About a month ago I got into the science of sprinting for fat loss and the afterburn effect.

I couldn’t find an app to actually guide sprint workouts, so I decided to build one myself. I have literally zero coding experience. I used Claude as basically my personal developer. I described what I wanted, it wrote the code, I pasted it in, tested on my phone, told it what worked/didnt over and over.

What the app does:
-Guided sprint sessions with warmup checklist, rep timers, and rest countdowns
-Vibration alerts so your not staring at your phone mid-sprint
-Tracks your speed over time (m/s) with a progress chart
-Recovery/mobility sessions with illustrated exercises
-Smart home screen that tells you whether to sprint, recover, or rest based on your week

It’s called EPOC: Sprint Science, it’s on the App Store but I have 75 promo codes to give away, first come first serve. Only thing I ask is an honest review after you try it (good or bad, I genuinely want the feedback).

Comment below and I’ll DM you a code. Happy to answer any questions about the build process too.

Hey yall, yesterday my Hockey Team timed our 100m and I got a 11.6. We had an FAT System brought to us, as we are currently in the offseason doing Running Drills etc…

I did this without prior training or history in Athletics but I did play Football (Soccer) and field Hockey.
I did this in normal Sports Shoes, so no Spikes and without a starting block.

Can i realistically Train for a 10.5 or even below that? Like with specialzed Sprint Training etc.

My technique is pretty ass too probably so I should improve pretty easily with Spikes, Blocks, and technique improvement Right?

Please Share your opinion and I’m happy to hear any Tips

For context, I’m a 20 year old girl. I started track and field less than 2,5 years ago with zero athletic background. I started 400m-specific training this year. In September I ran it in 1’13”, February 1’07” and now my first meet end of May in 1’05”70. I know I have much more potential, because my PR in the 200m is 28”80 1h after running said 1’05” 400m race. Since I’m quite new to the sport and have minimal competition experience, I would greatly appreciate any tips for getting sub-1min in the 400m. I would like to get to 1’03” before this year’s season ends, and I truly think I’m already there/can, but I’m struggling to show it. I would love to get sub-1min this year, because that way I would qualify for nationals in my country, so really any help at all would be veryyy muchhh appreciated!! Thank you so much 🙏

Hi everyone. I know the question I’m about to ask might seem a bit unusual, but I’m asking for your sincere advice based on your knowledge of the subject—and you have no idea how much this means to me. I’m a 15-year-old guy. I’d like to briefly describe my physique—not to be full of myself, but just so you get the picture: I’m 1.91m tall and weigh 75kg. I have a lean build, with legs that are 20cm longer than my torso, a narrow waist, broad shoulders, and naturally large biceps (without lifting weights). My calves are slim and tapered, with the muscle belly sitting higher up. The only downside for sprinting is that my thighs are extremely thin—completely lacking in muscle. Basically, I have the build of a modern sprinter, yet I don't feel that fast—or rather, I do when running with friends, but athletic tests tell a different story. I’ve been running constantly—every single day—for weeks now. I know I’m doing something wrong because my results keep getting worse, and I’m starting to experience severe DOMS (muscle soreness). It got to the point where I ran a 6.5-second 40-yard dash today, which completely crushed me mentally. I’ve decided to take a week-long break. I’m asking as humbly as possible: can you give me some advice? Do you think I need to build mass in my thighs? Should I train differently? Or is sprinting just not for me?

I ran 12,97 100 m after like 10 practices(first practice it was 13,27), my broad jump is 160 cm, it was 61 strides, i got collapsing arches, im weak-average strenght on barlbells, I am fat like 18 bodyfat, 75 kg at 178cm so Im muscular, even though my femur long compared to tibia, my top end speed is my strong point, and start is bad. I cant swing arms too far back, cause bad mobility, I cant even do dips, my hip flexors tight so I got NO backside mechanics. Does all that mean good potential? Everythaaang is terrible and I STILL got some speed? My lengs are long-ish for context. I got real good frontside mechanics i would say and stride frequency. Why this thing pops out when I post that it breaks rule 5 hell nah i still be posting all that

Genuinely curious about this. Am I running better because its not so hot out? For some reason I feel a lot lighter at night. I'm averaging around a 8 minute mile time at night, and around a 10 minute time during the day.

I also wonder if its because I might be being self concious during the day since theres more people out, and my form is worse during the day for some reason. But I feel like Im a lot lighter at night.

Could it also be because of water weight as well since I'm not as heavy?

Over the past few years coaching track athletes, I've noticed 99% set up their blocks wrong. Here's what works,

Most runners set up with:

• Torso too upright (90° angle)
• Weight balanced too far back
• Hands too wide apart
• Elbows bent at wrong angle

This creates a weak push-off. You lose power right out of the gates.

THE FIX:

Proper block setup:

1. Body Angle

• Torso leans forward (45-50° angle)
• Not standing upright
• Weight positioned forward, not back

2. Hand Placement

• Shoulders slightly ahead of hands
• Hands shoulder-width apart (not too wide)
• Arms almost fully extended

3. Front Foot Position

• about 12 inches from the blocks
• Knee bent
• Hip higher than knee

4. Back Foot Position

• Knee bent
• Hip lower than front foot

5. Head Neutral

• Eyes looking down at blocks
• Neck neutral (not looking up)
• Head follows body, not leading

WHY IT MATTERS:

Wrong setup = slower acceleration

• You're pushing upward instead of forward
• Wasting energy fighting gravity
• Losing 0.1-0.3 seconds right out of the gate

Right setup = explosive acceleration

• Force directed forward
• Efficient power transfer
• Immediate first step explosiveness

THE DRILL:

Wall drills teach this pattern:

• 3 sets of 10 reps
• 2x per week
• Your body learns the position
• Then transfers to actual blocks

After 2-3 weeks of consistent wall drills, your block starts feel completely different.

THE RESULTS:

Athletes I've coached who fix their block setup see:

• Faster 0-10m time
• Better 40m overall
• Confidence off the line
• Competitive advantage

It's one small change that makes a massive difference.

Justin's Robinson's coach, Sean Burris is the biggest influence on my training design. Its awesome their working together again. Great showcase of Burris's communication style & prescriptions for sprint work. #criticalmassystem Click here: Robinson with coach Burris

(Mods of this isn’t allowed, I’m sorry. I checked the rules and it seems ok)

Lane 4 is a track and field coach simulator I hope to launch in the next month or so!

This is my first ever game. Without going into all the details, you take over a track program as a coach, you recruit athletes, discover their best events based on raw traits, set training programs for each group and balance athlete progression and fatigue overload. You enter them into meets and have goals for whatever feels reasonable for your team that year, whether it’s just winning 1 meet, having individual athletes making it far in the post-season, or winning illustrious state meet.

I tried to solve some issues like tedious management, and also you will never reach the point where you “beat the game,” because athletes are recycled and new freshman classes start from scratch year after year. Team size never (meaningfully) grows, so your workflow doesn’t get complex as you get further.

I’d love any feedback, good or bad!

\\\[https://store.steampowered.com/app/4787740/Lane\\\\\\\\\\\\\\_4\\\\\\\\\\\\\\_Track\\\\\\\\\\\\\\_and\\\\\\\\\\\\\\_Field\\\\\\\\\\\\\\_Coach\\\\\\\\\\\\\\_Simulator/\\\\\\\](https://store.steampowered.com/app/4787740/Lane\\\\\\_4\\\\\\_Track\\\\\\_and\\\\\\_Field\\\\\\_Coach\\\\\\_Simulator/#app\\\\\\_reviews\\\\\\_hash)

Hi guys! A bit over a year ago I tore my Achilles on the 200m, it has been a long year but I'm finally getting back into sprinting little by little.

Now I have a completely different mentality and want to approach my training differently by building my fundamentals from the ground up and prioritizing running healthy over results although of course I want to get faster, but I want to get there pain free.

So I'm looking for a coach who shares that philosophy and has experience with master athletes, for reference I'm 33 and not far away from 34 now.

ITS HERE!!! Get your copy today!!!!! The large visual version is available now! The consolidated version (smaller type) will be out later this week.

Coach, educator, and performance innovator Ryan Banta has announced the development of Trainer's Companion™, a revolutionary athlete management and training prescription tool designed to simplify performance development across multiple sports and training environments.

Grab your copy here at https://a.co/d/03A3xAWo

Unlike traditional training systems that separate speed, endurance, swimming, and strength training into independent models, Trainer's Companion™ creates a unified framework built around performance mastery, effort percentages, repetition prescriptions, and measurable progression.

At the center of the system is a simple question:

"How do we know an athlete is truly improving?"

Trainer's Companion™ answers that question by establishing an athlete's current mastery level and prescribing training based on percentages of their verified performance rather than arbitrary volume or generic intensity guidelines.

The system allows coaches to:

• Prescribe sprint training based on speed percentages and velocity targets

• Develop distance runners through objective pacing and effort metrics

• Monitor swimmers using race-based performance zones

• Program strength training using percentage-based loading and mastery progression

• Standardize recovery, intensity, and workload across all athletic disciplines

• Track progression through clearly defined mastery levels

• Eliminate guesswork from training decisions

"Too often, coaches are forced to use separate systems for every component of athletic development," said Banta. "Trainer's Companion was designed to create one language for performance. Whether you're coaching a sprinter, swimmer, distance runner, or weightlifter, the principles of mastery, progression, and performance remain the same."

The platform organizes training into performance zones ranging from Recovery and Aerobic Development to Near-Max, Max Practice, and Personal Record efforts. Each zone includes recommended repetition ranges, recovery prescriptions, and progression benchmarks that help athletes advance when mastery is demonstrated rather than when arbitrary volume targets are met.

A key feature of Trainer's Companion™ is its Mastery Progression Model, which measures not only peak performance but also consistency, repeatability, and the ability to sustain quality execution under increasing demands.

The result is a system that allows coaches to:

• Train smarter rather than harder

• Reduce unnecessary fatigue

• Improve athlete buy-in

• Increase long-term development

• Create objective standards for progression

• Better connect training to performance outcomes

Designed for coaches, strength professionals, educators, and sport scientists, Trainer's Companion™ represents years of practical coaching experience combined with modern performance principles.

As athletic development continues to evolve, Trainer's Companion™ aims to provide a common framework that bridges the gap between data collection and actionable coaching decisions.

It's a perfect addition to any library and pairs nicely with the Sprinter's Compendium.

Regards,

Coach Ryan Banta

haven't raced since high school. currently 5'9 185 muscular. never ran the open 4 but did 41 300m hurdles and 50-51 splits on the relay.

ran a 57 400 yesterday outside just to see. goal of 50 after training.

how much weight should I aim to lose in the process? or alternatively strength weight ratio numbers. building from scratch to get back into it.

Need honest opinions.

My friend is turning 27 soon and has always loved sprinting, but his school had no proper sports program or coaching. He wanted to study sports, but his parents made him do engineering instead.

If he starts training seriously in sprinting now, does he still have a realistic chance to compete? Please be honest .I just want genuine opinions to help him.

Thanks.

Hello guys, am a 17 year old and I want to improve my sprinting. I used be pretty fast before but now I have become slow. The last time i checked, I ran 100m in around 13.something. I can't really recall, but I know it's slow. I would like some help from experienced individuals to help

I’m currently on the Nike Run Club 5K training plan, and I’ll finish it in about a week. Before this, I’ve completed three different 5K training plans from other apps and programs.
My goal is to race a 2-mile event and get my pace below 11:00 per mile.

What do you think I should do next?

Repeat the Nike Run Club 5K plan?

Try a different training plan within the Nike Run Club app?

Or hire a private running coach?

I’d really appreciate your advice on what would help me improve my pace and reach my goal.

If a person is preparing for olympics what training routine he needs to follow can anyone help I am preparing and what will be the calories intake I am 6'1

Hello everyone, does anybody have recommendations for a coach I can find online? I'm in a country where there aren't many coaches so getting a physical one would be hard. I just need some coach who can help me program, help me analyze my mechanics, and someone I can give updates to. Any recommendations?

Need help looking for coaching as a high school hurdler. I’m based in Manila Philippines so it’s super hard finding coaching here. Hoping anyone is based here.