3x160m Tempo Sprints / Speed Endurance & Mechanics Maintenance

Before you start

• Set up starting blocks on the track
• Allow 10 to 12 minutes of full recovery rest between repetitions
• Briefly review target pacing (e.g., aiming for ~16 flat for 150m, representing ~175 pace)

Movement sequence

1. Begin in the starting blocks and explode out with strong acceleration for the first 30 meters.
2. Maintain smooth mechanics and tap the hands through the exchange zone.
3. Transition into the straightaway by keeping hips tall and staying completely on top of your stride without letting shoulders drift back.

Key points

• Hips tall and upright upon entering the straightaway
• Shoulders stacked directly on top of hips without backward drift
• Controlled tempo and smooth arm action (tapping the hands)

Common mistakes

Getting lazy on the straightaway and dropping the hips Drifting shoulders backward Running too fast too early (racing instead of holding prescribed tempo)

Practice notes

Designed for the 100m sprint group including Ian Meyers, Azeem Fahmi, and Maia McCoy. First and third repetitions are noted by coaches as the toughest mentally and physically.