done improperly

 Feb 21, 2023-6:10AM

Instead of doing hills today, I headed to the track for a little short speed work. My plan was to do 4x100 and 4x60m (ins and outs style). 

My 100s were in 14-mid, 14-low, 13-high, 13-mid

The 60s were untimed but were done improperly.

Sprint Training: 150 Meter Ins and Outs

This is a 150 meter ins and outs drill 50-50-50 style, a sprint drill in track and field. The athlete should have a good acceleration the first 50 meters, a relaxed float the second 50 meters, and then quickens the tempo for a strong finish. The main point of this drill is for the athlete to overemphasize the relaxation in their upper body on the second 50 meters and then try to increase the tempo on the third 50 meters.

Click here for sprint training plans designed for athletes and coaches of all ages and skill levels, built by world class coaches in track and field.