an average speed session depending on recovery level of said sprinter will be between 300-600 meters. this is your total volume. for sprinting you must focus on the quality of reps versus the amount. no point in doing more reps when your form has gone to shit and you can feel yourself hitting the ground heavier.
how many 30’s. well, not just 30’s. an example workout for that day would be…
warm up, your routine as you’ve come accustomed to
progressions: this would be where you are progressively doing reps where you are increasing your speed with each one getting to the point where you “feel” you are ready to sprint in that 95% and above zone.
when you are ready this is when you start counting your volume. these progressive runs can be over 10-40 meters and some even carry them out to 50-60. truly depends on what you are feeling. remember though: the warm up is to prepare for the work sets and reps not to fatigue you for it.
sets x reps x meters -->
face down starts, self start: 1x6x10m (60)
Roll Start: 2X4X20m (160)
Roll Start: 2x3x30m (180)
Total Volume: 400m
on Tuesday you said 1800-2000 meters… are you saying that the total amount that i run that day is around those numbers?
yup, i am. do a search on tempo. plenty of info on it as to how, why, when etc. you are in college/university there will be papers requiring research and grunt work so educating yourself in the area of athletic performance equates to that.
Wednesday is almost the same as monday?
And thursday is almost the same as tuesday?
yes. you are in the start of the season. however, there is one thing i forgot to mention. I would have one day where you are doing some type of hill sprints or sled drags. wednesday would be a good day for this and then later in the season as you phase out the hills/drags you put focus on speed endurance.
the hills/drags are over short distances (10-25 meters approximately) and an extreme amount of weight is not used. too much weight will alter your normal mechanics and this is unacceptable.
And on friday i do 20-50 until it equals 400 meters… that would be a short workout, right?
And finaly, saturday is just tempo.
Sorry to ask so many questions, im just not to keen on the lingo of track :o
certainly depends on your definition of a short workout. how quickly you warm up depends on weather. this could take 30 to 50 minutes. then you are into the work sets. you recover quick as you say so i’ll estimate at least 30 seconds to every 10 meters. see below:
rest time between reps is estimated at a minimum for 20 minutes total. how i figured this would be you sprint, rest, repeat. between each set or change of distances i would double the rest you were taking between reps. following this you would now have a workout time of warmup + sprint times + rest (approx. ~25 min or so).
so not necessarily a short workout especially when you get further into the season and you are doing 50’s and up.