SWIFFERS TRAINING PROGRAM

100, 200, METER RUNNERS PROGRAM

 

FIRST 4-8 WEEKS SCHEDULE

 

 Saturday  

  1. Warm up: 800M (100M sprint; 100M walk) each lap faster; last lap 200M sprint
  2. Drills: Do 5 from each column
  3. 6 X Hill Run 5 Push-Up at the top
  4. 2 X 250 Meter: 70% on 200M; 80% last 100M/ rest 15’
  5. 2 X 150 Meter: 75%; rest 30”
  6. 4 X 40 Meter: Quick; rest 20”

 Monday

  1. Warm up: 800M (100M sprint; 100M walk) each lap faster; last lap 200M sprint 
  2. Drills: Do 5 from each column
  3. 6 X 150 meter: 70% keep same pace; rest 3’
  4. 8 X 30 meter Long Hills: Slow run; rest is slow jog back.
  5. Exercises: 3 from each column

 Wednesday  OR Tuesday

  1. Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M sprint 
  2. Drills: Do 5 from each column
  3. 4 X 300 meter Event run: 70% first 200M; 80% last 100M; rest 5’
  4. 2 X 200 meter: Speed 30 – 40 seconds; rest 30”
  5. 4 X 40 meter: Speed 90% max; rest 30”

 Thursday  

  1. Warm up: 800M (100M sprint; 100M walk) each lap faster; last lap 200M sprint
  2. Drills: Do 5 from each column
  3. 1 X 150 meter at Quick speed like it’s 200M race; rest 15’
  4. 4 X 250 meter 70% ; rest 5’
  5. Exercises: 3 from each column

 Friday

  1. Warm up: 800M (100M sprint; 100M walk) each lap faster; last lap 200M sprint
  2. Drills: Do 5 from each column
  3. 3 X 200 meter Speed: each rep is faster than previous by 1 -2 seconds; rest 3’
  4. 400 meter to 800 meter relay hand offs.

 DRILLS

Leg Swings

Foot Drills

A-skip 20M; Jog 30M

In place Spider Man 4 E. L.

Knee to Chest 20M; Jog 30M

Carioca 30M and back

Lying figure 4 stretch 2 E. L.

Skip with Claw 20M; Jog 30M

Backward Run 40M with 10M

lead in

Modified Hurdler 2 each leg

Loose High Skip 30M; Jog 20M

Lunge 20M; Jog 30M

Pinnochio 30M; Jog 20M

High Knee 30M; Jog 20M

30M sprint; 20M decelerate

Fire Hydrant 10 each leg

Carioca with High Knee 30M

Step with wide swing to side 20M; 30M Jog

Butterfly stretch

30 ankle bounce with 30M sprint; 20M decelerate

Backward run 50M

 

EXERCISES

 Body Weight                                      CORE                                       PLYOMETRICS

25 Push Ups

20 V-Sit Up

Cones: 3 reps each leg with 40M sprint

60 Second Plank

30 side crunch each side

20 Rocket Jumps

20 T Push Ups

30 second boat pose

10 standing long jumps

30 Sec. Side Plank each side

40 leg lift each leg

15 step ups each leg with 40M sprint

30 Deep Squats

10 L –Overs 

5 Hops-bounds each leg; 5 skips each leg; run 20M

 VIDEO LINK FOR DRILLS

https://swifferstrack.org

400 METER RUNNERS PROGRAM

FIRST 4-8 WEEKS SCHEDULE

 Saturday  

  1. Warm up: 800M (100M sprint; 100M walk) each lap faster; last lap 200M sprint
  2. Drills: Do 5 from each column
  3. 2 X 300 Meter: 70% on 200M; 80% last 100M/ rest 15’
  4. 2 X 100 Meter: 75%; rest 30”
  5. 4 X 40 Meter: Quick; rest 20”

 Monday

  1. Warm up: 800M (100M sprint; 100M walk) each lap faster; last lap 200M sprint 
  2. Drills: Do 5 from each column
  3. 8 X 100 meter: 70% keep same pace; rest 3’
  4. 6 X 150 meter Long Hills: Slow run; rest is slow jog back.
  5. Exercises: 3 from each column

 Wednesday  OR Tuesday

  1. Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M sprint 
  2. Drills: Do 5 from each column
  3. 4 X 300 meter Event run: 70% first 200M; 80% last 100M; rest 5’
  4. 2 X 200 meter: Speed 30 – 40 seconds; rest 30”
  5. 4 X 40 meter: Speed 90% max; rest 30”

 Thursday  

  1. Warm up: 800M (100M sprint; 100M walk) each lap faster; last lap 200M sprint
  2. Drills: Do 5 from each column
  3. 1 X 150 meter at Quick speed like it’s 200M race; rest 15’
  4. 4 X 200 meter 70% ; rest 5’
  5. Exercises: 3 from each column

 Friday

  1. Warm up: 800M (100M sprint; 100M walk) each lap faster; last lap 200M sprint
  2. Drills: Do 5 from each column
  3. 3 X 200 meter Speed: each rep is faster than previous by 1 -2 seconds; rest 3’
  4. 400 meter to 800 meter relay hand offs.

 

DRILLS

Leg Swings

Foot Drills

A-skip 20M; Jog 30M

In place Spider Man 4 E. L.

Knee to Chest 20M; Jog 30M

Carioca 30M and back

Lying figure 4 stretch 2 E. L.

Skip with Claw 20M; Jog 30M

Backward Run 40M with 10M

lead in

Modified Hurdler 2 each leg

Loose High Skip 30M; Jog 20M

Lunge 20M; Jog 30M

Pinnochio 30M; Jog 20M

High Knee 30M; Jog 20M

30M sprint; 20M decelerate

Fire Hydrant 10 each leg

Carioca with High Knee 30M

Step with wide swing to side 20M; 30M Jog

Butterfly stretch

30 ankle bounce with 30M sprint; 20M decelerate

Backward run 50M

 EXERCISES

 Body Weight                                      CORE                                       PLYOMETRICS

25 Push Ups

20 V-Sit Up

Cones: 3 reps each leg with 40M sprint

60 Second Plank

30 side crunch each side

20 Rocket Jumps

20 T Push Ups

30 second boat pose

10 standing long jumps

30 Sec. Side Plank each side

40 leg lift each leg

15 step ups each leg with 40M sprint

30 Deep Squats

10 L –Overs 

5 Hops-bounds each leg; 5 skips each leg; run 20M

 VIDEO LINK FOR DRILLS

https://swifferstrack.org

800, 1500 METER RUNNERS PROGRAM

FIRST 4-8 WEEKS SCHEDULE

1500  METER TRAINING SCHEDULE I

 Saturday  

  1. Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M sprint
  2. STRETCHES
  3. Drills
  4. 2 X 1000 Meter: 70% on 800M; 80% last 200M/ rest 5’ between 15’ at end
  5. 2 X 400 Meter: 75%; rest 30”
  6. 4 X 80 Meter: Quick; rest 20”

 Monday

  1. Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M sprint 
  2. STRETCHES
  3. Drills
  4. 5 X 400 meter: 70%; rest 6’
  5. 3 X 300 meter Long Hills: Slow run; rest is slow jog back.
  6. Exercises: BODY WEIGHT AND CORE

 Wednesday  OR Tuesday

  1. Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M sprint 
  2. STRETCHES
  3. Drills
  4. 3 X 600 meter Event run: 70% first 400M; 80% last 200M; rest 5’ between 15’ at end
  5. 2 X 400 meter: Speed 80%; rest 30” between 7’ at end
  6. 4 X 40 meter: Speed 90% max; rest 30” between

THURSDAY

  1. Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M sprint
  2. STRETCHES
  3. Drills
  4. 1 X 750 meter: speed like it’s 800M race; rest 15’
  5. 4 X 400 meter Speed 70%; rest 5’ between
  6. Exercises: CORE AND PLYOMETRICS

FRIDAY

Over 14

  1. Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M sprint
  2. STRETCHES
  3. Drills
  4. 3 X 400 meter Speed: each rep is faster than previous by 1 -2 seconds; rest 3’
  5. 800 meter to 1600 meter relay hand offs.

 DRILLS

 

Lunge 20M; Jog 30M

 

Knee to Chest 20M; Jog 30M

Pinocchio 30M; Jog 20M

 

Knee to opposite elbow

Loose High Skip 30M; Jog 20M

 

Knee roll to outside

High Knee 30M; Jog 20M

 

Frankenstein

Carioca 30M and back

 

A-skip 20M; Jog 30M

Backward Run 40M with 10M

lead in

 

B-Skip 20M; Jog 30M

40M sprint X 2; Rest 20”

 

 STRETCHES

Leg Swings

In place Spider Man 4 E. L.

 

Lying figure 4: 2 x ea. leg(E. L.)

 

 

Modified Hurdler 2 E.L.

 

 

Butterfly stretch

 

 

Fire Hydrant 10 each leg or Alternate Hurdle drill

See Reggie Snowden or  Alan Egg man

 

 EXERCISES

 Body Weight                                      CORE                                       PLYOMETRICS

25 Push Ups

20 V-Sit Up

Cones: 3 reps each leg with 40M sprint

60 Second Plank

30 side crunch each side

20 Rocket Jumps

20 T Push Ups

30 second boat pose

10 standing long jumps

30 Sec. Side Plank each side

40 leg lift each leg

15 step ups each leg with 40M sprint

30 Deep Squats

10 L –Overs 

5 Hops-bounds each leg; 5 skips each leg; run 20M

VIDEO LINK FOR DRILLS

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