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Maximum Speed Track Workouts for Sprinters
 As a sprinter, you always have to find ways to get faster. You may have spent the off-season developing this skill, but you can continue increasing your sprinting speed once the track season begins. To improve your speed during the season you have to do all-out sprints. Maximum speed workouts should be the backbone of your training. However, as your season progresses, you can challenge your body in ways that take into account the demands of the specific phase you are in. It's best to do the following maximum speed track workouts two to three times per week. This can be adjusted to accommodate your level of development, event and the time of the year. Remember to maintain proper sprint mechanics, and dedicate yourself to plyometric and weight training, and to general conditioning. Early Season Flying sprints are perfect early in the season, while you progress through a complementary sprinter workout for explosive acceleration. This top-end speed exercise begins with a rolling acceleration that is long enough to build up to top speed, and finishes with the "flying" sprint portion for a specified distance. This limits fatigue from a max sprint so you can reach your top velocity.
Sets/Distance: 3-6x10-30 meters (start with 10 meters and progress to 30 meters)
Mid-Season At this time of the season, effective track workouts for sprinters focus on sprints of 30 to 50 meters from the blocks. Compared to the drill above, this type of sprint takes you through the full acceleration phase, so it's important to maintain proper form through your acceleration.
Sets/Distance: 3-6x30-50 meters End of Season The cumulative effects of training now have you primed for speed endurance workouts. These use longer intervals to build up fatigue slowly. Longer intervals are taxing and require more rest between repetitions. You must do fewer reps to compensate for the longer intervals and to avoid overtraining. Sets/Distance:
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Maximum Speed Track Workouts for Sprinters
