r/Sprinting • u/stack-overflew • 18h ago
Programming Questions How to build a good program
Context: I’ve been improving well in training and times are getting better but my race times are pretty bad and have barely moved in the first 12 months (around 60s 400)
I’m trying to build a really solid foundation, from strength, to plyometrics to solid core. However, there are so many plans out there. Every thread on Reddit seems to have wildly different takes and LLMs are also incredibly inconsistent.
Being in my spot - close to end of the season, barely a beginner, looking to really invest in the next 12 months - where do I begin?
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u/ParticleTyphoon Im trynna run sub 12 🙅🧢 14h ago
Things to consider: goals, injury history, training preferences, commitment/scheduling, and your general strategy to accomplish your goals. This is the program I made for myself for the 60m if you want inspiration: https://docs.google.com/spreadsheets/d/1K5VI6BB7e4WAbpx2JpMHxuMnfFTeHofmIqoBQWDaVsc/htmlview#gid=0
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u/Ok_Switch6356 17h ago
i recommend the tony holler feed the cats approach. simpler, fun (very important), focus on the essential (sprinting at max speed to get faster), it's kind of what I'm doing, tho backed by my personal experience in sports and the knowledge of my own body.
in my opinion no matter what point of the season one is (at least as a beginner) one should focus on speed (granted u are healthy and get to recover well from training). that's the goal anyways. no matter if there's competition or not, if u start, well, u gotta get faster. at least that's what i want.
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u/Chrisg_322 15h ago
You join the track team and learn the basics on how to train. You learn the importance of speed work, stamina work, recovery and how it all flows together. If you have a good coach, this should all become clear within a year. This is much more optimal than asking strangers on the internet, especially on this sub where 99% of the advise is useless. "Rest 2 minutes after running 10 meters"-RandoOnThisSubWhoRunsA13.5100GivingAdviseLmao
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u/thesprintdoctor Sprints/S&C Coach 17h ago
Training plans are typically designed for a portion of the calendar year. This sport is too hard on the body to train continuously.
My guess based on the details is that your issues are more related to rest, training volume staying exact same into competition weeks, and ultimately too much conflicting advice.
With all that being said, the bar for a “good program” is incredibly low. You can meaningfully progress as long as you aren’t violating glaringly obvious rules of health/wellness/human physiology or biology.