I currently use Weyand/Bundle algorithm for all sprint training. Training consists of specific individual target times. The predictive algorithm is more than 96% accurate, so we can be very precise in laying out a workout. Each runner runs as many repeats for the distance at 95% of the prediction. When they cannot stay under the time alloted, the workout ends. I've been using it for 2 years and my partner has used it for 3.5-4 years.
All of our training uses fly-ins
For 100m-200m we run less than 60 meters 80% of the time and not more than 70 meters.
For 200-400 we run less than 80 meters 80% of the time and not more 100 meters
For 400 we run less than 100m 80% of the time and not more then 170 meters.
The algorithm is accurate from a few meters up to runs of 4 minutes duration.
We can do this because of the basis of the algorithm and because the short dictates the long in sprinting.
We run immediately after we lift
We spend very little time on starts.
We do no technique training.
I agree 100% with the short dictating the long, but was curious about some other things.
I assume between these intervals you use complete rest, am I right?
Do you ever shorten the rest or anything like that for longer sprinters?
Do you use extensive tempo?
Why do you lift first? A assume that since you do you probably don't sepperate upper and lower body.
Are you saying that under no circumstances will you ever coach technique? Say you had a freshman who dramatically cut off his stride and didn't move his arms at all. Would you fix something severe like that?
Whats the formula for the predictive algorithm?