I thought it might be interesting to start a thread on sessions that forum members liked prescribing/ performing. Perhaps list a few, objective for the session, phase of traing the session was in and any other info. that may help readers put it in context.
Maybe coaches might have a session that helped their athlete really sharpen up or overcome a slump.
Maybe athletes have a particular favourite that they look forward to doing.
Will the suggestions of the two coincide…?
As far as looking forward to it, I find that 100% sixties are my favorite sessions. Believe it or not I also look forward to full speed SE as well. I think I like these sessions because they let me see the results of my hard work, and show me where I’m at. I don’t get that satisfaction out of shorter work, because I could have improved a ton, yet it may only show up to a few hundreths, or nothing on the watch over such short distances. Also I don’t really like 95% work, but I do it anyway for unloading purposes. It’s discouraging to run a half-assed 7.5 60 in training, when you’re capable of a 7.2.
During GPP we used to train on Bondi Beach early on Sunday mornings. The session consisted of :
2km warm-up jog on hard sand
2-6 150m sprints through ankle deep water
2-6 50m sprints on soft sand
We spent more time checking out the talent than running, then finished the session with breakfast as McDonalds. 
Right now I’m just training for 30m in training. So sessions will look something like:
10-12 * 15m
OR
6-7 * 30m
OR
3-4 (4 hopefully soon) * 120m at 95%.
I got the last one from the speed development thread and it is for building up high intensity work capacity (which I obviously need if you look at the first two) as well as working on technique and rhythm as well as balancing out CNS and muscular demands. I haven’t been doing these sessions for long, but I love doing them. I make sure I’m completely prepared with lots of rest before I do the first two and thus I never really have to do them submax which makes them lots of fun.
What do people do for bike machine training as a replacement for tempo? Its pouring for the second day in a row here so I just got back from doing:
2835s + 1435s at 130-140 RPM on level four with 30 seconds in between reps and 45s in between sets. Does this sound about right for those that use it?
My favorite session is 110/120/150/120/110 speed endurance workout. I did it 2-3 times w/my club team before I did it alone. I will probably use a workout like this, becuase of the higher volume, during the Competition phase.
I love this workout and I don’t really know why. I actually look forward to this workout everytime I perform it and I fly when I do perform it.
My favorite lately is 200-300 meter hill sprints with low recovery. (For GPP) 
Feels like you are doing a REAL workout hehe
I have to add that I LOVE hill sprints up the hill I have. It is so great. It’s almost like a track orgasm (j/k…don’t get all anal about it )
It was raining AGAIN in New Jersey today so I just stayed indoors and did depletion BW squats, chinups, and pushups.
I was expecting to get about 120 in the squats on the first non-stop set. I got 475! Ouch, it hurt though. I then gave 2 minutes, did 50, 2 minutes, did 40. Hopefully I can walk tomorrow.
In the chinups I did them in the same way and got 12, 5, 3. This is pretty pathetic, I think I’m going to start doing 4 every time I walk in my room and bump it up as I can do more and more total. I’ll try to get to 25-30 in a row before I start doing weighted back exercises again.
In pushups I got 42, 13, 10. This is the same as I got the last time I did them but I haven’t done them in a really long time. I need to start doing upper body lactic acid work.
My favorite session is 30 meter flys. Next to 30 meter flys i love doing 150’s with full recovery.
Accelerations, 30’s or block work.
2 x 3 x 30m accerelations
4 x 90m In and Outs
At the moment all training sessions I do I love. But generally the closer they are to Strength and power sessions the more I love it.
i gotta agree with quick and say 30m flys or 30m starts
quick, are you guys competing at yale this year? if so ill see (and race) you
eric
no were not competing at yale.
Block work and (surprise!) accelerations. I love the feeling of blasting out at the start.
i personally like short breakdowns-90,80,70,60.even though every run is above 95% it feels like as the distance gets shorter the more explosive and in synch you feel.
Today after doing accumulation weights in my 2nd to last week of GPP I did this on the 15 degree hill outside my house:
8*(19 lunges
15 pushups for 5 of the sets then 10 pushups for 3
Running As
Stiff legged bounds)
Then I started doing the 19 uphill lunges, walkback, and another 19. I did 15 sets of these. This was a tough workout, I’m expecting some serious DOMS, but I’m going to take an ice bath and eat a lot so hopefully it won’t be that bad.
X-man,
I gotta try that.
The best session that I see results from is 400/300/200 with 10 min recovery (around 90-95% intense). You can see the improvements week to week.
The best one I look forward to is NOT the above but rather a hot, 40 degree day, shirts off, a big training group, taking up 8 lanes of the track, all runners in form and yep … blocks. 2 sets of 40/60/80m with 5-6 min recovery finishing with a flat out 300m.
Ahhhh… what it’d be like to train with another serious sprinter and maybe even, a coach! 
You can be a dedicated sprinter and train by yourself. You learn alot about your own mind and body, but I reckon that it’s difficult to become the fastest you can be without a coach for guidence and that extra push, and specifically other sprinting partners of your same ability. Ben Johnson might have been too fast to train with others, but most of us can find training partners close to our own ability.
How long and how come you don’t train with a coach or other sprinters?
I have yet to find a knowledgable coach or a serious training partner. Track is very small-time in MI.