Listening to charlie about the qualities of combine 60s with for an example a 600, i based my indoor plan on 50m long. That is because we had a 50m long indoor track. I made my athletes that this is what is correct for them and not to worry about not having a proper indoor track to train. These athletes are 17 or younger.
They lead the statistics in the whole country and broke track records in 200m. people couldn’t believe. The were even check for…
So i would say young athletes train under shorter distances.
In the long term (development) it may be better to stay with shorter distances. But if you do this then you had better do some serious general conditioning.
With intensive tempo based programmes I think a lot of improvement comes fromt the general conditioning as much as the lactic tollerence. This is just pure speculation. I wish i could train 1/2 the group one way and 1/2 the other and see what happens! I really want to try a pure speed based programme for a 400m runner (a good one) just to see what happens. However, these are people’s live we play with so I wouldn’t want to risk it.
Perhaps the answer is to just shift the ratio of longer stuff to shorter stuff in favour of the shorter stuff? 1 session longer endurance a week and 2 shorter? I know Michael Khmel (5 athletes under 46 in his group) works on a week where you have 0-60 one day 60-150m andother and 200-300 the third…
Sorry I was a little late getting to this. I think it looks OK except I would shorten up the length of the reps (number of reps looks OK) – going underdistance for all – focusing on quickness and relaxation at a pace that approaches race quality. For all the sprinters on Friday, I would back way down. I would do a regular warmup, 4x30m starts and 4x30-30 flying sprints for all the sprinters. You might end up with a 90% effort 150m for the long sprinters. Maybe an 80 for the short sprinters. But I wouldn’t hesitate to drop this for either group if they seem tired. Wednesday’s work looked pretty hard for a week when you’re trying to get everyone recovered and fresh for next week.
I like the setup you have for the following weeks (lots of rest between racing).
Good luck!
On a similar note, I had a female athletes compete in the 100, 200, 4 x 100, 4 x 400 with prelims on the same evening. Each race was near 100% effort. She is not a 400 type - a pure sprinter; therefore, I feel that the 400 takes an extreme beating on her body. She qualified for the 100, 200 and 4 x 100 @ sectionals and has a one week between regionals. Any suggestions…can she get two high intenisty workouts (one block day and one stick day) or is one enough. In addition, she will have a 10 days between regionals and state instead of the 7 days she has this week.
Any thoughts would be great
I think you can do two if you keep the volume low enough, but you have to observe to see how she’s doing with the first one, how she looks on the recovery day and then how she’s doing on the second high intensity day. I don’t think the block and stick work should be a problem. But I wouldn’t go too long or too many with the reps.
Thanks, I will strongly consider your suggestions. There is such a thin line between being rested and being rusty.
I cannot wait for my dvd material to arrive. I am trying to get started early viewing them for next season.
well the “rest for success” concept has worked out well. Both of my guys went first and second in the 100, and 2-3 in the 200, 1st in the 4x100 at conference and we one the conference team title also. We smashed last years champs by 80 points.
Moving forward, we are in the sectional finals and my sprinter A looks flat. He is the one witht the naggin ankle injury. COnference was his first competition in the 100, 4x100, 200 in almost a month, so he got a lot of rest after that meet. Yesterday in sections he looked flat. His speed endurance is suffering becasue he has taken so much time of over the last month from running. I think he is beyond peaking and moving into “dampering” 
!! If he moves on and qualfies for state, what can I do to sharpen him up and rest for state in which he will compete in a grueling 100,4x100,4x200. By the way I do have alternates for both relays to give him a rest on prelim days.
OUr practice days, contingent upon his success tomorrow, will be this Saturday, Monday, tues, Weds. State prelims are Friday and Saturday. All 3 races will be ran on both days of state champs!!! 
Thanks for the update. Good to hear things are working out. I would consider something along these lines for the week ahead…
Saturday - some light recovery work, such as tempo on grass 2x5x100 1 min. between reps, 2 min. between sets.
Sunday - Off
Monday - 4x30 blocks; 1x80; handoffs
Tuesday - Same as Saturday
Wednesday - 4x30 blocks; handoffs
Thursday - Off
Intensity fairly high, volume low. Emphasis is still on rest but staying sharp. Granted, your one runner is not as race fit as you or he would like, but there isn’t time for speed endurance work now. Any work in that area would just wear him down further.
well results are this. Both of the relays failed to make state but to explain at this point would be to make excuses, they gave it their all. 
However, I have sprinter A going to state in the 100 and sprinter B in the 200. Times have been better but they are in.
SO are you saying I should not give them 1x400 on Monday just to see if it can affect their speed endurance somewhat?
Also, since there are no relays what would you replace handoffs with?
How about 2x80 flyes. Why? I viewed the tape from regions. He just did not have the next gear that he used to at the 60 meter mark. Trust me, he had a nasty one to give before he got injured.
How about some 30m starts from blocks for my 200 kid and 2x150.
My female hurdler, I was thinking some starts and 2x150 also.
Chime in please
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I wouldn’t do a 400 to enhance speed endurance. Repeat 60s with a short recovery – a minute between reps and 6 or more between sets – keeps the speed high and the short recovery works on the endurance component. Do 2 or 3 sets of 3x60. Another option would be to run 5x70 or 5x80 with 7-8 minutes of recovery. The area between 60 and 80 meters is where speed endurance is going on. Anything after that is more special endurance, and they probably have had enough of that through the racing they have done.
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If you were working off this…
Monday - 4x30 blocks; 1x80; handoffs
Tuesday - Same as Saturday
Wednesday - 4x30 blocks; handoffs
Thursday - Off
… you could replace the 1x80 and handoffs on Monday with the speed endurance workout above. On Wednesday, I might just replace the handoffs with the high-quality 80-meter sprint or you could do 2x30-30 flying sprints (30 accel + 30 maintain) just to stay sharp. You don’t want to do a lot two days prior to the race. I don’t think it’s reasonable to assume he will get that gear back in just the couple of workouts you have left. -
I think on Monday, the 200 runner could do the blocks plus 2x150. I wouldn’t do it on Wednesday, though. Do less–probably the same as the 100 sprinter. The hurdler could follow the same program.
This doesn’t seem like much, but you can’t improve the strength and endurance components much in a workout or two. What you can do is get sharp, rested and focused, which will serve best for the short term.
One added thought, if you do the 2x150s, keep the recovery long. You may consider just doing one (plus the block work), depending on how they coming back from the most recent competition. If they’re tired, making them more tired won’t help because the emphasis at this point is to get them fresh and hungry for the next race.
Speedz, you and the others have been a god-send. Today is tempo and core for the 200 kid and the hurdler. The 100 kid will do the 60m workout today because his ankle was very stiff yesterday. He will do tempo on Weds and rest on Thursday for the big dance on Friday. Thanks a mil. I will have more questions arising soon.
By the way, for anyone who has followed my post “loosing speed”, Sprinter A with the bad ankle advanced to the finals with the 3rd overall fastest time. Chilly out with a 4mps head wind. Coasted to a modest time but that speed endurance he lost while injured is giving him fits. THanks for your help.
will run again tomorrow for the finals. I am predicting a 10.95 if his ankle holds up. The weather is supposed to be heavy rain with a headwind, but he seems to always run almost half a sec faster in the finals, …consistently!!!
Its a mental thing