Hey CF how would implement longer spilt runs into the program to train for the 100m outdoors, is it possible to do 120m spilt runs - sprint 60m rest 20sec sprint 60m rest 10-15min?
20sec!! that would be harder than a 120m without doubt, by the time you have come to a stop and got to the start line, its time to go - acc again
- acc twice within such short time would be more taxing than running through to the line, surely?
Perhaps, by the time you stop, get to the line, wait 60sec then go? Then wait ya 15min etc.
or -
60m - wait ya minute, then a 20E20F20E ?? Remove the 2nd Acc zone.
i’d usually go 60 to 90 sec between with the full break you suggest between the sets
Rather than do 20sec break, I’d prefer to do ‘hollow 150s’ as in 50 fast, 50 easy, 50 fast.
Dan Pfaff does a lot of this stuff. He calls them Up-Backs. Do a hard buildup for 60, immediately turn around and hard buildup back for 60.You get some accel work, top speed, and speed end.
I plan on having my HS kids do 2x150 (300 split) starting with 3 minutes rest and work down to 1 minute in between leading up to a 300 time trial. The goal would be similar to KK’s recommendations for 400 pace for the 6x200. Thoughts?
How often? One rep (2x150) once a week could be done tolerably I’d guess with the rest of the emphasis on general fitness and short speed.
Were the hollow 150s done on a indoor track?
No- only outdoors
Are the 50’s seperate runs ie run a fast 50 then 60 - 90 sec then 50 easy and so on or is it a easy hard easy type run?
So would the spilt 120’s work indoors are would something else be better?
No, perform just like a normal fef or efe run.
Yes, doing S-L so that would be the case.
Is a spilt run when you sprint carrying a cup of water? I like the idea. The more unstable your running the less you get to drink between reps :eek:
bwaaaa hahaha, i had to look twice, im like WTF - then i realize, hmmm, bad SPELLING
kk the spelling disaster bee
If theirs’ won think I carnt stand it’s badd spellingk
Are you planning to implement these on a purely S to L plan? Just curious. Thanks!
thats what the plan is so far.
OK, that’s cool! With longer rest between, as Charlie says, it should work fine. What about a progression after that? Have you thought of anything?
Well im gonna have to keep it simple because i may only have 6 weeks, any ideas?
I think you are right re: keeping it simple. Without knowing anything about your training, but bearing in mind that perhaps you’d want to continue in a similar fashion (i.e., split runs), you could perhaps increase the distance of the first split run (e.g., from 60 to 80 m) and reduce the second one (e.g., from 60 to 40 m) to make the same total distance of 120 m, or keep the second one the same, if you think <60 m is too short for you. And take it from there. I would put the whole thing together though at some point before the end of the 6-week period -depending on the importance of the race (?) perhaps. Hope it helps!