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Training Distance for Sprinters
Posted: Fri Dec 05, 2003 9:47 pm
by George Payan
What is the distance an athlete would sprint in training for the 100, 200 and 400 meter events in both the preparation and competition periods? For example, for the 100 meter athlete, would 80 meters be the maximum distance in training?
Training Distance for Sprinters by Tony Veney, UCLA
Posted: Fri Dec 05, 2003 9:55 pm
by George Payan
Tony Veney, UCLA Sprint Coach, comments on the training distance for sprinters:
Speed is always going to be the basis for the 100-200-400 runner, so the longest distance you want to run during these periods depends on what you are trying to develop. For all three, if it's acceleration, then it's up to 40 meters. If it's top end speed, then up to 80 meters at 95% with 4-6 minutes rest. If you're trying to get into speed power, then uphill runs up to 90 meters at 95% with 3 minutes rest. Ask what it is you are trying to change or develop and that will tell you what needs to be changed.
I have run 80's for the 400 runner at top end on the straight, on the turn, with long recoveries ("ready recovery" is when they feel like going or a pulse of 108-110). They need a lower pulse rate than the 120 for most endurance workouts because a sprinter put out more watts of power and you have to let the Central Nervous system re-charge. If it's an endurance workout, then 120 is good for the muscular fatigue to leave.
Examples:
3x3x60 meter sprints with 6-8 between the reps and 10 minutes between the sets. This will develop power. Cut the recovery and you change the effect on the body to a more endurance capacity.
3x3x60 meter sprints with 90 sec. between the reps and 5 mins. between the sets.
3x3x60 meters sprints with 6-8 mins. between the reps for sets 1 and 3, but only 90 sec. between the reps for set #2. See if they can still maintain the set #1 speed in set #3 after set #2 has really fried their CNS. The reps are still run fast.
The speed of the reps will dictate how far they can run and the recovery will dictate how often and how many. You can obviously run more at lower % of their max speed. Run 60 to 80 meters on the turn, off the turn, into the turn. This will effect their speed and technical concerns. 20m at 85% then 10m at 95 and repeat like: 20mfloat-10mfast-20mfloat-10mfast-10mfloat-10mfast.
Tony Veney
UCLA Sprint Coach