Day One Speed-Endurance Workout
by Steve McGill

Now that I’m in my second year as head coach of my school’s track team, and the spring season is just getting underway, I have to find workouts that can serve as foundational workouts to let me know what kind of condition my athletes are in, what kind of speed they have, and if they have the willingness to fight through fatigue. I’m dealing with athletes who are coming from a variety of backgrounds. Some were playing a winter sport, some have been training with me through the winter, and some have been sitting on the couch all winter. So, I have to make sure to establish a tone in regard to expectations when it comes to work ethic. This month’s workout is one such workout. Let’s take a look at the breakdown:

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• 1×400
• 4-minute rest
• 3×200
• 2-minute rest between reps, 4-minute rest at the end of the set
• 3×110
• 2-minute rest between reps

Let me explain the logic:

The 400 should be run at full speed, no holding back. If they die at the end, they die at the end. The athletes who know what they’re doing will distribute their energy effectively; those who don’t know what they’re doing will need to find out the hard way, which will make them more coachable as the season goes on. Give target times for athletes who are experienced. For newbies, tell them to just run as fast as they can for one lap.

The 400 will give you an indication of where everyone stands conditioning-wise, so, for the 200’s, you can give everyone target times, or give them a range. However fast the first 200 is, the next two have to be within at least 2 seconds of the first one.

For the 110’s, same thing. However fast the first one is, the next two have to be within at least one second of the first one.

For athletes who are falling down the mountainside, who are throwing up by the fence, the only goal is to finish. If they need more rest, give them more rest. If their times get hopelessly slow by the end, we’ll live for that for now. But what we can’t live with is “Coach, can I sit out the next one?” and “Coach, my legs are cramping, I need to stop.” Anyone who can’t complete the workout doesn’t need to be here. Maybe try a field event or a different sport. But sprinting/hurdling is not for you. The only exceptions would be athletes with medical conditions like asthma, Type One Diabetes, etc.  

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