How fast can I sprint again safely?

Build for two weeks at about 85% before touching anything faster. Nearly every returning-sprinter hamstring strain happens on an unprepared max effort in the first two weeks.

Should I still lift heavy?

Yes, but at low reps and high quality. Sets of 3-5 preserve force output without the soreness that ruins the next sprint day.

Do throwers follow the same plan?

The structure is the same; the assessment weights it toward heavier bilateral strength and rotational power instead of acceleration volume.

What if I don't have a track?

A flat 30-40 yard stretch of turf, grass or an empty lot works. Hills are a good substitute when hamstring tolerance is low.

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Free track & field workout plan generator

Speed is a skill you can keep — but only if you train it on purpose and stop treating every sprint as a max-effort test.

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Presets start from what track & field built and what it skipped. Change the goal, days, session length or equipment and Week 1 rebuilds instantly — no login, no email.

Starting from what track & field built. Read the full track & field block

Goal

Days

Time

Kit

Lower Strength

60 min

Goblet Squat4 × 3
Romanian Deadlift3 × 6-8
Rear-Foot Elevated Split Squat3 × 6-8
Dead Bug3 × 6-8
Loaded Carry Medley3 × 6-8
Hip Mobility Flow3 × 6-8
Box Jump3 × 6-8

Upper Strength

60 min

Bench Press4 × 3
Pull-Up / Assisted Pull-Up3 × 6-8
Dumbbell Bench Press3 × 6-8
Single-Arm Dumbbell Row3 × 6-8
Dead Bug3 × 6-8
Loaded Carry Medley3 × 6-8
Hip Mobility Flow3 × 6-8

Speed & Power

60 min

Box Jump4 × 3
Acceleration Runs (20 yd)3 × 3 x 30s
Rear-Foot Elevated Split Squat3 × 6-8
Romanian Deadlift3 × 6-8
Dead Bug3 × 6-8
Pull-Up / Assisted Pull-Up3 × 6-8
Hip Mobility Flow3 × 6-8

Full Body

60 min

Goblet Squat4 × 3
Bench Press3 × 6-8
Romanian Deadlift3 × 6-8
Pull-Up / Assisted Pull-Up3 × 6-8
Dead Bug3 × 6-8
Loaded Carry Medley3 × 6-8
Hip Mobility Flow3 × 6-8

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What track & field left you with

Mechanics

Sprint posture and arm action are still coded. You don't need drills, you need graded exposure.

Rate of force development

Jumps recover fast. Three weeks of pogo and box jump work restores most of what's missing.

Discipline with rest

You already understand why full recovery between reps matters, unlike most gym-goers.

Hamstring tissue tolerance

RDLs, single-leg RDLs and slow-lowering work are non-negotiable before top-end speed.

General strength

Squat and press numbers usually slid. Low reps at high quality rebuild them without wrecking the legs.

Aerobic base

A small amount of easy aerobic work makes speed sessions repeatable week to week.

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