6 weeks · 3x / week · Collegiate
Sprint Mechanics & Top Speed
Six weeks of technical sprinting for track athletes: block clearance, transition, and holding form at 95 percent.
How to run it
- Sprinting is a technical event. Film one rep every session and watch it the same day.
- Total sprint volume under 500 metres per session at full intent. Past that, you are training something else.
- Spikes only on the track, and only for the sprint portion of the day.
Springbak® note
At 3/32 of an inch, Springsoles fit inside a sprint spike without changing plate feel or pin angle — so your race setup stays your race setup while the surface under your foot changes.
Shop SpringsolesThe goal
Hold top-end mechanics through 60 metres and improve flying 20-metre speed.
How it progresses
Phase 1 · Weeks 1-2
Drill quality and posture. Sprint volume stays under 300m per session.
Phase 2 · Weeks 3-4
Block clearance and transition — the 10m to 30m window.
Phase 3 · Weeks 5-6
Flying runs at 95 percent, then a timed 60m in week 6.
What you test
- Flying 20m
- 20m runway into a timed 20m. Best of three.
- 60m from blocks
- Week 1 and week 6, same track, same spikes.
- Video check
- Film from the side at 120fps. Look for a vertical shin at touchdown.
What you need
- Blocks or a line
- 60m of track
- Timing gates or a phone at 120fps
- Hurdles for drills
The week
Day 1
Acceleration and blocks
Wall drive series
3 x 10s per leg
Block starts
Full recovery
6 x 20m
Sled march
Heavy, deliberate
4 x 20m
Trap bar jump
4 x 3
Day 2
Top speed
A-skip / dribble series
3 x 30m each
Flying 20s
4 reps, 20m runway
Wicket runs
4 passes
Ankle pogo
4 x 10
Day 3
Speed endurance
150m at 90%
3 reps, 8 min rest
Bounds
4 x 30m
Hip flexor march
3 x 20 per leg
Hamstring slider
3 x 8
Questions about this block
Will Springsoles fit in a sprint spike?
Yes. They install beneath the factory insole and add 3/32 of an inch. See the track and field insoles page for a spike-by-spike fit picker.
How do I combine this with the event schedule?
Run the block in a training window with no more than one meet every other weekend. Meets replace day 2 in that week.
Run this next
Build your next block
Tell us your sport, the number you want to move next, and the date of your first competition. We re-rank the program library against those answers and show you why each block placed where it did.
Off-season · Nothing to protect on the weekend, so this is where the heavy, high-volume blocks belong.
Best match · 7 weeks · 3x / week
Football Skill-Position Speed
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Why this fits · We ranked this here because it was written for Track & Field and speed work is exactly what belongs in off-season.
- Written for Track & Field
- Fits off-season
Option 2 · 7 weeks · 4x / week
Hurdle Rhythm & Trail-Leg Speed
Reduce average touchdown time between hurdles by 0.05s while keeping a three-step rhythm to the finish.
Why this fits · We ranked this here because it was written for Track & Field and speed work is exactly what belongs in off-season.
- Written for Track & Field
- Fits off-season
Option 3 · 6 weeks · 3x / week
Speed & Acceleration
Cut 0.10-0.15s off a 40-yard dash by improving push-off angle and ground contact quality.
Why this fits · We ranked this here because it was written for Track & Field and speed work is exactly what belongs in off-season.
- Written for Track & Field
- Fits off-season