I mentioned on an earlier post that for FH preparation our coach gave us a program that including long-ish tempos and the general instruction to do some distance running. my distance runs at their longest have been an hour and 10 min., avg. around 50 min. of jogging, 3 or 4 times a week. i’m starting to worry that this will convert my fast twitch and be bad for my speed, is the logical change to switch over to fartleks or to just eliminate the distance stuff altogether at this point?
i run short hurdles and usually nothing longer than the 400m during track season, and i can definitely afford the tailor my FH preparation to what will help me in track.
Without knowing more, I would drop the distance running and just use standard tempo workouts for a sprinter, which should have a good carry over for FH, since the running distances are so short.
Here are a few examples:
4x5x100m (30 sec between runs, 2-3 min between sets)
2x5x200m (200m walk between runs, 3-4 min between sets)
Big circuit:
100+100+100
100+200+100
100+200+100+200
100+200+100
100+100+100
(+ means 50m walk, 100m walk between sets)
The runs should be done no faster than 75%. As a rough guide, you should be able to talk to someone running next to you. If you can’t, slow down.
All of these are 2000m total per workout. You might start with less and build up. I would probably recommend this type of endurance training for most team sport athletes during the off season.
I agree. Intervals such as tempo are far more effective than long runs, and also do not over develop the slow twitch or detrimentally convert fast twitch over the longer period. Any detrimental conversion of the fast twitch in winter would be small enough to be reversed by the time of the outdoor competition; and this should happen simply by max strength weights and speed work etc with the occurent decrease in total tempo distance.
If it’s more of an intensity issue than a volume issue, than why are continuous runs that bad? I would think based on what Charlie said, Intensive Intervals that some on this board are in favour of would be much worse for fibre conversion.
Alex, I also agree that fibre conversion is more of an intensity issue than volume, but intensive intervals have been shown to be part of a successful 200/400 training programme for some and are sometimes limited to early winter anyway. Jut like spec end. should not be overdone, neither should intensive intervals. Michael Johnson has used intensive intervals and any detrimental fibre conversion is likely to be reversed later on.
5 min. jog
5 min. fast
5 min. slow jog
4 min. fast
4 min. slow jog
etc. for 3-2-1, and then 6 min. jog at the end–> 6-10 easy strides on grass–> stretch
the fast parts are anywhere from 75-90% depending on length, hills, and whether or not I am dying… it can be a hard workout to get through if I’m not feeling good, but I never have to walk more than 1 min. of the rest even on tough days.
I might try some of flash’s suggestions also, thanks… I feel like this run keeps up some speed endurance, and is good for gpp… ?
Train like a sprinter for field hockey. Same with soccer same with most sports which involve running. Speed endurance workouts will have more of an effect on endurance during your game then 25 minutes of continous jogging. Who cares if you seem out of shape in the preseason. When the games begin you’ll be fast. I have a friend named the penguin who was one of the top soccer players in the country during hs. He found that speedwork along with SE was the best type of training for soccer. I would guess that in field hockey you are not doing as much running as you would soccer.
Speed should be the focus.
However, it now looks like there could be 2 conclusions.
a. speed work (50m full rest), and ext. tempo (eg. 75% 100m tempo rest) or
b. speed work (50m full rest), and ext. tempo (eg. 75% 100m tempo rest), and speed work repeats (50m tempo rest).
What grade are you in? Could you list some stats? If you’re at a high enough level, you may want to dump FH and use the fall for more sprint specific preparation work. Just a thought.
I’m a senior in HS- I hurdle 8.76/15.3 (top 3 in Mass.) HJ 5’2", 200m 26, 400m 61… I also do very well in the combined events. I seriously considered leaving FH to train for track, but then I was made captain… kind of a hard thing to turn down if you’re trying to get into college! :rolleyes:
I’m sure a fall preparation would improve your times significantly and that would open more doors for you, especially with schools located here in the northeast. Good luck this upcoming FH season.
i probably should have a better attitude, but i am embarrassed to be on my FH team, we are pretty sorry… thanks for the good luck anyway. i look at the season as a good way to stay in shape, because it is sprint-jog-sprint and i play full games. the only addition is lifting, which i have to get up and do before school starting next week :rolleyes:
