30 m hand timed

[nycjay01]

@lkh

I’ll throw some real numbers out there. I’m actually an athlete, not a coach, but these are for a 16-year-old high school kid I’m working with. He started as a pure beginner just trying to make his high school track team in the 100 (for which he needed a 100m in 13.0h, though he’s well past that now). I’ve given him a cut down version of the kind of warmup that university/pro athletes use, and we’ve been workng on leg strength, block clearance/form, gradually increasing the length of sprints and his work capacity–pure short-long from the very beginning. He has talent, but he is also #7 academically in a highly ranked high school, and I’m only working with him once a week on the weekends. These are the workouts and times. All times are hand (by me) from command (not first movement):

date/distance Raw_Data Rounded
10/12/2008
4X100 extensive tempo not timed

10/19/2008
4X20m 3.12 3.20
40m 5.16 5.20

10/26/2008
5X30m 4.13 4.20
60m 7.53 7.60

11/2/2008 RAIN

11/10/2008
2X20 3.03 3.10
60 7.47 7.50
60 7.85 7.90
100 13.19 13.20

11/17/2008
2X20 3.06 3.10
100 12.61 12.70
50 fly 6.46 6.50
50 fly 5.97 6.00

11/22/2008 (special endurance this week)
3X20 2.97 3.00
150 19.37 19.40 standing
120 16.62 16.70 standing
100 13.18 13.20 standing

11/29/2008
3X20 2.89 2.90
100 13.44 13.50
100 11.12 11.20
100 12.29 12.30

We are also not doing ANY weights, only plyos with 6 touches per foot during the warmup. In two months, he has gone from not knowing even how to set blocks up properly to within striking range of 10-point if he gets in enough work. This coming weekend we will be doing 80-100-120-150, which will be the first of Charlie’s whole workouts that he will do.

Burner, see what the result was for the first 100m after not running anything longer than 60–and what happened after getting in SE and special endurance for several weeks after some speed was built up. Running a single 100 after nothing longer than 40 isn’t close to good enough; You have to do it for weeks or months to get ready for a top 100/200 performance. Read about Asafa and Usain runing 300’s on grass FOR MONTHS.

Nice progression. Another option would be to do the special endurance in a descending order ie 180 150 120 if he stuggles with lactic acid.