im gonna incorporate some split runs into my spp. I havent done them in some years. I would do 3x100 on days I just didnt feel like running a 300. In my mind the 300 hurt worse but in reality 3x100 split runs was much more painful. When I did them I would run the 100’s back to back no rest with 15 + min break between sets.
My question is what is the recommended time in btween reps for say 3x100 or 2x150? thanks
If you wanted to start with split runs over a 100m I would do
2 x 3 x 100m, with 60-90 sec recovery between 100 and full recovery between sets for x weeks (I reckon 3 weeks is enough) than move to 2 x 2 x 150 (same recovery) for x weeks etc…
I have played around with this quite a bit as we have use of an idoor straight and havee had to split longer runs down to fit in there at times.
I have found that with anything up to 250m (total distance) then 60sec and a 15m roll in for second run and any subsequent runs to equate nicely in terms of total time.
For 300m + then 30sec with a 15m roll in for second (and third) reps fits well to get equivalent times if you were to run the rep as a single run.
Obviously if you want faster than the single run then open up the between runs recovery a bit.