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December 30, 2012
Winter Workouts
Winter Workouts 2013
by Tony Veney
Hello all!
I was inspired by the winter training article written by coach Mangiacotti two weeks ago, so I wanted
to put in my two cents concerning what I wanted my young people to do. As a young high school coach I
was determined to write workouts for everyday of the break and even wanted them to run on
Christmas day (Hey, a little run can help with digestion). But with the help of a number of my mentors,
I have come up with the following program designed to be precise without being unreasonable and
OCD. Good Hunting.
Winter Training
Run one of the following workouts choices each week. Do not run back to back days unless it’s a tempo
day after a speed-power or speed endurance workout. Three to four workouts a week is all you will
need to come back fit for the first meet. You may run more than one tempo day per week (2), but
never more than one speed-power or speed endurance run per week. The speed and power workout
should start your week and make sure you have run some tempo or general strength before the next
hard day. If you are feeling fatigued or sore, it would be better to take another day off (your body is
telling you something, so listen). If you have questions, call, text, or send an email. If this team wants
to win at the highest level, then come back to school in the kind of shape that is needed to perform at
the highest level! You can’t find your state meet performance at the state meet. The state meet
began when school started in August.
Merry Christmas
Happy New Year
Coach Veney
Warm up Drills Ankle Bounce Routine
Ankles 3xright 10m – nose to knee 20m
Knees 3xleft 10m – nose to knee 20m
Toes 3xleft backward 10m – hop-hop-hop
A-Skip 3xright backward 10m – hop-hop
Double A-Skip 3xdouble front – push up
Inch Worm 3xdouble backward – hand clap P.U.
Bouncing inch worm
Big Box
Little Box
Skip-skip-lunge
3x30m accelerations
Hurdle Drills Wall Drills
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Ankle Bounces 3x20e Singles
Trail circles 3x8e Doubles
Trail slides 3x6e Triples
Trail slides run off 3x6e Fours
Trail leg rock back 8 sec.
Walk overs
Over-over-back
Over and under
Under-under
Skip overs
Around the world
Track Workouts
Endurance Choices
1. 1. 450-350-250 @ 85% with 8 minutes recovery
2. 2. 350-2×250-3×150 @ 85% with same distance run for recovery
3. 3. 3x3x150 in 20/22sec. with 3 mins rest and 2 laps between the sets
4. 4. 10×200 in 30/33 with 2 mins rest
5. 5. 100-200-300-400-500-400-300-200-100 @85% with same distance walk
6. 6. 18×100 13/15 with 90sec. rest
7. 7. 9×300 with 100m walk 45/51
8. 8. 300-200-300-200-300-200-300 @45/51 with distance walk
9. 9. 5×1111 in 13/14 50 walk/200 walk
10. 4×500 with the first 100 in 20 and each 100 faster – 500 walk recovery
Strength Endurance Choices
1. 1. 10×150 hills with walk back recovery
2. 2. 8×200 hills
3. 3. 2x8x100 hills with 10 mins. Between the sets
4. 4. 3×200, 4×150, 5×100 hills
5. 5. 3×35 sec., 4x20sec., 5×10 sec. hills
6. 6. 3x5x100 hills
7. 7. 3×60-60-90 hills
Speed Choices
1. 1. 3x40m nose to knee – 3x40m hop-hop-start – 3x40m handclap – 3x40m standing long jump start
then do wall drills.
2. 2. 6x standing long jump – 3 single leg standing long jumps each leg – 3 standing long jumps with
feet in block spacing – 3 standing long jumps with block spacing into a 30m sprint.
3. 3. 3x3x60 meters – 3×30 turn/30 straight, 3×60 full turn, 3×20 turn and 40 straight
4. 4. 3x4x30m hills
5. 5. 4×10,20,30,40m accelerations – big swing
6. 6. 6×20 as short a stride as possible – 6×20 as big as possible – 6×20 comfortable stride
Tempo Choices
1. 1. 1111,1112,1121,1211,2111,1111 (14/16 sec.)
2. 2. 4×212 (14/16 sec.)
3. 3. 5×222 (28-29/33-34)
4. 4. 4×600 (35-50-35 for the men & 40-60-40)
5. 5. Walk – jog – stride (85%) 50-50-100 continuous for 8 laps
6. 6. 6×200 in 30/35 with same recovery and 2 laps walk between the sets
7. 7. 1111,1212,1313,1234,1313,1212,1111 (400/400H only)
Short Hurdle Choices (always full hurdle drills)
1. 1. 8 x 10HH (women @ 30”/men @ 39”) 10m apart for a 5 step rhythm. Walk back recovery.
2. 2. 10x4HH set low and close (10 feet for women and 12 feet for men) for a one step rhythm
3. 3. Full hurdle mobility day – each drill 6x over 6 hurdles – 10 grass strides
4. 4. 10x starts over the first 2 HH
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5. 5. 5 starts over the first 5HH. 30 feet apart for women and 24 feet apart for men.
Long Hurdle Choices (always full hurdle drills)
1. 1. 6 runs over 5 hurdles down – turn around – 5 hurdles back – 20 paces apart or double high hurdle
marks. 3 mins. Recovery
2. 2. Set up all 10 hurdles around the track – run 1-5, 2-6, 3-7, 4-8, 5-9, 6-finish. Walk back recovery
3. 3. Set hurdles 6-7-8-9 and run from the 5th hurdle mark – jog back to thew start for 4 reps and
walk a lap recovery – repeat 4x
4. 4. Set 6 hurdles 10 paces apart and run an alternate leg routine – 9 times with 3 minutes recovery
5. 5. 8×300 with the last 100 over the last 2 hurdles of the race – the first 200 is at 75% and the last
100 is at race pace – 8 minutes recovery
6. 6. 12×200 same as workout #5 – first 100 is tempo and last 100 over the last two hurdles of the
race and run to the finish
RELATED: Complete Program Design and Technical Development for High School Hurdlers
Mobility Hurdle Workout Days
Walkovers Walk-overs
Over-over-back Laterals
Laterals Trail Circles
Laterals – middle Trails slides
Over-unders Run overs
Under-unders Ankle bounces
Over to lunge Trail leg rolls
Over to lunge-lunge Skip overs
Laterals over-over-back Roll back to trail pull back
6 hurdles – 6 times 5 hurdles – 3 times
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Tags: coaching track, sprint workouts, Tony Veney, training over break, winter
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Filed under Hurdles, Sprints by Administration on Dec 30th, 2012. Comment.
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Comments on Winter Workouts
December 30, 2012
Charles Y. @ 1:45 pm
What is meant by 1111, 1112, etc…
Links
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6 comments
George Mathew · St Stephens college Maroor
what is the first aid for hamstring injury.
Reply · Like · January 21 at 5:25am
Complete Track and Field
Depends on the severity of the injury, but generally ice and rest for a
couple of days and then begin doing low intensity work like walking
postural drills (A March, etc), hurdle mobility over low hurdles,
isometric squat holds, etc. From there progress to 5-10m
accelerations. One of my staple 'coming back from a hamstring injury'
workouts is 1-3 x 10 x 10m. I'm pretty sure I stole it from Charlie
Francis.
Reply · Like · January 23 at 7:52am
Michael Grether · Knightdale, North Carolina
On the 4×600 (35-50-35 for the men & 40-60-40): what is meant by the 35-50-35,
etc?
Reply · Like · January 18 at 6:31pm
Complete Track and Field
We call these 'broken 600s' and it means run a 200 in 35, the next 200
in 50 and the final 200 in 35.
Reply · Like · January 23 at 7:50am
Michael Bense · London, United Kingdom
Hi Latif, nice ideas for winter, thanks! What is meant by nose to knee?
Reply · Like · January 17 at 3:59am
Robert Gray · Liberty University
New coach looking for a 12 week sprint workout for high school
athletes. Any suggestion bc we don't have any money in our program
Reply · Like · January 17 at 5:24am
Complete Track and Field
'Nose to knee' start is essentially just a crouch start like you see in the
jumps where you start with a staggered stance and bend over at the
waist such that your nose is close to the front knee.
Reply · · Like · January 17 at 5:58am1
Rudy Leon · Mount Pleasant High School
It would be useful to know how to perform these workouts.
Reply · Like · January 17 at 1:49pm
Robert Gray · Liberty University
What's the difference in long and short hurdles?
Reply · Like · January 17 at 5:25am
Complete Track and Field
Long hurdles = 300/400 and short hurdles = 55-110HH
Reply · Like · January 17 at 5:59am
Walter Lommaert · KAK Koninklijk Atheneum Kapellen
Like always, useful information to work with. Thanks.
Reply · Like · January 17 at 5:11am
Robert Gray · Liberty University
Do you know where I can get avoid 12 week workout for sprinters?
Reply · Like · January 17 at 5:22am
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January 4, 2013
Latif Thomas @ 1:55 pm
@Charles Y.:
100 + 100 + 100 + 100, 100 + 100 + 100 + 200, etc…
Generally, the ‘+’ means ‘walk 50m’.
January 17, 2013
Timothy cole @ 7:41 am
What would be sufficient tempo times for girls ages 12-13 in 100 & 200?
Robert @ 8:21 am
I need a good 12 week workout for high sprinters both boys and girls.
Latif Thomas @ 8:55 am
@Timothy cole:
Depends on their personal best times at those distances.
Latif Thomas @ 8:55 am
@Robert:
http://www.completeprogramdesignforsprinters.com/
Nwora Fairley @ 9:36 am
Is a break down of what all this means in your Complete Speed Training Volume 2?
Somethings I don’t understand what’s being written.
Boris Oden @ 10:42 am
Looking at the tempo choices in this article, I wasn’t sure of the pace and/ or
meaning of 1111, 1212…etc
Could you explain?
Timothy cole @ 11:07 am
Each girl is different, therefore is there a specific percentage you like to see them
do the tempo times?
Maria @ 11:18 am
I have a question about your article: you say to not run more than one speed-power
or speed-endurance work out a week. does that mean to only pick one from the
Strength endurance and speed choices listed above? Are the endurance choices not
considered ‘speed-power’ or speed-endurance choices? Thus, Could I have a work
out week look as such: Monday, Speed Choice; Tuesday, Tempo choice; Wed.,
endurance choice; Thursday, Tempo choice; Friday Endurance choice.
matt bernardo @ 4:39 pm
What is the main difference btw the endurance workouts and the tempo workouts
as they look very similar? The seem to be at 85% etc…
Eugenia @ 8:09 pm
When doing the #1 tempo how much recovery between sets and reps. What kind of
time for example a 15 yr old girl who hits 25.72 in the 200 and and 42.69 in 300 and
60 in the 400…..also she pops up too fast from start what are some good cues or
drills to help that……she is a very coachable kid.
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Eugenia @ 8:10 pm
Latif Thomas @ 8:31 pm
@Nwora Fairley:
Generally speaking this is all covered in CST2. But, with CST2, I’ll answer all of your
questions. You can also ask them here and you’ll probably get answers, but no
guarantees on that as we must spend our finite Q&A time addressing those who
have purchased programs. But, again, I try to answer as many of these questions as
possible.
Latif Thomas @ 8:32 pm
@Boris Oden:
Pace of extensive tempo is 70-80%. Pace of intensive tempo is 80-90%.
100 + 100 + 100 + 100, 100 + 100 + 100 + 200, etc…
Generally, the ‘+’ means ‘walk 50m’.
Latif Thomas @ 8:34 pm
@Timothy cole:
See my response to Boris Oden. If it is recovery/aerobic work, extensive tempo
pace. If it is mixed aerobic/anaerobic work, i.e. lactic work, intensive tempo.
Latif Thomas @ 8:41 pm
@Maria:
You can take that approach with your sprinters, but your hurdlers will need hurdle
work. The endurance choices are NOT considered speed-power or speed
endurance.
Latif Thomas @ 8:44 pm
@matt bernardo:
Tempo workouts are more extensive/intensive and Endurance workouts are more
faster paced intensive tempo/special endurance. Don’t get too obsessed by the
times that are listed as they may not apply to your athletes.
matt bernardo @ 8:45 pm
I purchased cst2 last year… is there a place where we can post questions on it?
Latif Thomas @ 8:48 pm
@Eugenia:
We do 50m walk between reps and 100-200m walk between sets depending on
training age and time of year. To establish pace, multiply PR x 100 and divide by the
intensity you want them to go. With Tempo #1 you’re looking at roughly 75%.
Popping up is an entirely different conversation and for that I would search the site
for acceleration development related articles or, more specifically, get my Complete
Speed Training Volume 2 or Marc Mangiacotti’s ‘Building the Perfect 100m sprinter’.
Search ‘proper acceleration’ and ‘Cusano hurdle push drill’ as well.
January 20, 2013
James @ 10:38 pm
Tempo Choice question
1. (1111, 1112…) 14/16 sec.
2. 4×212; 14/16 seconds …
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What does 14/16 refer to?
January 21, 2013
Latif Thomas @ 12:03 pm
@James:
Male times/female times
But, again, in your situation use a time based on your specific athletes’ PRs.
To establish interval times, multiply their PR at that distance x 100 and divide by
your chosen intensity.
January 22, 2013
James @ 3:45 pm
@ Latif…
the 14/16 interval times for 100, or 200? In other words they kids are getting 14
seconds rest between each 100? (or 200)
thanks
James @ 3:47 pm
@Latif Thomas:
does 4×212 mean 200, 100, 200 (four times?)
Geoff Hennessy @ 8:03 pm
Latif,
In the tempo section it has a workout listed as 1. 1111,1112,1121,1211,2111,1111
(14/16 sec.). Could you explain that?
Thanks
Geoff
January 23, 2013
Latif Thomas @ 10:54 am
@James:
When I use this workout their rest is generally a 50m walk between reps and 100-
200m walk between sets. Or sometimes I use 1′ for 100m runs and 2′ for 200m runs.
Yes, 4×212 means 4 sets of 200/100/200.
Latif Thomas @ 10:58 am
@Geoff Hennessy:
The ’1′ means run 100m and the ’2′ means run 200m. The 14/16 are the male/female
times per 100m. So the workout is 6 sets of runs starting with 100, 100, 100, 100
then the next set is 100, 100, 100, 200.
Generally the rest between reps is a 50m walk and the rest between sets is a 100-
200m walk. You can also use a timed rest of 1′ (100) or 2′ (200) but I find that nearly
impossible to manage when dealing with large groups.
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