Clyde Hart, currently the Director of Track and Field at Baylor University, is best known as the coach who guided Michael Johnson and Jeremy Wariner to the top of the sprinting world. Arguably the greatest 400 meter coach of all time, Hart’s sprint training programs can be an essential component of any speed development program; particularly those athletic endeavors that demand sprinting intermediate distances. Since internodal transitions in G.3 may often require athletes to speed across intermediate distances, Hart’s sprint programs can be very useful in developing intermediate distance speed.
I remember seeing this Clyde Hart program several years back in a running publication and recently came across it again while I was researching training methods for G.3. In the article, Hart stated that the following program was a base program for a junior high or high school sprinter; to be modified at the athletes’ coachs’ discretion:
Offseason (off the track, grassy area recommended)
Monday: 10 minutes of easy running.
Tuesday: 6 x 100 meters. Concentrate on good form. Rest: walk back to starting line.
Wednesday: Long hills runs (100 to 300 yards). Drive hard up hills.
Thursday: 10 minutes of easy running.
Friday: 6 x 100 meters. Concentrate on good form. Rest: walk back to starting line.
Weekend: Rest.
Preseason (run on the track)
Monday: 8 x 200 at a slow speed (running that you feel comfortable with); 2 to 3 minutes rest between.
Tuesday: 2 x 600 at slow speed ; 15 minutes rest between.
Wednesday: 3 x 350 at a slow speed; 10 minutes rest between.
Thursday: 6 x 100 at 90 percent effort; 100-meter walk back to start serves as rest.
Friday: 5 x long hills (100 to 300 yards) or stadium steps
Weekend: Rest.
In Season (run on the track)
Monday: 6 x 200 at 80 percent effort; 2 to 3 minutes rest.
Tuesday: 2 x 450 at 75 percent effort; 10 minutes rest.
Wednesday: 3 x 350 at 90 percent effort; 5 minutes rest.
Thursday: 6-8 x 100 at 90 percent effort; 100-meter walk back to start serves as rest.
Friday: Loosen up for upcoming competition.
Saturday: Compete.
Sunday: Rest.
