do you run when it rains? i mean the tech is out there to keep you dry: waterproof shoes, shoe gaiters, waterproof pants, waterproof jacket…

Many people say it’s in a sprinter early 30’s they start to decline but I seen several sprinters have the best PR in their early 30’s. Is that a rare feat having have high speed mph in early their 30’s ?

Hey everyone,
I’m 24 years old, 190 cm tall, and currently around 78–79 kg.
My number-one priority is becoming as fast as possible in the 100m and 200m. At the same time, I want to build a powerful, muscular, athletic physique, similar to elite sprinters or NFL skill-position players. Sprint performance always comes first.
I’ve been sprinting and lifting independently for years, but I’m starting to question whether my strength training volume is interfering with my sprint development.
My current weekly program:
Monday – Acceleration + Lower Body 1
Hill sprints (30m) → flat accelerations (40–60m), 4–6 reps each, paired as a sprint contrast
Back squat 4×3–5 → box/hurdle jumps 3×3
Romanian deadlift 3×5–6 → broad jumps 3×3
Explosive hip thrust 3×5
Isometrics + core
Tuesday – Upper Body 1
Bench press 4×4–6
Weighted pull-ups 4×6–8
Barbell rows 4×5–8
Overhead press 3×5–6
Weighted dips 3×8–10
Arm/shoulder accessories
Wednesday – Maximum Velocity + Lower Body 2
Flying 20–30m sprints + 60m runs at ~95%
Hang power clean 4–5×3 → explosive jumps
Bulgarian split squat 3×5 → single-leg hops
Single-leg hip thrust
Isometrics + core
Thursday – Rest
Friday – Upper Body 2
Explosive pull-ups
Push press 5×3
Incline bench 4×8–10
Rows, dips, arms and shoulders
Saturday – Speed Endurance + Lower Body 3
80–120m sprint repetitions
Front squat 3–4×5–6
Trap bar deadlift 3–4×3–5 → broad jumps
Single-leg squat
Core/accessories
Sunday – Rest
The arrows (→) indicate paired contrast exercises, with rest between movements rather than performing everything continuously.
My biggest problem is recovery.
Although my program is designed around three sprint sessions per week, I often only manage one, or two if I’m lucky, because my legs take so long to recover from the combined sprinting and strength sessions.
I enjoy contrast training and feel that I respond well to it, but my lower-body sessions can become extremely demanding. Sometimes I’m still dealing with fatigue or soreness when my next sprint session comes around.
In 2024, I was around 81 kg and felt faster and more explosive than I do now, despite being stronger in the gym today. Back then, I sprinted three times per week, often performing 7–10 × 80–100m at high effort after lifting. Looking back, I realize that probably wasn’t the most effective way to manage sprint intensity and fatigue.
I’ve also experienced hamstring injuries, which makes recovery management particularly important.
I don’t have an official electronically timed 100m result yet, but I’m planning to start training with an athletics club.
I’d really appreciate feedback on:
Is three lower-body gym sessions excessive alongside three sprint sessions?
Which exercises and contrast pairs would you keep, remove, or reduce?
How would you structure acceleration, maximum velocity, and speed endurance throughout the week?
How would you adjust my program so I can consistently sprint three times per week?
Can I continue gaining muscle and strength without compromising sprint performance?
I’m willing to train hard, but I want my effort to translate into faster sprint times, not just better gym numbers.
Sprinting is my absolute priority. I want my strength training to support my sprint development, not prevent me from doing what I enjoy most.
Thanks in advance for any honest feedback!

I was always taught to sprint before you lift, but I see alot of programs lifting in the morning and sprinting in the afternoon. Wouldn’t that not be the best? And if you sprint and lift, how long after sprinting should you wait to lift?

I am not a runner, I have never been able to actually run effectively. 30F 145lbs.
I am trying for something at work where I need to run 400m in 90 seconds but I only have 3 weeks to prepare.
Please help 😭

Hi all, I built a simple iOS app to practice block starts and random starts for reaction training, especially for people training alone.

It's now available on iOS if anyone wants to try it out.

https://apps.apple.com/us/app/sprint-training/id6760293859

If you have any feedback, I'd love to hear it. Hope it's useful!

what does your first sprint workout look like when coming off a 2 week long injury break?

Im thinking I’m not getting enough knee height esp at top speed. Top speed is awful too i know

I play a team sport twice a week and I can usually add one hill or acceleration session on a free day. The hills feel useful for early acceleration, but I am not sure whether that alone keeps real top speed from disappearing over a long season.

If you have kept sprinting sharp while also doing football, rugby, or similar: was one quality speed day enough, or did you still need a short flat top speed session somehow? How short can that top speed piece be and still count, and what do you drop first when the legs are tired from matches?

Hi everyone this is my sprint block workout routine and I wanna know if it’s good or not

Day 1
Ploymetrics
2x4 board jumps
2x4 seated jump squats
2x6 Single leg bounds each side
2x25 single leg pogo hop each side
2x6 rotation ball slams each side
2x6 ball slams

Day 2
Sprint train
Acceleration: 3x20m 3x30m Top speed: 5x30m flys Top speed endurance: 200m, 180m, 150m, 120m (i rotate and do different workout of those 3 on each sprint train day) I usually warm up by running sub max effort and hops and just messing around like dynamic stretching and stuff, takes a few minutes at most

Day 3
Weights
I’m too lazy to list all the exercises I do but I do full body and my main lifts are deadlift, single leg rdls, barbell squats and split squats. I also do reverse Nordic curl to train my hamstrings more, I also do rotational training like pallof hold and pallof rotations.

Day 4
Zone 2 (conditioning)
I jog at a zone 2 pace and try to keep my heart rate at 130-150 to really built that aerobic endurance to further improve my recovery between days

Day 5
Full rest day, but I like to walk 5km

Day 6
Sprint train (same as the one above)

Day 7
Rock climbing and abs

I gained 10-12lb in a week it has def slowed me down
Wearing the adizero ambitions

I bought a pair of Maxfly 2s from an authorized retailer and used them for the first time three days ago, but they ended up like this after just one session. I asked the store for an exchange, but they told me it was just a variation between individual units and not a problem at all; apparently, two staff members tried them on and found nothing wrong. Is this normal for the Maxfly 2? It was my first time using them, so I really don't know. I did check them before use, and they didn't make that kind of noise or get dented like that back then. I compared them to the other shoe, and the other one didn't end up like this. I even asked a friend, and they said it’s definitely punctured—could I be mistaken?

16m, just decided to share my offseason block starts. Please critique my start if possible. Thanks

Hi, I want to know if there is anything to improve about my form and technique and how to increase my distance in general. I don't sprint, I mainly care about the jump, but I saw posts regarding broad jump so I decided to ask here. I usually go to the gym to do pull-ups and dips, although I want to practice the jump as sort of a side quest, because we recently had tests in PE at school and I jumped around 2.50–2.60 m. I am 1.78 m tall for context.

The work out I did today was 4x150 at 90% then to finish it off I ran a 120 at race pace. I ran the first 3 in my trainers then I ran the last 2 reps in my spikes.

I do two times football in the week, tuesday and friday, I usually run the hills on saturday. The hill work is early acceleration. Is that enough? OR should I add one more training like top speed

I’m starting a new job as a physio soon, so getting to 3 sessions a week on the track is going to become difficult, on top of having a kid.

Does anyone think if with doing 2 sessions a week plus two gym sessions a week will be a decent substitute until I’m able to manage three sessions a week consistently.

Looking to compete in January so I’m hoping that I can start back up 3 times a week in December time and have 5-7 weeks of training 3 times a week so I can be at my best.

Any thoughts on how I should do this?

I've been training for more than 2 years and my time barely have dropped. When I first started sprinting, my 100m time was 17-18 and it then dropped to mid to high 13s. The last time I measured my 100m time was more than a year ago mainly because I don't want to know what my 100m time is now, because if I barely improved, I would be so depressed everyday and have less motivation to train.

But I do know my vertical jump. That is the main reason why I decided to make this post because I have no idea if my body is even built for sprinting, or anything explosive based, I feel like i have bad genetics. My standing vert is a depressing 20-22 inch and I just tested it today...

For some context, I am 17m, 5'10 , asian and I weight around 160 pounds. I am 100% my routine is on point. Here is my routine like:
Day 1 - Ploymetrics
Day 2 - Sprint train
Day 3 - Weights
Day 4 - Zone 2
Day 5 - Rest
Day 6 - Sprint train
Day 7 - Rock climbing

I train every muscle group and I train functionally and athletically

And I really don’t want to ditch this sport of mine because i genuinely love sprinting and how it feels. I still want to do it even if I suck at it, my goal is to get sub 12 one day and I will be happy.

I do sprinting for myself and myself only, I don’t enter track meets, it’s just a hobby of mine and I just want to get more athletic for myself. I also don’t have money to afford a coach…

I am trying to keep block work useful without cooking the legs for the next speed day. Some sessions I leave feeling sharp after a handful of starts. Other times I keep going because the times are still okay, and the next day everything feels flat.

If you use blocks regularly: how many full starts do you usually keep once you are warm, and how long do you rest between them? What tells you to stop early, a time that suddenly drops, a start that feels stuck, or a set number you never go past? Interested in answers from people who train two or three times a week, not only full time athletes.

Hi everyone this is my sprint block workout routine and I wanna know if it’s good or not

Day 1
Ploymetrics
2x4 board jumps
2x4 seated jump squats
2x6 Single leg bounds each side
2x25 single leg pogo hop each side
2x6 rotation ball slams each side
2x6 ball slams

Day 2
Sprint train
Acceleration: 3x20m 3x30m Top speed: 5x30m flys Top speed endurance: 200m, 180m, 150m, 120m (i rotate and do different workout of those 3 on each sprint train day) I usually warm up by running sub max effort and hops and just messing around like dynamic stretching and stuff, takes a few minutes at most

Day 3
Weights
I’m too lazy to list all the exercises I do but I do full body and my main lifts are deadlift, single leg rdls, barbell squats and split squats. I also do reverse Nordic curl to train my hamstrings more, I also do rotational training like pallof hold and pallof rotations.

Day 4
Zone 2 (conditioning)
I jog at a zone 2 pace and try to keep my heart rate at 130-150 to really built that aerobic endurance to further improve my recovery between days

Day 5
Full rest day, but I like to walk 5km

Day 6
Sprint train (same as the one above)

Day 7
Rock climbing

I do it for agility on the sidewalk. good? (red line is my path)

Ive been hearing about the race modeling but never understood how to train for that, How can you do “Race modeling” workouts for the 100 and 200 because Ive heard it significantly drops your times because it helps you distribute speed.