I need your advice on how to best build my speed in the 40-60 meter portion of my race.
I ran my first 100m on Sunday and managed a 12.15 FAT. The start and first 40 meters were awesome (right beside the leaders) but then I got left in the dust haha. (I was happy considering I haven’t set foot on a track in 6 years)
I have been doing a 3-1-3 weight training program which has gone well and speedwork broken into short medium and longer speed.
I haven’t really done any of the speed 3 (Long speed sessions yet) but plan to start incorporating them ASAP.
All speedwork performed on grass with soccer cleats.
2 sets x 3 reps x 30 meter block start sprints
2 sets x 3 reps x 60 meter lying start sprints
3 x 80 meter SE type sprints
Weights follow every speed session and I perform Tempo the day after every speed session (Consists of 16 x 100 meter @.65% of max broken into 4 x 4)
I need to do several things.
First I need to improve my overall conditioning and lose a bit of weight. (I weighed myself on Sunday after the race and came in at 205) I want to get down to around 190 pounds while maintaining my current strength levels.
I need to work on my plyos. My strength levels are pretty good and I perform OLY lifts but I think I need to work on my explosiveness even more.
I NEED to improve the 40-60 meter portion of my race.
I was thinking about incorporating a circuit workout once a week. (triples) or some 60 meter hill sprints and plyos with walkback recovery.
Your thoughts and suggestions greatly appreciated!!
Originally posted by chris30
With the flying sprints should I do those in place of my “long” speed (3x80 meter)?
Not sure. What is the point of your ‘long’ speed day? Max speed or speed endurance? Flying sprints work on the top speed phase of your race with the goal of improving max velocity. They are quite hard on the CNS, but since the distances are usually short the muscular impact is less dramatic than speed endurance.
I might have a different take on your GPP. But first two questions: 1) Did you say your best 100m is 10.8? 2) And, is your current acceleration to 40m as fast as -or close- to what it was when you ran your personal best?
Based on your best 30m 3.9, and your current 30m 4.0 to 4.1 on grass…shows that your speed is there.
Based on your info, you should be able to crank out low 11 easily… as speed is not an issue.
Having said that, A GPP is in high order. But, if you are still in comp phase, I would recommend adding at least 1 speed endurance session ASAP (ex.5x100@13s w 5-7min rest ea.). It will take between 3 to 6 weeks to notice the difference, but you will start to notice that the 100m will seem alot shorter as opposed to a marathon…
I forgot to mention that I am not in a comp phase or trying to peak right now. My goal for peaking is to run well at indoors starting in Jan (50 adn 60 meter races). (I am going to start competing in the masters class starting in March)
So basically I want to run well indoors this coming winter and then extend my gains to outdoors the following summer.
Chris it sounds like you came out to run just to see where you were. like you had been training and the itch to perform was there and you just had to see kind of like a time trial to base the rest of your training phase on. if this is correct then I think that you are doing just fine. Like someone else said your speed will dramatically increase once you are out of your max strength training phase and your trainign goes from more tempo to more speed workouts. I think you are doing just fine. if you got out fast and carried it for about 40m then died its because you are only training at that distance. 3x80m with an 8 minute rest once a week or so isnt suffecient to to gain any speed indurance except for your first 50 - 60m. I would guess also that you were at top end speed at appx 20m then could only carry that for another 20m or so. speed endurace days should include at least 20m more than your race with max rest in about 4 - 6 sets. so if you are training for the 100m your speed endurance should be 4-6 x 120 @ 80%-85% w/ 3-5 min recovery.