It seems that the topic of rest intervals on this forum has been brought up many times. when talking about weights, speed endurance, tempo runs, and other areas. I find it very interesting the wide range of opinions on this topic. We all have experiences where longer rest helps and where shorter rest helps. some of us even have science on our side, but for both sides. Very interesting if you ask me. I would like for someone to post workouts dealing with world class on down to high school where rest intervals were long and short during speed endurance. what worked and why. I am a learning coach like we all are. I love this forum and the sharing of such great information. I believe that shorter rests of 8-10 minutes on a 85-95% workout on special endurance like 300’s is beneficial to the overall CNS recovery, and speed endurance of a 200m 400m runner who agrees or disagrees and why.
85%-95% is such a big difference…
My personal best 200 is 21.2 hand time. It was windy and hand time is not accuracte so lets say 21.5 is my best time.
85% is 25.3 90% is 23.8 95% is 22.6
i cannot do 3-4 runs at around 22.6 with 8-10 mins rest.
i can do these runs at around 23.8.
Now my question to you is which would be more benifical? 4X200 in 22.6 (95%) with 15-20 mins rest or 4x200 in 23.8 (90%) with 8-10 mins rest… or 4x200 in 25 with 5 mins rest?
I believe this is really what it comes down to. And in my opinion going as fast as possible with longer recovery is more worthwhile.
thoughts?
Originally posted by QUIKAZHELL
And in my opinion going as fast as possible with longer recovery is more worthwhile.thoughts?
agreed.
It is worth noting that Michael Johnson does do 200 m reps with short rests, albeit for 400m training, and Kenderis does 2 sets of 3 200m with long rests. Nevertheless, both a Olympic champions.
Originally posted by spartacus
It is worth noting that Michael Johnson does do 200 m reps with short rests, albeit for 400m training, and Kenderis does 2 sets of 3 200m with long rests. Nevertheless, both a Olympic champions.
At some point along their elite development, coaches performed various evaluations to determine the proper loading, with respect to the scale and range of work required. These coaches obviously trained other athletes that could probably run as fast or endure with the qualities of those described. However, I doubt they could handle both elements.
The point being, if supercompensation is the goal, one must be careful not to either load excessively or load without the proper recovery, SPECIFIC for that athlete.
I’m of a mind, that if you desire to acheive high quality of performance in sprinting, you need to run fast (95-100%) during SE and provide the most complete recovery as possible! If not, prepare for supercompensation to be possibly delayed and performances to stagnate.
quik
I believe that if you run at 95% which you stated was 22.6s I would say for an 8-10 min rest period for that. it is s shorter run and remember the goal is to get there. I agree that it isnt an easy task to accomplish, however when working toward something we have never had we have to do something we have never done. pushing your body beyond the limits of comfort and breaking through that glass celing is what getting faster is all about. I tell my athletes when they are experincing a plateau, that once you break through that glass ceiling you are bumping up against then now you set the limits, now you set the bar wherever you want it to be. it takes a lot of time to construct a ceiling but it takes a lot of work to break through it.
Didn’t Michael did the 200’s with shorter rest to help more with the 400? I’m sure that his speed work would be much faster than 20.8 - 21.2. I run these kind of times for speed work in practice and obiviously he is much much faster.
I completely agree with shab here. Last season I had had to do the same session that quik described, and i had to do them between 23.9-24.2. I initially thought that this wasn’t possible; as things turned out i did and the following weekend ran my hand-timed pr (22.4). Still nowehere near it this year yet though! :afro:
you will find that the more you ask of yourself, the more you will be able to accomplish. sure we want to be smart about our bodies and injuries and over training and all that which is why I would only recmend this type of a workout maybe 2-3x/ month. like every 10 days or so during the early competition phase. then when we get to the special speed phase we can really see the results of the high percentage low rest workouts because we will be able to push for longer at 100% and hold it during flying 30’s or whatever you do for special speed.