Golden Gala Mens 100m Heats

[Charlie_Francis]

@Sevastocrator

fogelson

I am not fast…that’s what my athletes have been doing.

I have done this kind of training with my athletes for over 6 yrs. now. Younger athletes in particular respond better to this kind of training regime (tempo) with shorter breaks. I have found that for my 100/200 and 200/400 runners but not for 100m sprinters these training sessions work wonders.

I take Hart’s approach when it comes to tempo sessions.

We did 15x200m last night in 35sec. with 2min. breaks. When we get to 27sec. pace we will do 7 reps with 2-2.5min. breaks. Over 12 week SPP period we will decrease no. of reps from 16 to 5 where we will run 5x200m in 25-25.50sec in our 12th week. This is not going to be a classic tempo session but more intensive tempo.

How fast? Well, let’s say I coach for instance a very young kid who could run now 21.90 and perhaps in 6 months when peaking - 21.10 - 21.50sec. which is our target. The kid has never been injured, responds to this type of training very well.

I guess (a speculation) Powell’s 10x200 might have been done at around 27-29sec. pace and with 3-5min. breaks judging by his body frame and also he is the100m specialist.

Powell is sub20 in anyone’s books so 27 to 28 is extensive tempo. The breaks can keep it tough but it won’t slow him down (not the next day anyway!)