just curious… why exactly wouldn't you reccomend this as an approporate workout for long/short spritners? i mean its still extensive tempo, and i thought the high volume would be good for longer sprinters?
cerebro makes good points below on why as does mike in asking the question are you a miler?
1. way too short of recovery for the intensity and volume
2. too high of volume unless you go like 60%
You could do this workout if if takes you about 2-3 hours to complete, based on everything that cerebro points out. Intensity is a function of the total workout is based on the total volume of work, the velocity at which it is done, and the recovery required between reps and even the next workout. The rest needed between each is going to be at a minimum of 5-6 minutes between each that makes it at least 100-120 minutes even for the most advanced, well conditioned athlete. Typically I don't worry about time my first few sessions of tempo endurance for my athletes and go from 8 to 10 and then maybe to 12, and they do them in 9 person continuous relays, they average 45s over 214m on grass around our softball complex. Then we stay at 8-10 x 200m till the start of the outdoor season were we then go from 10 @ 36-38s to 4 @ 30-32s. For a male HS athlete you could take off 3-4s from each rep to get the desired physiological response. Even a long sprinter who does 4 events in competition won't do more than 1200m in competition at the most for one day, and over a 2 day championship level meet, they probably won't do more than 2000m in competition. Therefore the body only needs to be able to handle slightly more than 1200m and that runner is likely a 400m specialist whose overall volume will be slightly higher than that of my short sprinters. By the time they do a 250-350-450 special endurance workout followed by a 6x150m speed endurance workout the next day in the middle of the season you'll know if they can handle the demands of the racing that much at the end of the season. The tempo endurance is supposed to help the athlete cope with the demands of lactate tolerance and develop the aerobic system to restore the athletes anaerobic energy stores specific to the events and intensities they are racing/training.