When it comes to sprint programming, there is no shortage of methods and variables to consider.
Each session type should be designed with specific distances, intensities, and recovery needs in mind.
Fortunately, we can lean on research and best practices to help guide our programming.
Here’s a simple summary of how different sprint sessions are typically structured in best practice:
Acceleration Training
- Distance: 10–50 m
- Intensity: >98% max velocity
- Recovery: 2–7 min between reps
- Session volume: 100–300 m
- Rest before next high-intensity session: 48 hrs
Maximal Velocity Training
- Distance: 10–30 m (flying start)
- Intensity: >98%
- Recovery: 4–15 min
- Session volume: 50–150 m
- Rest before next high-intensity session: 48–72 hrs
- Fly-In: 20–40 m run-in is typical for max velocity running
Sprint-Specific Endurance
- Distance: 80–150 m
- Intensity: >95%
- Recovery: 8–30 min
- Session volume: 300–900 m
- Rest before next high-intensity session: 48–72 hrs
Speed Endurance
- Distance: 60–80 m
- Intensity: 90–95%
- Recovery: 2–4 min (8–15 min for longer sets)
- Session volume: 600–2000 m
- Rest before next high-intensity session: 48–72 hrs
Resisted Sprints
- Distance: 10–30 m
- Intensity: 80–95% (perceived effort is maximal due to load)
- Recovery: 3–6 min
- Session volume: 50–200 m
- Rest before next high-intensity session: 48 hrs
Assisted Sprints
- Distance: 10–30 m (flying start)
- Intensity: ≤105% max velocity
- Recovery: 5–15 min
- Session volume: ≤100 m
- Rest before next high-intensity session: 48 hrs
- Fly-In: 20–40 m run-in is typical for max velocity running
Tempo Runs
- Distance: 100–300 m
- Intensity: 60–70%
- Recovery: 1–3 min
- Session volume: 1000–2000 m
- Rest before next high-intensity session: 24 hrs
Coach's Takeaways
Each type of sprint session serves a purpose.
From developing acceleration mechanics to building endurance or max speed, these sessions require thoughtful planning of intensity, recovery, and session volume.
Use these prescriptions as a guide for programming and recovery throughout your sprint training week!
I hope this helps,
Ramsey
Reference
Haugen, T., Seiler, S., Sandbakk, Ø., & Tønnessen, E. (2019). The training and development of elite sprint performance: An integration of scientific and best practice literature. Sports Medicine - Open, 5 (1), 44.
