Olympic Track and Field / XC Workout Routines?

Question

Does anyone know of any olympic workouts for track or xc?

Answer 1

Michael Johnson's workouts....

These are the workouts i use. they are very good. I just run the intervals slower. Hope it helps.

400 Meters

Sample Workouts



1. Fall (September through December)



Monday 1. Warm up: 1 mile cross country run

2. Flexibility exercises

3. 2 x 600 Speed 60 sec. 400/ rest 15 minutes

4. 3 x 300 Speed 50 sec./rest 1 minute

5. 3 x 300 Speed 40 sec./rest 5 minutes

6. Cool down: 1 mile cross country run

7. Weights



Tuesday 1 . Warm up: 1 mile cross country run

2. Flexibility exercises

3. 10 x 200 Speed 30 sec./Rest 3 minutes

4. 6 x 150 long hill runs Speed fast/rest, jog back

5. Cool down: 1 mile cross country run



Wednesday    1. Warm up: 1 mile cross country run

2. Flexibility exercises

3. 4 x 350 (Event Run) Speed 48 sec/Rest 10 minutes

(50 fast  1 50 relaxed, 200 time 28 seconds  l 00

picked up fast dast 50 steady and keeping good form)

4. 3 x 200 Speed 30 29 28 sec/Rest 3 minutes

5. Cool down: 1 mile cross country run

6. Weights



Thursday 1 . Warm up: 1 mile cross country run

2. Flexibility exercises

3. 600 400 200 400 600 Speed 30 sec pace/rest 5 minutes

4. 6 x 100 strides Speed medium/rest 1 minute

5. Cool down: 1 mile cross country run



Friday 1 . Warm up: 1/2 mile cross country run

2. Flexibility Exercises

3.Two mile cross country timed run

4. Weights



Saturday No organized practice, encouraged to do 3 miles running



Sunday No organized practice, encouraged to do 20 minute fartlek

2. Early Season (January February)



Monday 1. Warm up: 1 mile in and outs (100 sprint/100 walk,

3 laps, faster each lap, 4th lap run 200, 26 seconds)

2. Flexibility Exercises

3. 2 x 500 Speed 56 seconds 400/rest 15 minutes

4. 3 x 200 Speed 30 29 28 seconds/rest 3 minutes

5. 8 x 10 second rope jumps/rest 10 seconds, repeat



Tuesday 1.  Warm up: 1 mile in and outs

2. Flexibility Exercises

3. 8 x 200 Speed 28 seconds rest 3 minutes

4. 6 x 150 long hills speed fast/rest jog back

5. Weights



Wednesday     1. Warm up: 1 mile in and outs

2. Flexibility Exercises

3. 4 x 300 (Event Run) speed 42/rest 5 minutes

4. 3 x 200 Speed 30 29 28/ rest 3 minutes

5. 6 x 10 second rope resistance runs speed f ast/rest 10 seconds.



Thursday 1. Warm up: I mile in and outs

2. Flexibility Exercises

3. 1 x 350 Speed fast/rest 15 minutes

4. 4 x 200 Speed 26 seconds/rest 5 minutes

5. Weights



Friday 1. Warm up: 1 mile in and outs

2. Flexibility Exercises

3. 3 x 200 speed 30 29 28/ rest 3 minutes

4. 1600 relay hand off work

Saturday Meet

Sunday            NO organized workout, encouraged to do some light cross country running, about 20 mins



3. Mid Season (March April)



Monday 1. Warm up: 1 mile in and outs

2. Flexibility Exercises

3. 2 x 450 Speed 52 seconds 400/rest 15 minutes

4. 3 x 200 Speed 28 27 26/rest 3 minutes



Tuesday 1. Warm up: 1 mile in and outs

2. Flexibility Exercises

3. 6 x 200 speed 26 seconds/rest 3 minutes

4. 5 x 20 seconds long rope resistance runs speed slow/rest 3 minutes



                       5, Weights



Wednesday 1. Warm up: 1 mile in and outs

2. Flexibility Exercises

3. 4 x 300 (Event run) Speed 42 seconds/rest 5 minutes

4. 8 x 100 short hill runs speed fast/rest walk back

5. 8 x 100 short hill runs speed fast/rest walk back



Thursday 1 Warm up: 1 mile in and outs

2. Flexibility Exercises

3. 3 x 200 speed 26 25 24 seconds/rest walk 200

4. 3 x 150 (build ups) speed slow medium fast/rest walk back

5. Weights



Friday 1. Warm up: 1 mile in and outs

2. Flexibility Exercises

3. 3 x 200 speed 26 seconds/rest walk 200

4. 1600 relay hand offs



Saturday Meet

Sunday No organized practice, encouraged to do some cross country running, about 20 mins



4. Late Season (May June)



Monday 1 Warm up: 1 mile in and outs

2. Flexibility Exercises

3. 1 x 450 speed 50 second 400/rest 15 minutes

4. 3 x 200 speed 26 25 24 seconds/rest walk 200



Tuesday 1. Warm up: 1 mile in and outs

2. Flexibility Exercises

3. 4 x 300 speed 42/rest 5 minutes

4. 4 x 200 speed 28 27 26 25/rest 3 minutes

5. Weights



Wednesday     1. Warm up: 1 mile in and outs

2. Flexibility Exercises

3. 1 x 320 (Quality run) speed fast/rest 15 minutes

4. 3 x 200 speed 26 25 24 seconds/rest walk 200

5. 8 x 80 meters short hill speed fast/rest walk back



Thursday 1. Warm up: 1 mile in and outs

2. Flexibility Exercises

3. 3 sets speed makers speed fast/rest jog

(50 meter all out sprints  50 meter swing down  50 meter

slow jog  repeat until 4 all out sprints are done) 3 minutes rest between sets



4. Weights



Friday 1 Warm up: 1 mile in and outs

2. Flexibility Exercises

3. 2 x 200 speed 26 seconds/rest walk 200

4. 4.          1600 relay hand offs



Saturday Meet

Sunday No organized practice, encouraged to do a little cross country running, about 20 minutes



These workouts can be applied to all levels of 400 meter runners, but performance times given in this sample are for a potential 46 second quarter miler, so adjustments should be made accordingly

Answer 2

Depends if your in field events or running. I'm a highjumper so i do alot of olympic lifts, plyometrics (bounding, jumping) as well as running. XC i don't really know alot about, except our xc team used to run forever when i was in college.