My post is to ask the forum for some help on my training emphasis. I have had an injury and missed 4-5 weeks of training. I did some testing last night to see where I am at and here are my results, in the form of test/pb
60m 7.51/7.15
150 19.3/17.0
250 33.0/23.0 (200m)
My tests show that my endurance is my main weakness. My query is what would the forum advise on getting back in shape to run fast before the end of my season, my season finishes in sept.
I was thinking of doing speed <60m 1 day per week, and split runs such as 3 x (4x60m) and 3x(3x90m) on another day. Or would special endurance be better?
what help me back in the day was something that charlie fry at south carolina does 250m run… also this is also a good workout: 9x90m @90%@90sec recovery. just some general workouts any questions hit me up…
Curious … what’s the purpose of 9x90m @90%@90sec recovery? If the focus is fitness, would it not be better to lower the intensity to no more than 75% and up the volume to around 1500-2000m?
From your 60m time I would expect you to be able to easily run 17.8 for the 150. So you are right you are lacking speed endurance. If you are naturally a more powerful athlete (relativly) then I would advise you use a short to long approach with all runs over 60m with varying intensity limits for at least 1 day a week.
Then do one day of pure speed work and finally 1 day of longer speed endurance (this could be upto 250m towards the end of the season if you want to run in the 200m). You can do about 1500m of tempo runs at about 16s 100m pace on your days off along with whatever abdominal exercises you do (i’m sure you have some idea of what this could intale )
Charlie goes into details of this kind of program in the Van’04 DVD and it is has taken about 0.5s (100m) off a sprinter I train (of similar standard to you) in the last 4months. Do it right and you should be back close to your P.Bs by September.
I don’t disagree with the full recovery work … obviously he is in need of speed endurance, but 9x90m @90% with short recovery is a tough workout for someone who isn’t in top shape. I’m sure that the quality of the last 3-4 runs will be deminished by that fact. If anything, i would split it up into 3 sets to start with around 10min in between.
you dont agree with me about the full recovery work why?? “obviously he is in need of speed endurance”. if you think he need speed endurance why not do 2x120 with full recovery… the 9x90 really would help him finish the 100m strong… everyone is different and there is more then one way to skin a cat…
You misunderstood. I do agree with you regarding the full recovery work … it is a must!
One important key to finishing a strong 100m is good form and relaxation (Asafa Powell being a perfect example). My point with the 9x90 is that if John is lacking a bit of fitness, then he may not be able to maintain form and relaxation on the last few runs due to the short recoveries. Doing then in sets will provide better quality work in the end.
[QUOTE=tc0710]
If you are naturally a more powerful athlete (relativly) then I would advise you use a short to long approach with all runs over 60m with varying intensity limits for at least 1 day a week.
QUOTE]
Thanks, great advice tc , could you go into more detail about the above session please?
tc0, if you dont mind me asking…What week are you in for this sprinter? I too have been using the short to long program for some HS sprinters and some are complaining that they dont feel as fast as they did when they came off of GPP. Im hoping that it will come together before they go to nationals.
)