Hey everyone!

I’m 31M, 174cm and 73kg. I started proper sprint training about a month ago, after nearly three years of regular weight training.

I competed in athletics when I was younger, but never trained specifically for sprinting. My PBs from 2013, when I was 18, were:

60m: 8.21s
100m: 12.61s (12.69s in the heats)
200m: 28.36s

I had never used starting blocks or sprint spikes before that 100m competition, so these results came without proper sprint training. Now, more than 13 years later, I’ve decided to take sprinting seriously.

I’m deaf, and my main goal is to represent Poland at the 2029 Deaflympics in Greece. I understand that the likely 100m standards may be around 11.75s and 11.20s for different performance levels, but I still need to confirm the exact selection criteria.

I currently train sprinting four days a week, Monday to Thursday, with a coach, followed by gym sessions on Friday and Saturday. I’m also focusing on nutrition, recovery and sleep. My coach is willing to work with me towards 2029, and I’m considering reducing my working hours to part-time so I can dedicate more time to training.

My first 60m competition is this December, which should give me a clearer idea of my current level.

I know improving from 12.61 to around 11 seconds is a huge challenge, especially starting serious training at 31. I’m not expecting miracles, but I’m motivated to work consistently over the next three years.

Is it realistic for someone starting serious sprint training at 31 to reach around 11 seconds in the 100m?

Has anyone here started sprinting in their 30s and made significant progress?

I’d really appreciate your experiences and advice!

Everytime I sprint to max speed I keep lifting off the ground so much i could take 2 to 3 steps that sometimes make little to no contract with the floor. Almost as if I'm floating (not in a good way). It'll happen on and off throughout the sprint. How do i correct this?

So yesterday i did a sprint session where I did 3 80 meter sprint and since morning my shin bone hurts did i got shin splint please till me

For the past four seasons, I’ve focused on the 400m and sprint-based training. Starting next season, I’ll be shifting my focus more toward the 800m. Does anyone have experience with this, and are there any key points I should keep in mind to ensure the transition goes as smoothly as possible? Specifically, how much more volume and aerobic work should I incorporate, and what are the most important factors to consider?

My 400m pb is 49.3 and i ran a 2.02.2 800m without any specific 800m training. I came through in around 57 in 400m and 1.28 in 600m. What are some of your favorite 800m workouts?

Also i already have quite a bit of aerobe base. I ran a 37:30 10k, a 17:30 5k and a 4:20 1500m. The reason im switching is because i want to switch it up a bit and i think my potential for 800m is relatively higher than 400m.

Now i train 5x a week
Monday: speed (8x200m in 27/28) with 4min rest
Tuesday: aerobe (6x800m in 2:40) with 2min rest
Wednesday: speed endurance (8x300m in 42) with 6min rest
Friday: easy long run 5k at 4:45/5min per km pace
Saturday: fartlek (8x2min at 5k tempo)
Also on mondays and wednesday basic strength training

see i have always wanted to get faster in the first 20 to 30 meter as i play footballl, but i dont see any improvement at all. today a tried single leg broad jump and i have around 2 meter single leg broad jump which i heard is above average but iam slow in acceleration, can. anyone suggest what should i fixed

26M started track about 6 months ago with no prior experience. I ran 17.1 150m by (hand-timed). Not bad , but I botched the curve and just decelerated the whole way down the straight. I’m explosive down the straight and can generally hit much higher top speeds when I don’t have to navigate a curve so I was wondering if anyone has any advice on how to close the gap to my performance down the straights.

I could just focus on the 60 and 100m but it’s only my first season so I’d at least wanna give the 200 a go before concluding I’m not a good fit for it.

if you only did acceleration workouts would you still
keep your speed in the 100m, 200m, and 400m?

what i mean is that will you get slower in the 100,200,and 400 if you only practiced at max 30m in workouts?

might be hard to comprehend i can explain more if needed but the gist of it is the saying use it or lose it

Hey r/sprinting, I'm a sprinter (100m PR 13.96, working on it) and I just released a sprint timing app for iPhone/iPad called LaneSync. The mods gave me the OK to share it here.

I built it because I found hand timing very inconsistent. There was way too much variation from run to run for it to be a reliable way of tracking progress. I also didn't want to buy lasers, because they're expensive and a pain to carry around.

LaneSync lets you time your sprints with just an Apple Watch and an iPhone, or with two iPhones (or an iPhone and iPad). Here's how it works:

• At the start of your session, the two devices sync up.
• The watch/starting device calls off and timestamps your starts, and the phone at the line captures your finishes.
• At the end of the session, you sync them again, select the exact frames where you crossed the line, and the app calculates your time for each run.
• You can add multiple runners to a session, so it works for groups. Caveat: I haven't tested it with very large groups yet, only groups of 3-4.

It doesn't replace official timing at a meet. But for practice and tracking your progress, it's much more consistent than a stopwatch, and it saves all your runs automatically so you can see your progress in charts in the app.

I'm giving everyone in the sub a free month and/or 50% off a yearly subscription. Here are the links:

• Free month: https://apps.apple.com/redeem?ctx=offercodes&id=6805914932&code=LANESYNCMONTH
• Annual 50% off (first year): https://apps.apple.com/redeem?ctx=offercodes&id=6805914932&code=FASTLANE50

I'd really like feedback, especially from coaches. What would make this useful for your training groups? Happy to answer any questions about how the timing works. Btw, I am working on an Android version as well, so I hope to have that out in the near future.

I’m 160lbs and I squat 315, Bench 225, Trap Bar around 405 while around 14-15% bf

Should I option A
Cut down to around 11% bf while maintaining current strength levels and than like maintain around there

Option B
Slowly bulk while gaining strength

This session was a hard one, first real lactic threshold session of the season after coming back from the hamstring injury.

400m at 64-66s, 35s cooldown and a 200m all out (27-29s)

I could barely meet the target on the 200 but it was interesting to see how small adjustments on the curve payoff by the end of the session.

Both reps we're pretty close but again the approach at the curve was different, also it really helps me to see the stats side by side so I can bind what I was going through with real data. I keep thinking that it feels like when you do muscle memory.

I'm beginning to feel something similar to "this is what a 8G start feels like"

I know this might not be new but at least it is for me, really not caring about pressing the stop on the watch and really just thinking about the feelings that go throughout the sprint, specially for me that I'm a solo runner, is a breeze.

Just doing some grass sprints wondered if there was any problems on my running that I can fix sooner rather than later

This session was a hard one, first real lactate session of the season after coming back from the hamstring injury.

2x 400m at 64-66s, 35s cooldown and a 200m all out (27-29s)

I could barely meet the target on the 200 but it was interesting to see how small adjustments on the curve payoff by the end of the session.

The shoulder surgery to be more specific was a laterjet surgery that I did last week. I can't train at all as of right now and can start training again maybe a month or two months before the spring season starts. Right now my prs are 11.32 100m and 23.14 200m. These prs were ran end of April. What could I realistically open up with beginning of March and get my prs to by end of April.

Let me know has my form looks and what I can fix.

Should I be drinking coffee or something with caffeine as a sprinter?

​

I’ve been using the Adidas Adizero SL for about two years and recently bought the Nike Pegasus 40. During A-skips and B-skips, I noticed that the Adidas feels stiffer and bends less, while the Nike feels more flexible.

For timed track sessions like 600m × 4, 300m × 6 and 200m × 12, which shoe would you recommend for a sprinter? I also need it for warm-ups,drills and off-season training.

I already own the Adidas, so is the Pegasus 40 worth keeping, or should I return it? Looking for practical advice and evidence-based opinions. Thanks!

Wantv to know some similar shoes for it

So basically, I’ve been struggling to open my stride for two years now I I truly think I’ve reached a breakthrough. In hindsight, I can see my shorten strides were due to three major mistakes: a faulty understanding of sprint mechanics, not stretching consistently and drilling for speed and power before I had the technique down.

Anyways, this is a video of my doing a 60m rep (90%). If you’ve watched my previous posts you’ll see a dramatic difference in my technique (at least I think). The only issue I see here is poor posture and over-striding. But let me know what else you guys can spot. I’m in all black with cornrows and in the outer most lane. Feedback appreciated🙂‍↕️

Today for my workout i did 6x200 at a 29 second pace for the first 5 reps then for the last one i put on my spikes and ran the last rep all out. My goal is to break the 50 second barrier this year.

What are some plyometric workouts I should do to create acceleration and explosiveness out of the blocks. Im asking because I wanna implement these plyo’s into my leg/technique days when im not do speed endurance.

Wtf is this leg length/leg to torso proportion 💀

What do you guys think of it?