For anaerobic alactate power, how much rest do you take between rep? Say I’m doing a 200 workout…2-4 x100 or 150 at 95 - 100%. How much rest do I take between each 100 or 150?
10-15 after a 100 or 150
and 15-20 after a 200
same for a 300…
that is how i do it…
today i ran 300 200 150
ran the 300 in a new training P.R. 35.9
rested 20 mins
ran the 200 in 23.1
rested 15
ran the 150 in 17.0
i just ran a meet saturday and i ran 22.0 so 95% is 23.1
exactly where i should be! however i have gone faster in trainign this year… 22.7. But obviosly the 300 took a lot out of me.
ohh ok cool thanks. Yeah this is my third week of training after over a year layoff. I have been doing mostly 3x400 with 6 min rest at 64, and some more workouts like that. Today was my first day of putting on spikes and actually running hard, I did 1x300, 1x150 with a 30 min break. I ran 36.2 and 16.6 so I figured on friday I might do that 150 workout and see how that goes. I was reading on how you have been doing, good job man and keep it up. The long layoffs suck don’t they? haha
Yea man layoffs do suck…
what are your PR’S?
Anything at full speed over 7 or 8 seconds will have a lactic componant, though it is usually mitigated after 7 or 8 min break- however the CNS recovery takes much longer- 15 to 20 minutes or even longer at the highest levels.
For us 400m boys, we have done series of 60m in sets with 8 min between. As Cahrlie says anything over 7/8sec will cause lactic to accumulate to some degree. We have also used speed bounding over short distances for alactic power development. Mennea did alot of th 60m rep stuff as did David Jenkins. its good but you need to allow a couple of mins between reps to let the creatine stores replenish to some sort of reasonable level too.
Typical winter might be 3x4x60m 2min/8min
can mic this up with tyre or sled also speed bound too with varying distances from 30 - 80m
how can the rests for 95% and 100% runs differ? Or is differentiating overkill?
You want to start training this system in-season, right? Like maybe start during the pre-comp. phase before indoors? Also, when training this system, does the distance you are training at determine what type of workout? Ex: 3x4x60 is a speed/maxV workout, but the 100/150 workout goes with Speed Endurance/SE? Just trying to make sure I have this all correct.
Originally posted by JimboUKdec
how can the rests for 95% and 100% runs differ? Or is differentiating overkill?
Who us this for? I dont quite understand what you mean
quik, my pr’s are 48.9 in the 400 and 22.2 in the 200 from high school two years ago. My only F.A.T. race is from freshman year in college I ran 50.3 indoors.
Originally posted by tinsoldier
[quote]Originally posted by JimboUKdec
how can the rests for 95% and 100% runs differ? Or is differentiating overkill?
Who us this for? I dont quite understand what you mean [/quote]
To clarify; how long would rests at 95%pr time/effort compare to 100%pr time effort? I’m assuming doing runs at 95% would mean you require significantly less rest between runs than 100%.
y400,
your on the right track then with youre workout times…
keep up the good work… let us know how it goes.
[i]Originally posted by JimboUKdecTo clarify; how long would rests at 95%pr time/effort compare to 100%pr time effort? I’m assuming doing runs at 95% would mean you require significantly less rest between runs than 100%.
If I’m going at 95% I usually only give myself a minute for every ten meters. If I’m going at 100% I give 1.5 minutes or more.