Thanks for your answers Zack Trapp and Kapp Gold!
I’m in good shape, I’ve been working out in the gym a couple of years. I’m in the process to change my workout from a bodybuilding-style towards olympic lifting. General strength I have, sprinting specific strength I will build with the core olympic lifting exercises and with some plyometric exercises. So generel strength training including the right nutrition will be the easiest part of all for me.
Hiring a coach is out of the question. Maybe I will participate in some trainings in a local track and field club from time to time. Mainly I will practice on my own.
Keeping it simple sounds good!
[b]I lack more of speed endurance than top speed. Which could maybe lead to a Clyde Hart training program. But all other voices in the internet claim that in general becoming faster needs to concentrate on speed work and gradually extend the running distance including the speed endurance (for example Latif Thomas’ approach). right?[/b]
At the moment I literally just want to start running in the right direction and study the sprinting sport at the same time.
first to clarify my previous post, 3km was a volume ceiling prescription for extensive tempo work (running slower than 75%), so for example 3 sets of 10 reps of 100m.
second, I highlighted that part because what I’ve seen is that the context matters. As you’ve seen you can’t take anyone’s approach off the internet without some customizing for your situation What you’re referring to is short to long programs. Someone has put Charlie Francis Training for Speed up on to scribd, and Charlie is considered the propagator of Short to Long. One of the points he makes is that you should get the easiest gains first from more general means, then get more specific. For instance, if working on your start can get you .2 of a second faster over the first 100m, but speed endurance will take off 3 seconds, take the bigger improvement first.
The other point is that for CF’s athletes they had all the training components in place in one training week – so phases changed due to the emphasis placed on different elements throughout the year, but all elements were to some extent always present. It means his elite athletes had the training time and restoration capabilities to deal with that – which you may not have, and was my point about consistency. I highly suggest closely reading that and then trying to apply it to your situation.
Or better yet, find a coach and buy in to their program.
Knowing your body building background, i might suggest focusing on hill work to start.