what type of speed work should be done mainly during the indoor season?
I mean should focus be on accel. or max speed?
Also how much tempo and how much speed should be done within a regulat training week?
about 1000m of speed work per session and around 4000m of tempo work per session.
WOW! For a 60m athlete - 1000m TOTAL VOLUME PER SPEED SESSION? Do I understand you correctly? If so - I don’t agree. The last part of the session won’t be at full SPEED any more.
ya 1000m is way too high, it’s just what type of speed work should the MAIN focus be on.
and 4000m tempo is 20x200m, way too excessive.
the more vol you do the faster you get, its the overload method. your goal should be 30x200 2min rest. speed work is 2x10x40m from blk.
30 x 200 is 6000m, not 4000m, 3 times what we did with 100/200 runners and twice what we did with 400m runners, and 20 x 40 is a whopping numbers of starts IMO.
hey CF its all about the overload “baby”, the example was for a very elite sprinter not your typical “blow job”.
Ya I agree, my tempo training right now is a ladder starting at 100m, 150m, 200m, 200m, 150m, 100m for a total of 900m at 80-90% speed.
Speed work is 4x10m, 2x20m, 4x30m for acceleration. And 3x10m, 2x30m, 4x55m for more max velocity/accel. combined.
the goal is to increase mitochondria and work at anaerboic threshold without going over. if you do go over it could lead to destruction of the mitochondria - total hypoxia of anabolic metabolism.
You CLEARLY don’t understand the ‘overload’ method.
I’ve had a few elites along the way!
speed vol can be high but the distribution between starts and runs from a high position would differ IMO.
In fact, you will be seeing some very specific material available shortly. Not theoretical but actual. You can let me know what you think then.
Your tempo speed is too fast and your speed vol perhaps a bit low but it depends on your tolerance. Do you alter your speed work by session?
Speed can vary between max and sub max as you can see on the S-to-L graphs in the intensity limit column. Volume can be high at times from a high position. I’ll be interested to hear what you think when the specific material comes out, especially the ration of upright work and accels compared to block starts. (This is a HUGE amount of work because I now need to include every training element for the whole year to provide context but I’m making progress!)
Would you recommend 70% speed tempo?
Currently I do accel. once a week then yes do max speed the other time. What volume would you recommend?
How should the ratio of tempo and speed during the indoor season change come outdoor season before all the big meets to allow for a peak?
Same thing for the speed of tempo and volume of speed work per session.
Hard to recommend for you without a lot more info but the first step is to regulate your tempo speed to a max of 75% or your best performance over the distance in question and then see how fresh you are for your speed sessions.
i recovery pretty quickly actually, i could do a heavy speed workout then come to the gym right after and go on 8 sets of heavy bench, squat, deads, and then some cleans, rows, lat pull down, incline bench and still be able to do a tempo workout the next day given 12 hours recovery. It’s just I’ve been taught less is more and arent keeping volume of each session too high.
Sounds like a good workout for a middle distance or distance runner. Who does this type of volume for sprinting? What type of results are achieved?
we build a base in the fall with 5-6miles CC runs to prepare for the vol speed work.
lol tamfb people are going to think you’re serious pretty soon.