John Smith Sample Workouts

The following clinic notes by John Smith, UCLA Sprint Coach, are a recommended
program for sprinters:

Fall (September - January)

Monday:
3(3x60) + 2x200 meters

Tuesday:
10x100 meters; no time, with equal distance walk recovery.

Wednesday:
5(5x70); no time work on technique

Thursday:
same as Tuesday

Friday:
8x150; no time 60%

Saturday:
Power warm-up

Mondays workouts is done as follows:

3x60 meters fly with 3 minutes rest

6 minutes
3x60 meters fly with 90 seconds rest
6 minutes
3x60 meters fly with 3 minutes rest

Early Season (January - March)

Monday:
1. Warm up and Drills
2. 3 (3 x 60)
3. 300 / 200 or 2 x 250 or 3 x 200

Tuesday:
1. Warm up
2. Starts
3. Relays

Wednesday:
1. Warm up
2. 3 x 300 or 3 x 250 or 5 x 150 or 3 (3x80)

Thursday:
1. Warm up
2. Starts
3. Relays

Friday:
Rest if competing or
4 x 4 x 40 Meters W/ 90 second R/R (5 minutes between sets)

Mid to Late Season (April - May)

Monday:
1. Warm up
2. 80, 60 (5 minutes R/R) 80, 60 (5 minutes R/R) 80, 60

Tuesday:
Starts and Relays

Wednesday:
4 (4 x 100 meters) or 3 (3 x 60)

Thursday:
Starts and Relays

Friday:
Rest

Note: these workouts, which can be adjusted to fit the needs of the sprinter, make the
necessry adjustments on the time, volume or intensity, either reduce, maintain or add.

The following clinic notes by John Smith, UCLA Sprint Coach, are a recommended program
for 400 Meters:

Sample workouts for Early Season (January - February)

Monday:
1. Warm-up one mile
2. Drills and Stretching
3. 500 - (55 second 400) Rest 12 minutes
4. 400 - 54 seconds rest 12 minutes
5. 3 x 200 meters at 28 seconds

Tuesday:
1. Warm up
2. 6 to 8 x 200 meters at 28 seconds
3. Drills

Wednesday:
1. Warm up
2. 3 to 4 x 300 meters at 40.5 or 42 seconds with 5 to 8 minutes R/R
3. 5 x 70 meters

Thursday:
1. Warm up
2. 3 (4 x 100) no time

Friday:
1. Warm up
2. 8 x 150 meters in 17.5 to 18.5

Saturday:
Jog and stretch

Sample workouts for Mid Season (March - April)

Monday:
1. 2 x 350 meters in 40.5 to 41.0 seconds with 15 minutes R/R
2. 3 x 200 meters in 26 seconds

Tuesday:
1. 6 x 200 meters in 25 seconds with 3 minutes R/R
2. 5 x 50 meters

Wednesday:
3 to 4 x 300 meters in 40.5 to 42 seconds with 5 minutes R/R

Thursday:
3 (3 x 100 meters)

Friday:
Rest
Jog and stretch

Saturday:
Compete

Sample workouts for Late Season (May - June)

Monday:
1. 350 meters in 39.5 seconds
2. 3 x 200 meters in 25 seconds with 3 minutes R/R

Tuesday:
1. 7 x 100 meters
2. Drills

Wednesday:
1. 3 x 300 meters
2. Drills

Thursday:
1. 10 x 50 meters
2. Drills

Friday:
Rest

Note: these workouts, which can be adjusted to fit the needs of the 400 Meter sprinter,
make the necessary adjustments on the time, volume or intensity, either reduce, maintain or
add.

cheers