Hey !
I would like to begin the sprinting program describe here : An EZ Guide to Sprinting
Week 1
3x30 meters
3x40 meters
3x50 meters
Week 2
Day 1 :
3x40 meters
3x60 meters
2x100 meters
Day 2 :
1x30 meters
6x150 meters
Week 3
Day 1 :
2x30 meters
2x200 meters
2x150 meters
1x100 meters
Day 2 :
8x50 meters at max intensity
Can you say me if it’s possible to do it on the sand of if it’s better to do it on a track. My goal with this program is to increase my sprint speed, my explosivity, work my cardio but not especially become a “pro sprinter”
Regards.
If you want to increase speed running on sand is a bad idea. The ground contact times on sand are far too long and it will likely alter your sprint mechanics significantly.
Running on sand is something completely different. It is a hell of a workout, but as mentioned probably will not increase your speed greatly. One thing you have to keep in mind is the unstable nature of sand (provided it is loose sand, not packed) and you will probably need to progress more slowly to prevent injury. It is really going to work the hell out of your feet, ankles, and knees.
Thanks you 
So, there is no advantage to workout on sand instead of a track ?
[quote]CaptainM9 wrote:
Thanks you
So, there is no advantage to workout on sand instead of a track ?[/quote]
Not if your goal is speed. I like to throw in a beach workout now and then because it really breaks up the monotony of running. It also is great for working all those muscles, tendons, and ligaments that help to stabilize. Kind of like stability or bosu ball training that is not gay.
Well I understand. Thanks you my friend
I know of a few people who recommend beach sprints for conditioning as the surface can be easier on the joints (Ferruggia, Sisson, e.g.). It depends on your goals. If you are training for track competition, you should definitely run on a track.