I have a problem. Charlie says that tempo is very impostant for sprinters and total volume in one session should be about 2000 - 2200m.
Example:
100+100+100
100+200+100+100
100+200+200+100
100+200+100+100
100+100+100
Where + represent 50m wolk and between sets is 100m walk. My PB is 10,95 , so I should do 100m in 15s and 200m in 30s. However, I am not able to mannage it.
My question is: A. Should I lower total volume with same rest and speed?
B. or should I leave total volume but lower speed?
C. or should I leave total volume, speed but extend rest?
You should decrease total volume and speed, understand that your pr was done on a track in spikes while being in pr shape vs running on grass with trainers. Start your tempo sessions with 10x100 and increase by 200m per week while keeping total volume btw 1600-1800m range.
CF posted Decrease the speed to the point where you can finish at the same speed you started with.
don’t forgt you will have 2-3 sec allowance for turanround assuming the 200m is there and back as most do. So it wont be 100m x 2 it will probably be 100m x 2 + 2
sure, why not? I’m thinking of speed limits or maximum speed when I say 75% not the exact speed or a minimum speed. If you run on grass etc, you need to allow for that as well.