” date=”1239955584″][quote author="trackspeedboy (Khash Farzam)" date="1239953284"]So we got the best track team in our province in Canada and were invited last year to Arcadia invitational. Tons of great sprinters/hurdlers and etc. from our school over time, here are some example workouts after long warm ups:
6x60m -full speed, turn around and go back (one by one, about 2-3 mins rest)
random number of starts from blocks
6x200m (70% speed) – 2x150m (70% speed) – 4x100m – full speed (all walk back recovery)
2x6x60m – near or at full speed, same recovery as above + 8x200m -tempo (5-6 mins rest between sets)
2x6x60m with 10m jogging start – same recovery as above
2x3x150m – full speed – walk back recovery / full recovery between sets
Thoughts? lol
You will blow up and those full speed won’t be anything but some kind of torture at ever decreasing speeds towards the finish line.
2x6x60 full speed >> is this split runs / speed end?
2x3x150m – full speed – walk back recovery / full recovery between sets
That’s not humanly possible. You can’t perform multple reps of full intensity with walkback recovery.
Why not try some f.e. for absolute speed development 4×60 full intensity full recovery, or 4 x sprint-float-sprint, or flying 10s / 20s. For speed endurance 2×130 at full speed with full recovery, for longer sprinters they can do something like 2×250.
The 8x200m “tempo”, at what pace is it run? You shouldn’t mix extensive tempo (arround 32s) with speed endurance (2x6x60) or speed (4×60) on the same session.[/quote]
Those are school workouts.
Personal workouts are like 5x FEF, 4x75m, 6x60m, 3x30m+3x60m, 2x60m 2x150m, 1x80m 1x100m 1x120m, 1x150m and so on with variations.
