Sprint Workout Glossary
Sprint training is not just running fast. Each session stresses acceleration, max velocity, speed endurance, special endurance, technical rhythm, or general work capacity.
📖 OVR Sprint Training Manual — detailed guidance on sprint mechanics, programming, and the OVR system.
Acceleration Development
Purpose: Improve projection, rhythm out of the blocks, and force production in the first steps.
Example 1: 6 × 20m from blocks with 2–3 minutes recovery.
Example 2: 4 × 30m sled pushes followed by 4 × 30m unresisted accelerations.
Execution cue: Push first, then rise. Do not pop upright early.
Fly Sprint / Max Velocity
Purpose: Improve upright mechanics, front-side rhythm, stiffness, relaxation, and maximum speed.
Example 1: 5 × flying 20m with a 25m buildup and 4–6 minutes recovery.
Example 2: 3 × flying 30m + 3 × flying 40m with complete recovery between reps.
Execution cue: Fast but smooth. If the face, hands, or shoulders tighten, speed usually drops.
Extensive Tempo
Purpose: Build work capacity, improve recovery between harder days, and reinforce relaxed mechanics at controlled speeds.
Example 1: 10 × 100m on a walk-back recovery.
Example 2: 2 sets of 5 × 200m at controlled tempo pace with 90 seconds recovery.
Important: This is not a hidden sprint workout. If athletes race these reps, the session changes.
Speed Endurance
Purpose: Maintain high speed after acceleration and delay mechanical breakdown.
Example 1: 5 × 120m at high quality with 6–8 minutes recovery.
Example 2: 3 × 150m from a rolling start with complete recovery.
Execution cue: Stay tall and organized as fatigue rises. Avoid forcing frequency late in the rep.
Special Endurance I
Purpose: Develop the ability to maintain speed and mechanics through severe fatigue, especially for 200m and 400m athletes.
Example 1: 3 × 250m at high intensity with 10–15 minutes recovery.
Example 2: 2 sets of 200m + 150m with full recovery between reps and sets.
Execution cue: Competitive intensity without panic. Mechanics should fight to stay organized late.
Special Endurance II
Purpose: Prepare athletes for extended anaerobic stress and late-race composure in the 400m and 800m.
Example 1: 2 × 500m at target rhythm with 15–20 minutes recovery.
Example 2: 3 × 350m from blocks at controlled race modeling intensity.
Execution cue: Stay composed under fatigue. The goal is sustained rhythm, not survival sprinting.