Fall Sprint Workout for Hurdlers

This time of year, workouts must serve the purpose of building a speed-endurance foundation that will allow for more speed later in the year. Building a foundation means building and strengthening the muscles so that when it’s time to unleash the speed during the competitive season, the body will be able to withstand the strain put on the muscles and joints. With this thought in mind, the key in the offseason is not to go fast, but to go hard, and to stay consistent. In the fall, I have my athletes do all sprinting workouts at 75-80% of full speed. At this pace, they can do a higher volume than I will have them do later in the year. Also, almost all workouts are done in flats in order to protect the lower limbs and feet. Recovery times will be shorter than they will be later in the year.

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