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I am turning 40 is a couple weeks and am strongly considering getting back into track this winter. I am wondering what a typical training week for sprinters (200m & under) looks like for other people. I'm not looking for anything really specific, just general things along with how you fit in lifting days as well. Thanks for the help.

Scott

I think my training week is pretty good, set up by a well respected coach. Of course, it differs by season a little, but here is what I'm doing now - in general.

Monday - starts/acceleration, plyos, weight lifting
Tuesday - shorter intervals with timed rest, circuits (squats, lunges etc)
Wednesday - hills, such as 6x150 or REST if I'm cooked
Thursday - speed work, plyos, weight lifting.
Friday - longer intervals with long recoveries, circuits.

Sometimes I add in jump roping, med ball etc but for now this is what I'm doing. Weekends I rest mostly, walk, bike whatever.

THE MOST IMPORTANT thing is I spend the first 20 minutes of every workout warming up - walk, slow jog, drills (high knees, skips, fastpaw) and mobility exercises especially to loosen up hips.

I'm W52 so you can probably handle more than I, but I'd recommend this as a base.

good luck!

Oh I should add that I do a 3-week cycle of 2 weeks hard/ 1 week easy.

The above is my "hard" week schedule. On the "easy" week I do 3 workouts - the starts day, one day of intervals, and the speed day.

Originally my coach set me up 3 weeks hard/1 week easy but it was too much for me so we now do the 2/1 cycle. Works fine for me.

AMEN! That is kind of how I have my week except I thrown in some pool work on the days when my legs are shot or during that easy week. Im on the same 3 week training schedule!

Thanks for the replies. Being in Minnesota, I'll have to get creative in the winter, but this was what I was looking for. Thanks again.

I live where it's cold also. I'm lucky enough to have an indoor track within a half hour drive so I am able to continue my basic workout design in the winter.

Before I discovered the indoor track I spent a winter "being creative" and basically it involved a lot of jump rope, stability ball, plyos, and my running was either pickups on the treadmill or outside.

But it's kind of scary to do speed work when it's snowy or icy.

Be careful out there.

Warning running fast on snow and ice can be hazardous to your health.