Sprint Schedule?

Question

Training Schedule for 5-7 days a week 1-3 hours a day

Sprinter for 100 and 200 meter dash

Wind Resistance Parachute, Street to Run on, Tredmill, Weightbench

Can somebody give me a sample schedule to become a faster sprinter?

Answer 1

warmup: 1 mile @ 8:00 min pace, plyos, dynamic stretching

cool down: 10-12 min easy run

monday: easy run 20 min, circuit training w/ weights, abs

http://exercise.about.com/cs/exercisewor...

tuesday: ladders: 55m, 100m, 200m, 400m, 200m, 100m, 55m

wednesday: easy run 45 minutes, yoga( helps with strength and flexibility)

http://www.abc-of-yoga.com/

thursday: 15 min interval workout: sprint 30 seconds, jog 30 seconds

friday: 45 min easy run

saturday: 12 300m repeats (run 300m 12 times and rest 1 minute in between), 15 50 fast/float (sprint 50m, jog 50m 15 times and rest 30 seconds in between)

sunday:rest