instagram story viewer > #trackcoach

#trackcoach

Posts
Track Coaches need their own First 48 episode 😭 #risenathlete #trackandfield #practice #400m #tired #fyp #funny
Track Coaches need their own First 48 episode 😭 #risenathlete #trackandfield #practice #400m #tired #fyp #funny
If I was a track coach 😅 🔎Follow @trackleticsnetwork for all Track & Field.⁣
If I was a track coach 😅 🔎Follow @trackleticsnetwork for all Track & Field.⁣
As a track coach that would LOVE for her kids to run in college one day… my biggest goal for them at 7 + 9 is simply to have fun! #trackcoach #motherrunner #trackmom #motherhood #sportsmom
As a track coach that would LOVE for her kids to run in college one day… my biggest goal for them at 7 + 9 is simply to have fun! #trackcoach #motherrunner #trackmom #motherhood #sportsmom
Understanding Sprint Training 🧠⚡️ If the goal is to get faster, you have to train the specific qualities that build speed not just run “fast-ish” reps.
*I’m a track coach. Speed is determined by the 100m. This post is centered around improving the 100, not the 40.* Clip 1 (45-yard build → timed 10-yard split):
This is top-end training with the beginning of speed endurance. The athlete accelerates aggressively, reaches max velocity around 40–45 yards, and the 45–55 split shows how well they can hold that speed. I regularly time 30–40, 45–55, and 50–60 splits to make sure our training is translating to the track.
In this clip, Anna hits .98 (20.87 mph) a PR for her. Clip 2 & 3 (1080-assisted block start → 5-yard build → 10-yard split):
These are acceleration-based.
The 1080-assisted start helps the athlete feel higher velocities earlier, sharpen projection angles, and clean up early-phase mechanics. The timed 5–15 split shows how efficiently they create horizontal force and get up to speed. This develops the first 10–15 yards, but it does not build top-end speed or speed endurance. Sophie hits a PR of 1.34 out of blocks. Where sprint training gets misunderstood:
Running “fast” 150s or 200s is not speed endurance and does not build max velocity or improve the ability to maintain it. These workouts absolutely have value and I use them throughout the year but we have to understand what they’re for.
 150–200m intensive or extensive tempo runs are capacity work. The reps and rest allow us to safely push the pedal and build volume.
But if you treat an intensive tempo day as a speed day, you won’t get speed outcomes you are aiming for. This is where a lot of programming misses the mark. Simple programming guide: Acceleration:
• Effort: 100%
• Distances: up to 30 yards
• Rest: 5–10 minutes
• Reps: 5–8 Top-end / Speed endurance:
• Effort: 98–100%
• Distances: 40–65 yards
• Rest: 10–15 minutes
• Reps: 3–4 Intensive tempo (capacity work):
• Effort: 85–90%
• Distances: 120–200m
• Rest: 2–8 minutes
• Reps: 3–5 If the goal is to get faster, tapping into our speed maxes is step one. . . . . #trackandfield #training #athlete #coach #sprint #speed
Understanding Sprint Training 🧠⚡️ If the goal is to get faster, you have to train the specific qualities that build speed not just run “fast-ish” reps.
*I’m a track coach. Speed is determined by the 100m. This post is centered around improving the 100, not the 40.* Clip 1 (45-yard build → timed 10-yard split):
This is top-end training with the beginning of speed endurance. The athlete accelerates aggressively, reaches max velocity around 40–45 yards, and the 45–55 split shows how well they can hold that speed. I regularly time 30–40, 45–55, and 50–60 splits to make sure our training is translating to the track.
In this clip, Anna hits .98 (20.87 mph) a PR for her. Clip 2 & 3 (1080-assisted block start → 5-yard build → 10-yard split):
These are acceleration-based.
The 1080-assisted start helps the athlete feel higher velocities earlier, sharpen projection angles, and clean up early-phase mechanics. The timed 5–15 split shows how efficiently they create horizontal force and get up to speed. This develops the first 10–15 yards, but it does not build top-end speed or speed endurance. Sophie hits a PR of 1.34 out of blocks. Where sprint training gets misunderstood:
Running “fast” 150s or 200s is not speed endurance and does not build max velocity or improve the ability to maintain it. These workouts absolutely have value and I use them throughout the year but we have to understand what they’re for.
 150–200m intensive or extensive tempo runs are capacity work. The reps and rest allow us to safely push the pedal and build volume.
But if you treat an intensive tempo day as a speed day, you won’t get speed outcomes you are aiming for. This is where a lot of programming misses the mark. Simple programming guide: Acceleration:
• Effort: 100%
• Distances: up to 30 yards
• Rest: 5–10 minutes
• Reps: 5–8 Top-end / Speed endurance:
• Effort: 98–100%
• Distances: 40–65 yards
• Rest: 10–15 minutes
• Reps: 3–4 Intensive tempo (capacity work):
• Effort: 85–90%
• Distances: 120–200m
• Rest: 2–8 minutes
• Reps: 3–5 If the goal is to get faster, tapping into our speed maxes is step one. . . . . #trackandfield #training #athlete #coach #sprint #speed
When I was in high school, my track coach challenged me to strive for greatness, not just settle for being good. I remember a particular race where I was participating in the 400 meter run, even though I was a 100 meter runner. Despite winning the race, my coach saw that I was walking behind my teammates and told me that I should never put myself in a position where I’m looking at someone else’s back. That moment taught me that greatness comes from leading, not just winning. As an athlete, I know that we’re constantly told to be competitive and to achieve success at all costs. But I’ve realized that true greatness comes from being a trailblazer, setting your own pace, and inspiring others to follow in your footsteps. Whether you’re chasing a career goal, a personal passion, or a societal change, it’s important to remember that greatness doesn’t come easy. You’ll face challenges, setbacks, and exhaustion. But when you keep pushing yourself to be a leader, you’ll find that others start to follow. So don’t settle for just being good. Strive for greatness in everything you do, and don’t ever let anyone else’s back be what you see. Be the one leading the way, and the world will follow.
When I was in high school, my track coach challenged me to strive for greatness, not just settle for being good. I remember a particular race where I was participating in the 400 meter run, even though I was a 100 meter runner. Despite winning the race, my coach saw that I was walking behind my teammates and told me that I should never put myself in a position where I’m looking at someone else’s back. That moment taught me that greatness comes from leading, not just winning. As an athlete, I know that we’re constantly told to be competitive and to achieve success at all costs. But I’ve realized that true greatness comes from being a trailblazer, setting your own pace, and inspiring others to follow in your footsteps. Whether you’re chasing a career goal, a personal passion, or a societal change, it’s important to remember that greatness doesn’t come easy. You’ll face challenges, setbacks, and exhaustion. But when you keep pushing yourself to be a leader, you’ll find that others start to follow. So don’t settle for just being good. Strive for greatness in everything you do, and don’t ever let anyone else’s back be what you see. Be the one leading the way, and the world will follow.
‘Squatty’ runs, trash or pass? 🤔 The concept of running drills ‘squatted’ ruffles a lot of feathers in the speed training space, as this goes against so many of the overriding speed coaching principles, like tall posture and minimal ground contact time. But of course, context is always key. Long before I had even heard the term ‘squatty runs’ my track coach @trackcoachuk UK used them every now and then as a drill to improve knee lift. If an athlete’s knee lift looked ‘off’ we’d do a couple of these drills, rather than have ‘lift your knees’ barked at us from the infield. I found these squatty ‘accels’ to be useful around the time this particular video was taken - the exaggerated posture of the drill forced me to be more ‘contained’ at a time when I had drifted a little too wild and flight-based in my acceleration. #SpeedTraining #SquattyRuns #SprintMechanics #AthleticPerformance #SprintDrills #Acceleration #TrackAndField #explosivepower
‘Squatty’ runs, trash or pass? 🤔 The concept of running drills ‘squatted’ ruffles a lot of feathers in the speed training space, as this goes against so many of the overriding speed coaching principles, like tall posture and minimal ground contact time. But of course, context is always key. Long before I had even heard the term ‘squatty runs’ my track coach @trackcoachuk UK used them every now and then as a drill to improve knee lift. If an athlete’s knee lift looked ‘off’ we’d do a couple of these drills, rather than have ‘lift your knees’ barked at us from the infield. I found these squatty ‘accels’ to be useful around the time this particular video was taken - the exaggerated posture of the drill forced me to be more ‘contained’ at a time when I had drifted a little too wild and flight-based in my acceleration. #SpeedTraining #SquattyRuns #SprintMechanics #AthleticPerformance #SprintDrills #Acceleration #TrackAndField #explosivepower
I was so confused when she said I don’t look like a track coach until I remembered what I was wearing. It is what it is. Tutu Tuesdays but apparently my pants don’t count as a tutu 🤣 Pants in my know it. Comment SHOP below to receive a DM to this post on my LTK ⬇ https://liketk.it/5LXN2 #ltkmomlife #ltktall #ltkootd
I was so confused when she said I don’t look like a track coach until I remembered what I was wearing. It is what it is. Tutu Tuesdays but apparently my pants don’t count as a tutu 🤣 Pants in my know it. Comment SHOP below to receive a DM to this post on my LTK ⬇ https://liketk.it/5LXN2 #ltkmomlife #ltktall #ltkootd
Throwback to racing my science teacher for a letter grade. (He’s also a track coach)
Throwback to racing my science teacher for a letter grade. (He’s also a track coach)
Truths and jokes about track runners vs trails runners: 1. Track runners: “I run laps.” Trail runners: “I fought a bear, fell off a cliff, and came back stronger. 2. Track runners be like: “I need perfect conditions.” Trail runners be like: “Thunderstorm? Mudslide? Let’s PR today.” 3. Track runner’s biggest fear: A sprained ankle. Trail runner’s biggest fear: Accidentally running a flat route. 4. Track coach: “Run it like your life depends on it.” Trail coach: “It might.”
Truths and jokes about track runners vs trails runners: 1. Track runners: “I run laps.” Trail runners: “I fought a bear, fell off a cliff, and came back stronger. 2. Track runners be like: “I need perfect conditions.” Trail runners be like: “Thunderstorm? Mudslide? Let’s PR today.” 3. Track runner’s biggest fear: A sprained ankle. Trail runner’s biggest fear: Accidentally running a flat route. 4. Track coach: “Run it like your life depends on it.” Trail coach: “It might.”
🚨Trainers need trainers too! 💫I had the pleasure of working out with WORLD CHAMPION, 2x OLYMPIC 🥈MEDALIST and TRACK COACH, Coach Trammell! 💫He put me through some hip mobility stretches as well as a total body track workout (all is not shown) 💫Let’s just say, my hips felt much better after the session! 💪🏽💪🏽 💫Sometimes you have to step away from the norm and give your body a different type of mojo! 💫It’s beneficial to explore what your body can do and endure in the fitness realm of things! 💫Don’t be afraid to step outside of your comfort zone bc that’s where the growth happens! 🤪🤪 Drop in the comments a new fitness activity you’d like to try or have tried! #trainers #trainersneedtrainerstoo #coaches #trackandfield #olympian #worldchampion #halloffamers #ncat #aggies
🚨Trainers need trainers too! 💫I had the pleasure of working out with WORLD CHAMPION, 2x OLYMPIC 🥈MEDALIST and TRACK COACH, Coach Trammell! 💫He put me through some hip mobility stretches as well as a total body track workout (all is not shown) 💫Let’s just say, my hips felt much better after the session! 💪🏽💪🏽 💫Sometimes you have to step away from the norm and give your body a different type of mojo! 💫It’s beneficial to explore what your body can do and endure in the fitness realm of things! 💫Don’t be afraid to step outside of your comfort zone bc that’s where the growth happens! 🤪🤪 Drop in the comments a new fitness activity you’d like to try or have tried! #trainers #trainersneedtrainerstoo #coaches #trackandfield #olympian #worldchampion #halloffamers #ncat #aggies
As a track coach, there are few people I respect more than those that put everything on the line for a relay. Whether that’s hawking someone down in the 4x4 or eating track to get the stick off on the 4x1, I always respect it.
As a track coach, there are few people I respect more than those that put everything on the line for a relay. Whether that’s hawking someone down in the 4x4 or eating track to get the stick off on the 4x1, I always respect it.
I tried to convince myself to rest this weekend and my mind overpowered me. So here is a sneak peek at today’s hill session. I left the house for a different hill and realised shortly after that it was too far in this heat so settled for this tough guy. Worth a try - end of Strand Street. I love that it’s long as well so some days are slower paced but just as tough if not tougher. I’ve been doing hills since I was in gr8. My track coach didn’t play about these things especially off season. They remain my favourite go to method of accelerating my progress with Hyrox coming up next year. Stay tuned for more hill sessions and different backdrops 🥰🤭🤗 #southafrica #running #hybrid #adventure
I tried to convince myself to rest this weekend and my mind overpowered me. So here is a sneak peek at today’s hill session. I left the house for a different hill and realised shortly after that it was too far in this heat so settled for this tough guy. Worth a try - end of Strand Street. I love that it’s long as well so some days are slower paced but just as tough if not tougher. I’ve been doing hills since I was in gr8. My track coach didn’t play about these things especially off season. They remain my favourite go to method of accelerating my progress with Hyrox coming up next year. Stay tuned for more hill sessions and different backdrops 🥰🤭🤗 #southafrica #running #hybrid #adventure
back to up