have “ok” hurdle technique. I would like to know what would be a good training program for the first week for them? I know mainly drilling and technique work is always first but what type of actual track workouts?

    • First and foremost, train them like short sprinters. The sprint hurdles is a still a sprint event and if they’re going to be successful, they must be able to maintain speed for the entire race. If you look at this example, I include what I would do with my hurdlers as well. With inexperienced kids, I’d keep the first hurdle at the regular spacing, but lower it to somewhere between 12″ and 24″. I’d leave the second hurdle at the regular spacing or perhaps bring it in a foot or so, but put the height of the hurdle (or cone or banana hurdle) at 6″-12″ and focus on sprinting all the way through the hurdle or a cue I like instead of ‘sprint through the hurdle’ is ‘sprint away from the previous hurdle’.
      Don’t focus on ‘workouts’. Workout are only as effective as the skills (more specifically the biomotor skills – speed, strength, mobility, coordination, endurance) they were created to address. Workouts are a *byproduct* of training goals. Training goals are not achieved simply by doing ‘workouts’.