I am training for some indoor meets, and I am running the 200 at the Simplot Games in two weeks. I am trying to find a way to work on speed endurance in a small area. all i have to work with is a high school gymnasium, the bleachers above it, and the weight room. My coach suggested sprinting the stairs of the bleachers. would anyone else have any suggestions?:help:
You could probably do some STACKING workouts(I know Dlive loves these). Basically it involves very short sprints(due of course to facility constraints) with short recovery times. Exactly how much room do you have to work with? I don’t think that something so general as sprinting up stadium/bleacher stairs will help you at this point. In fact you are getting quite close(two weeks) to having any demanding speed endurance work which is just now introduced into your training having anything but a negative impact on your performance.
How much training experience do you have? If you’re fairly new to sprint training, you general fitness developed from tempo running can take care of most of your early speed endurance needs.
Damn Pioneer!!! You beat me to it. Good call though. These do work for me. At least we think a like!
i am relatively new to sprint training, i have competed at the varsity level for two years, this will be my third. i am a freshman. depending on the day of the week, i have between 20 and 60 yards of room to work with. would you suggest running snakes in the bleachers or miles for general fitness? i know i have little time for the indoor meets, i am looking more towards improving for the outdoor season.
Man you need to move to a better climate so you can run outdoors 
For general fitness I think you can do GPP(calisthenic) type exercises and extensive tempo runs that Charlie advocates. The GPP exercises can include bodyweight squats, lunges, push-ups, many variations of abdominal exercises, dips, squat thrusts, etc. If you are still talking about speed endurance and you have conceded that doing it now(unless your indoor season has another 4-6 weeks) might hurt you more than it will help you-which I believe then I think you can start strictly thinking about setting up of training for outdoor track. If you have not performed work like that previously, throwing a new training element into the mix late in the game will probably not help. For outdoor track if you are limited in your training to run outside much, the stacking workouts are pretty effective. One other thing, hill training can serve as a general conditioner, a way to develop strength endurance, or a way to develop acceleration power depending largely upon the distances, the degree of incline you run up, the number of total reps, and the rest periods between reps, etc.
Pioneer,
When would you recommend doing the GPP bodyweight exercises? After the tempo, or after the speed days? or even before?
Before the speed days in low numbers as part of the warm-up or in higher numbers possibly as a circuit(especially abdominal/lower back work) on a tempo/recovery day. I think you can obtain a certain degree of kinesthetic awareness or overally body coordination from this type of work not to mention the general conditioning benefits that you can get. You could also include med ball work in this category while performing total body power-oriented throws in low number either before or after(on the same day) your speed work(I prefer to do them before) or do higher volumes of medball abdominal/core work on the tempo/recovery days.
i competed at the simplot games and ran the 200. i didn’t qualify for finals, but that doesn’t upset me terribly as i’m a freshman. i ran a 24.88 FAT with no blocks or spikes and missed the cut by a couple tenths of a second. i felt pretty good in the race, ran a fairly good technical race. i am planning on just starting to do 300s and 500s for speed endurance for the 400, and 150s and the like, now that it is warming up. did anyone else here compete this weekend?