Sprints
A sprint is a short running race. In a track and field competition there are generally three different sprint distances: 100m, 200m, and 400m. A sprint race starts out with the runners in starting blocks in their lane. The official will say "on your marks". At this point the racer should be focused on the track, have their feet placed in the blocks, fingers on the ground behind the starting line, hands slightly wider than shoulder width, muscles relaxed. Next the official will say "Set". At this point the runner should get their hips slightly above shoulder level, feet pushed hard into the blocks, holding their breath and ready to race. Then there is the bang and the race has started. The runner should exhale and run out of the blocks not jumping. The initial part of the race the runner is accelerating to top speed. Once top speed is achieved then endurance kicks in as the runner tries to maintain that speed for the rest of the sprint. Sprint drills are below.
Workout for Sprints and Relays
55 Yard Dash
-Do 4 – 100 yard sprints (First 2 need to focus on stride; The last 2 should be for time)
100 Yard Dash
-Do 4 – 150 yard sprints (First 2 need to focus on stride; The last 2 should be for time)
200 Yard Dash
-Do 4 – 300 yard sprints (First 2 need to focus on stride; The last 2 should be for time)
Workout for Sprints and Relays
55 Yard Dash
-Do 4 – 100 yard sprints (First 2 need to focus on stride; The last 2 should be for time)
100 Yard Dash
-Do 4 – 150 yard sprints (First 2 need to focus on stride; The last 2 should be for time)
200 Yard Dash
-Do 4 – 300 yard sprints (First 2 need to focus on stride; The last 2 should be for time)
Middle Distance
The middle distance races are the 800m, the 1500m, and the 1 mile long runs. These races require different skills and tactics to win that the sprints. They rely more on endurance and pacing than just pure speed. Also, the runners don't stay in a single lane for the entire race. They start out in staggered lanes, to make the distance the same for each runner, but the race soon becomes open with no lanes and the runners must to pass around each other to gain the lead.
Long Distance
There are three main long distance races: the 3000m, the 5000m, and the 10,000m races. These races are similar to the middle distance races, but the emphasis is even more on correct pacing and endurance.
Distance Workout
Walk or jog for about 2-3 minutes
Do stretching routine
Get 20 minutes of movement between walking and running
Get a good stretch