[silverrock12@hotmail.com]

silverrock12@hotmail.com on January 4, 2013 at 7:58 am #18652

So im in my 30’s now, nearly 31 and for years have focused on mainly sprint training I train about 5 evenings a week just for fun im not good but just want to improve. Im not fast but sprinting is the thing im best at as i suck at endurance. However endurance type events (5k) are events i can do where i wont come last since you get all abilities (such as people who walk). With sprinting im last all the time in meets but i have more speed than endurance. Im 14.6 at 100 whereas 5k im about 31 mins lol. Id like to improve at 5k as well as sprints however Ive heard that doing long distance runs will hinder sprint speed/fast twitch fibres. What do you think? Could I get better at both with more effort? Or is it a case of picking one or the other?

Do sprinters avoid long distance running?

[Mccabe]

Mccabe on January 4, 2013 at 8:17 am #118900

Usually people would not combine 100m and 5k but with you current times I think you could easily do both. What does your training look like currently?

[silverrock12@hotmail.com]

silverrock12@hotmail.com on January 4, 2013 at 9:00 am #118901

Thanks. As lame as it sounds im worried ive reached near my peak at sprinting since ive trained for years with no improvement. Im not sure if my height holds me back as im only 5ft. Here is my schedule

btw the abb/strectches at the end of the day are nothing intense its just i have tight quads and weak abbs.

[Matt Norquist]

Matt Norquist on January 4, 2013 at 9:23 am #118904

Just change up your schedule:

2 days a week – good warm-up, some form of speed (shorter stuff – 20’s-80s) and some strides – and some weights
2 days a week – Longer tempo runs – something like 5-6k in volume where you start with 10×400 at target 5k race pace (with 1-2′ recovery) and by end of season, this session is like 2x3k at same pace.
2 days a week quicker tempo runs – something like 1-2k in volume at 80% of 100% – so pretty fast 100-250m runs

[Zack Trapp]

Zack Trapp on January 9, 2013 at 10:48 am #118929

Just wanted to add. For speed days never focus on getting a certain ammount of volume of reps of running fast in. You should be actively trying to fix technique and stuff of that nature. Always air on the side of caution with volume.