You should not be running long distance, you should only be doing sprint type workouts.
1. speed days (full speed reps)
2. tempo days (75% reps of 100 or 200)
3. speed endurance
distance is not good for you unless you are a string bean and want to remain so
You should train both. Distance is better for sex btw.
Even sprinters have tempo days where they are putting in three to five miles worth of volume.
Michael Johnson regularly did 5 mile long runs on Sundays.
>Even sprinters have tempo days where they are putting in three to five miles worth of volume.
>Michael Johnson regularly did 5 mile long runs on Sundays.
this is actually wrong, if you want to run fast, then you do not practice running slow - track coaches never advise you to run slowly for a long distance.
just reps of short distances of 25-200m
>This guy did a thing
>It's wrong because my high school track coach doesn't do it
>Michael Johnson
Alright
That Tempo work is broken into segments of 200 to 1000m, usually done at around 75%. It os not uncommon for that work to be done continuously, though.
Obviously there's more tempo work done to build conditioning and work capacity prior to competition phase.
During competition phase, most of that would be replaced by speed endurance, glycolytic, and technique work.
Sprints are better at getting in bed in the first place
THATS WHY I SAID DO BOTH
Sprints make my abs and obliques sore like nothing else
>That Tempo work is broken into segments of 200 to 1000m, usually done at around 75%. It os not uncommon for that work to be done continuously, thoug
can you tell me more about tempo work. i see something call charlie francis workout, pic related.
then i see videos like this guy youtube.com
it just seems like doing 9-10 cycles of 100m even at 75% wont rly get you tired or endurance like running 5k.
i want to get ready for hockey season
here is charlie francis
Cardio kills gains
Tempo running is about building work capacity, and strengthening your muscles and connective tissue to get ready for speed work. It's also about reinforcing good running form
Most endurance running is done at a relatively slow pace (for most people, 7 to 10 minutes per mile).
Tempo work for a sprinter will most likely be done at 75% of 400 race Pace capacity. So they might be clicking off their 400 meters in workouts at 70 to 75 sec, with recoveries of 1-2 minutes
What do you have to know is that relaxed run for a track and field sprinter will be about 75% of their 400 meter race capacity. That might be 70 to 75 seconds / 400. That is a pretty quick clip.
>Most endurance running is done at a relatively slow pace (for most people, 7 to 10 minutes per mile).
what kind of endurance work do sprinters do - is it the tempo work or is it speed endurance
wiaa.com
Sprinters do both. Tempo work preseason and for recovery sessions, with speed endurance being done at 80 to 90% of top-end speed mostly during competitive phase
similar mindset to the retards pausing their watches for 10 minutes to set their 15 min 5k "pbs"
must be a weird feeling to have no competitive spirit or goals other than looking good to others
>no competitive spirit or goals other than looking good to others
i want interval sprint endurance for hockey. rinks are closed. i want workouts that will help; i think sprinting is close to this, and in fact, the tempo workouts seem to be a perfect thing to develop speed and capacity to do it for a while without getting tired. perfect for a hockey game where i sprint for a minute back and forth and rest for a 1-2 minutes on the bench and get out and do it again for.
Yep. For RUNNING especially, you need stamina. A track runner, a track cyclist, a rower, a swimmer. Even the "sprinters" in these whose events are less than 20 seconds long need tremendous stamina to TRAIN ENOUGH and FREQUENTLY ENOUGH to improve.
Try doing 10x400m at a bit faster than your mile pace without ever doing more than 400 or 800 meters or a couple miles total. Good luck my friend. 100 meter runners FREQUENTLY clock more than an hour of running steady.
Also, doing an intense running workout, sprints etc followed by running easy for time or distance is very important and amazing to improve stamina to allow you to do more intense volume, more frequently.
Low tier athletes do NOT understand this. ONLY siths deal in absolutes! Remember that.
>Even sprinters have tempo days where they are putting in three to five miles worth of volume.
>Michael Johnson regularly did 5 mile long runs on Sundays.
i just don think this is true. tempo days for sprinters is 15 sets of 200m. so thats different than a 5m long run that everyone does for "cardio"
Trips of truth
>i just don think this is true. tempo days for sprinters is 15 sets of 200m
You wanna know how I can tell you're not an elite athlete?
How many reps of full speed should I go for?
I usually burn out after 5x100m. My average speed goes down after 3 reps.
I run 5k often too so I don't think stamina is the problem.
ya sprinting endurance and distance endurance are different
probably less than 10 people who have ever visited this board are "elite"
How to train sprinting endurance?
i dont know, thats what im trying to learn
speedendurance.com
in high school i did cross country; which just involved mostly running long. sprint guys would do different stuff. in hindsight i wish i had tried to do sprinting to work out with them instead
Just sprinting 100 meters over and over flat out isn't a recipe for improvement
If you want to improve your weight on bench do you do 100% 1rm as many times in a session as you can, or do you do periods where you're doing as many as 12 or more reps, times when you are doing singles at 85%, times when you're ... ETC
Running is exactly the same. Doing 400m at high pace for reps is a beneficial workout for 100 meter times but people with no idea about training freak out and think it is not.
Training for running, cycling, swimming, rowing etc and even weight lifting is much more complex and nuanced than people want to believe.
DO NOT just sprint 100m flat out to get faster at sprinting 100m.
Even if you just do this 3x a week you'll be infinitely better and faster than you would trying to sprint 100m flat out as much as possible for your workouts
day 1, warmup through 1 mile of running easy, sprint start technique work x5, 100m strides (mile pace) x 10, 1 mile easy run after + stretching
day2 1 mile warmup, 400m x 4 at mile pace with 8 minutes between(this is hard), 1 mile easy cooldown
day3, warmup, 800m reps at 10k pace, cooldown
Rest between each day and repeat, add reps or extra days etc as you prorgress
After 8 weeks of this go do your 100m and you'll realize that you blew yourself out of the water by RARELY sprinting full out in training.
An example of "speed endurance" would be 6-8 x100m at 90% speed with 30-60s recovery. Ideally the workout would be broken into sets with slightly longer recovery between sets.
get fucked
why ?
>400m x 4 at mile pace with 8 minutes between(this is hard),
what? 400m x 4 is equal to 1 mile. so how is doing 1 mile at 1 mile pace very hard ?