Sprint 100m / 200m / 400m
Maximum effort sprints over short distances to develop pure speed, power and anaerobic capacity.
Updated
Sprints 100m / 200m / 400m
Track sprints represent the ultimate expression of speed and power in running. These maximal or near-maximal efforts develop anaerobic capacity, neuromuscular coordination and explosive lower body power.
Muscles Targeted
Sprints massively recruit the quadriceps, hamstrings, glutes, calves and hip flexors. Core and shoulder muscles contribute to arm drive.
Step-by-Step Execution
- Complete warm-up: 10-15 minutes of jogging, athletic drills (high knees, butt kicks, side shuffles), then 3-4 progressive accelerations over 60-80m.
- Sprint: maximal or near-maximal effort over the chosen distance (100m, 200m or 400m).
- Complete recovery: 3 to 5 minutes of walking or very light jogging between each repetition.
- Sets: 4 to 8 repetitions depending on distance and level.
Distance Specifics
- 100m: pure speed, maximum acceleration, 10-15 seconds effort. 4-6 reps.
- 200m: maintaining speed through the curve, 20-30 seconds. 4-6 reps.
- 400m: anaerobic effort management, 50-70 seconds, extremely demanding. 3-5 reps.
Safety Tips
- Warm-up is non-negotiable: cold sprints cause serious muscle injuries.
- Recover completely between repetitions: quality over quantity.
- Stop immediately if sudden muscle pain occurs.
- Use an athletics track or flat, even surface.
Variations
- Flying sprints: progressive speed build-up over 30m before the sprint.
- Resisted sprints: with parachute or resistance bands.
- Standing start sprints: crouched start position, acceleration work.
Target Audience
Recommended for intermediate to advanced athletes with good baseline fitness. Beginners should start with 50-60m accelerations at 80% effort.