[speedy-turtle]

speedy-turtle on December 27, 2006 at 9:17 am #12581

ok guys i need some adivce.. just to give you a little background.. i'm training my self, don't have access to a coach, have crappy genetics (weak and slow naturally, and a hard gainer). My goals are to gain cardio fitness and speed/power for sports like hockey and lacrosse, and also to become good for the 200m/400m.

So i am trying to set up my own routine, but i have a couple of questions that i need answered:

is intensive tempo something i should avoid? i mean most ppl of CF boards say that its pretty much useless, but i;ve seen lots of ppl (through searching this board), that incorporate it.

How bad would it be to do speed endurace/special endurance or even intensive tempo right after a heavy weight session such as a ME lower body day?

is it ever ok to do a max v day with weights on one day and then a special endurance/speed endurance day the day after? what about a max v day then an intensive tempo day the day after?

Whats the consesus on deads? It seems that some think they shouldn't really be used becuase they're too taxing and not as specific to sprinting as squats, while others think other wise… if you were setting up a routine would you:
a) do both heavy squats and convential deads
b) jsut do squats variations with no conventional deads, but using RDl's
c) use all three in a week, squats, RDLs, regular deads
d) no squats, just dead variations
e) other

How bad would it be to do extensive tempo on a high day? such as right after sprints or weights, or seprated from sprints/weights by 4+ hours?

oh and, do you think plyos should be added or is the sprinting and olifting enough for power development.. i ask this becuase ppl on CF say that plyos should not generally be used.

thanks for any help

[speedy-turtle]

speedy-turtle on December 27, 2006 at 10:30 am #61330

any ways here's my tentative routine.. plz any comments would be totally apprerciated.

M- short speed and weights
5x10m
3x20m
3x30m
3x40m
rest- 1min/10m sprinted

power snatch: 3-4 sets or 2-3reps
hang clean: 3 sets of 3
squat variation or deadlift variation (conv. Sumo, snatch grip etc): 3sets of 3-5 reps (heavy, ie 90-95%)-à depends on whether a squat or dead variation was used as the ME workout for the given week
GHR slow negatives: 3×6
Military press: 3×4-5
Pull ups- 3×6-8
Abs

T- Extensive tempo
200m rest 45 secs, 300m rest 75s, 400m rest 90s. repeat 4x, done at 75-80% of best effort
GS

W ??? GS/medball circuits
       20 reps chest pass with squat
       20 reps shot put left
       20 reps shot put right
       20 scoop pass
       20 side toss left
       20 side toss right
       30 double skips
       12 burpees
       rest, 20 secs and repeat 3-5 times

or hard 12-15 minute continuous run (alternate weekly)

Th ??? long speed and weights
    1x40m
    2x60m
    2x80m
   
bounds 3×10
power cleans 3-5 sets of 1-3 reps, going for a PR single in one of the sets
jerks 3-5 sets of 3 reps
box jumps- 3 x 5
Bench press 3×3-4
Lat pull downs 3×5
GHR 3×5
abs

F- extensive tempo- 16 x 200 m with 45 secs rest done at 75%.

St- ME Full body/intensive tempo
Squat or dead variation ??? 3×3, 1×2 going for a PR double each week and sticking to the same ME exersise for at least 3 weeks
RDls- 3×6
Bul. Split squats- 3×6
Bench variation or overhead press- 3×3 reps (ME)
Pullups 3×6
Abs

Intensive tempo- 150m rest 90 secs, 200m rest 2 min, 300m rest 3min???. repeat 3x (done at 85-90%)

Su-off

Progression
Sprint volumes on the long and short days will increase weekly.

Every 3 weeks the long speed session will be replaced by a speed endurance session (3x 80, 100, 150), and on that week the int. tempo session will be replaced by a special endurance session. (2×200, 2×300). Then after three weeks, I???ll switch back.

[Kebba Tolbert]

Kebba Tolbert on December 27, 2006 at 1:59 pm #61331

it looks okay…. you probably don't need to do extensive temp 2x along with the intensive work. Also those "intensive tempo" sessions are killer… you may want to scale it back some.

Also 16 x 200 @75% w/45 secs is NO JOKE. If you could 2 x 8 I would be suprised. Just don't be afriad to start small and build from there. Maybe 4 x 3 x 200 is  a better option at 70% and work from there imo.

re – Plyos…. they can and probably should be used. Don't go overboard… there are lots of templates in the archives for multijump volumes and routines. I would start with in-place jumps and short end jumps first in moderate volumes long before trying anything fancy.

re- GS/MB circuits…. rather than just repeating the same circuit 3-5x you may want to do dfifferent circuits with diff emphasis (hurdle mobiliy, general strength, bodybuilding lifts, medball, etc) for variety and total body development. There are lots of reosurces out there where you can borrow/steal or make up your own menus.

[Mike Young]

Mike Young on December 27, 2006 at 10:17 pm #61332

16 x 200m @ 75% w/ 45s recovery…..WOW…..are you a miler? That is not an appropriate workout for a sprinter in my opinion…even for long sprinters. If you are actually sticking to that percentage it probably means you'll be running 2 miles at about 4 minute mile pace.

That looks like a workout that I've seen for Nouredine Morceli.

ELITETRACK Founder

[speedy-turtle]

speedy-turtle on December 28, 2006 at 1:23 am #61333

k so other than the 200×16 how does it look mike?

ktolbert, thanks for the reply…. about the ploys though, would i just add them to my sprint days, or sohuld i devote a day to them?

also you mentioned that i probably don't need to do two ext. tempos along with intensive.. so you think the one intensive and the one extensive would be enough? or should i focuss maybe on two intensive and one ext or soemthing else?

relating to my original Q's

so i guess you think int. tempo can have a place in training dewspite what ppl on CF boards say?

extensive tempos on speed wiehgts days (right after or 4+hours after), bad idea or ok?

intensive tempos right after weights, bad idea or ok?

SE or special end 1/2 after weights, bad or ok?

SE or special end the day after maxv and weights… bad or ok?

intensive tempos after a plyo only session ( around 100 ground contacts), bad or ok?

sorry for so many questions, but it's really hard when you don't have a coach to guide you.. and i appreciate any opinions you guys can give me.

[speedy-turtle]

speedy-turtle on December 29, 2006 at 12:27 am #61334

16 x 200m @ 75% w/ 45s recovery…..WOW…..are you a miler? That is not an appropriate workout for a sprinter in my opinion…even for long sprinters. If you are actually sticking to that percentage it probably means you'll be running 2 miles at about 4 minute mile pace.

That looks like a workout that I've seen for Nouredine Morceli.

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]

cerebro on December 29, 2006 at 1:19 am #61335

1. way too short of recovery for the intensity and volume
2. too high of volume unless you go like 60%

[Daniel Andrews]

Daniel Andrews on December 29, 2006 at 2:09 am #61336

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.     

[Daniel Andrews]

Daniel Andrews on December 29, 2006 at 9:37 am #61337

Just a side note:

Tonight was freezing cold night for 3 girls I train, 2 sprinters and 1 mid.  We couldn't get an indoor facility to train in.  So I took them to a half lit outdoor facility, and we worked on an intensive tempo session, but not for very long, they did 3x50m, 1×150, and 2×250, with some multi-throws mixed in.  We tried to do our usual warm up as best as we could.  The lungs were hurting and all, but 150 in 24s and 250 in 48s with pants on was good enough for me to know we haven't lost anything in the past week so I shutdown the practice.  I am not worried about there fitness right now because their HS season is still about 2 months away and in a meet they ran on Dec 9th bettered times from meets last season in March indoors.

[speedy-turtle]

speedy-turtle on December 30, 2006 at 12:54 am #61338

how does this tempo enmdurance sound: 2×8 x200m at 65-70 %… 45 secs/rep 1.5min/set?

[Daniel Andrews]

Daniel Andrews on December 30, 2006 at 8:28 am #61339

how does this tempo enmdurance sound: 2×8 x200m at 65-70 %… 45 secs/rep 1.5min/set?

I don't know many times we have to tell you the same thing over and over.  It's about work:rest ratio!!! and that is the thing you have been unwilling to change.  You can't do that workout and expect to have optimal adaptation for the long sprints.  You'll have some adaptation maybe, but more than likely your fatique gains would be great than your fitness gains, meaning that you are overtrained, much less that it's the wrong form of training to begin with. 

Let's begin with how fast you wish to run 200m and 400m this season, then give us your best current estimate of race pace over those distances and I'll give you how fast you have to go and how much rest is required for 6,8,10,12,14, and 16 rep sessions.  I'll break down a sample program for a championship meet that is end of may, but the starting point is the 2nd of Jan.

[speedy-turtle]

speedy-turtle on December 30, 2006 at 9:42 am #61340

[quote author="speedy_turtle" date="1167420267"]
how does this tempo enmdurance sound: 2×8 x200m at 65-70 %… 45 secs/rep 1.5min/set?

I don't know many times we have to tell you the same thing over and over.  It's about work:rest ratio!!! and that is the thing you have been unwilling to change.  You can't do that workout and expect to have optimal adaptation for the long sprints.  You'll have some adaptation maybe, but more than likely your fatique gains would be great than your fitness gains, meaning that you are overtrained, much less that it's the wrong form of training to begin with. 

Let's begin with how fast you wish to run 200m and 400m this season, then give us your best current estimate of race pace over those distances and I'll give you how fast you have to go and how much rest is required for 6,8,10,12,14, and 16 rep sessions.   I'll break down a sample program for a championship meet that is end of may, but the starting point is the 2nd of Jan.
[/quote]

i've never timed my self on max effort runs but the estimate would be… 200m in 26 and 400 in 55. I don't really know what a realistic goal is is.. so i'll just say i'm trying to improve as much as possible. As an estimate lets say i wish to get down to 22 and 51?

by the way the only reason i keep bring ing the 200m reps with 45 secs rest.. was because i actually got it of one of the posts in this forums.

Thanks for the help man.

[Daniel Andrews]

Daniel Andrews on December 30, 2006 at 10:25 am #61341

Post a link to that thread in this forum, I have to believe there would be other examples besides a 16x200m example.

Jan:

m: speed/accel, plyos, weights
tu: tempo 8x200m @ 30s with 5 minutes between reps
w: off
th: speed/accel, plyos, weights
f: special end II 3 x 250 @ 32s with 12 minutes between, GS
sa: off
sun: off

Feb:

m: speed/accel, plyos, weights
tu: speed end  6x120m @ 13-14s w/ 8 minutes rest or special endurance 2 x 250 @ 32s, 1 x 350 @ 51s
w: tempo 10x200m @ 32s w/ 5 minutes rest
th: speed/accel, plyos, weights
f:  GS or Extensive tempo

March:

m: speed/accel, plyos, weights
tu: speed end  6x150m @ 17-18s w/ 8 minutes rest or special endurance 1 x 250 @ 32s, 2 x 350 @ 51s
w: tempo 12x200m @ 34s w/ 5 minutes rest week1, 8x200m @ 30s weeks2 & 4 , 10 x 200m @ 32s week 3.
th: speed/accel, plyos, weights
f:  GS or Extensive tempo

April:
m: speed/accel, plyos, ballastic weights
tu: 4 x 150m @ 16-17s w/ 10 minutes or special endurance of 250 in 32s, 350 in 45-46s, and 450 in 60s (done in that order)
w: tempo 6x200m @ 28s with 6-7 minutes rest weeks 2 and 4, extensive tempo of 8x100m in 13s with 3 minutes between weeks 1 and 3.
thu: speed/accel, plyos, weights weeks 2 and 4, GS on weeks 1 and 3.
f: dynamic warmup

May:

m: speed/accel, plyos, ballastic weights
tu: this day should model the races you will run at the end of the month for instance (4×4 leg, 400m, and 4×1 leg would be 120m @ 13-14s 15 minutes rest, 2 x 350 in 45s with 15 minutes in between)  if you can't make a time stop the workout.
w: tempo 4x200m @ 26s with 7-8 minutes rest weeks 1 and 3, extensive tempo of 8x100m in 13s with 3 minutes between weeks 2 and 4.
thu: speed/accel, plyos, weights weeks 1 and 3, day off on weeks 2 and 4.
f: dynamic warmup.

[speedy-turtle]

speedy-turtle on December 30, 2006 at 11:00 am #61342

wow thanks for the plan … jsut wondering about the speed weights plyos day.. would the setup i had in my orginal post be ok for those days?

also wouldn't SE/spE the day after max v be somewhat of a bad idea since its two hi-intensity days bak to back?

[Daniel Andrews]

Daniel Andrews on December 30, 2006 at 11:09 am #61343

Depends, but those speed end and special end days are exactly the volumes I am looking for after a speed day, and they are less intense than speed/accel work and a tempo day is less intense than a speed/special end day.

Look at the changes in volume and speed throughout from day to day, and from week to week and month to month.  The higher the volume the slower you go, it's also less intense work.

[Daniel Andrews]

Daniel Andrews on December 30, 2006 at 11:19 am #61344

Including a 800m jog warmup before each session and your total volume is about 5-6k for a week in March add in competitions and your pushing it up another 1.5k of volume distance wise and for a HS athlete that's going to be borderline.

[speedy-turtle]

speedy-turtle on December 30, 2006 at 11:42 am #61345

So would this be ok for the speed/plyos/weights days:

1st day:
5x10m
3x20m
3x30m
3x40m
rest- 1min/10m sprinted

box jumps:3×5
bounds:3×10
tuck jumps3x10

power snatch: 3-4 sets or 2-3reps
hang clean: 3 sets of 3
squat variation or deadlift variation (conv. Sumo, snatch grip etc): 3sets of 3-5 reps (heavy, ie 90-95%)-
GHR slow negatives: 3×6
Military press: 3×4-5
Pull ups- 3×6-8
Abs

2nd day:
    1x40m
    2x60m
    2x80m
   
bounds 3×10
power cleans 3-5 sets of 1-3 reps, going for a PR single in one of the sets
jerks 3-5 sets of 3 reps
box jumps- 3 x 5
Bench press 3×3-4
Lat pull downs 3×5
GHR 3×5
abs

the volume for the speed work would go up weekly if times can be maintained…

Also how bad would it be to add an extra day of weights in jan.. since there are three days off? i was thinking i could add a ME lower body day or something like that?

[Daniel Andrews]

Daniel Andrews on December 30, 2006 at 2:21 pm #61346

The volumes are ok, but don't worry about moving the volume up.  I think you should have drills for acceleration such as push-up start, falling starts, rollover push-up starts, mountain climber starts, etc… and some max velocity stuff that are both transistional from warmup to workout activities.

A Sample Practice Plan I might use on a monday is.

600m warmup jog
dynamic flex routine
multi throws of a lower intensity or mach drills
3 pushup starts @ 10m,20m, and 30m
1 mountain climber @ 40m,
3-5 buildups over 50m
6-8 relay handoffs
4 x 6 alternating bounds
4 x 5 tuck jumps
4 x 6 split squat jumps
4×5 or 4×6 plyo choice of the athlete
3 x 5 squats
3 x 5 deadlift
3 x 6 Upper Body Push Athlete Choice
3 x 8 Upper Body Pull  Athlete Choice
Then Hopefully they go grab a bag of ice and do ice massages and something to eat and drink.

More late season I take most plyo's out and weights are more ballastic with 3×3 or heavy 4×2 sessions and deadlifts are taken out.  It all depends on how I feel my athletes are taking the workouts.  If done right that workout takes about 110-130 minutes at the end of the year with some things taken out it takes about 90 minutes. 

[speedy-turtle]

speedy-turtle on December 31, 2006 at 4:14 am #61347

whats a buildup over 50m?

whats a mountain climber?

Also should i preceed this with a gpp phase or could i just start it as is?

[Daniel Andrews]

Daniel Andrews on December 31, 2006 at 6:05 am #61348

A buildup is a continuous acceleration thus it is elongated from a traditional sense and is about 90% intensity.  The idea is to use the muscles at the speeds they are going to perform for a very short period of time. 

A mountain climber is as follows and don't laugh because it's a special olympics post either.  It's a decent description of the exercise and it's at mid page.

https://www.specialolympics.org/Special+Olympics+Public+Website/English/Coach/Coaching_Guides/Nutrition+Safety+and+Fitness/Exercises+to+Develop+Foot+and+Leg+Muscles.htm

You can include the acceleration drills and buildups as part of GPP, probably 2-3x a week on the days you lift.  The other days play sports or do general strength circuits.

[speedy-turtle]

speedy-turtle on December 31, 2006 at 7:22 am #61349

Since i wokout by myself.. i don't think i could really do a relay hand off.. so should i just do some short sprints instead of those?

[Daniel Andrews]

Daniel Andrews on December 31, 2006 at 7:26 am #61350

I would do fly's or sprint-float-sprint type stuff instead.

[cdub]

cdub on January 1, 2007 at 6:21 am #61351

Hey, keep up the good work speedy-turtle .  I have one question for danimal9, is it ok to lift before doing a workout?

[speedy-turtle]

speedy-turtle on January 9, 2007 at 1:02 am #61352

someone i know who is a 200/400 collegiate athlete gave me a sample outline of his program and i was wondering what you guys think about it:

Fristly his coach believes its best to periodize such that within a given "cycle" you;d be focussing on training more specific to the 200m but which still benefits the 400 and on the other cycle the training would be more specific to 400 but still beneficial for 200… For example in the 200-focussed cycle there would be more max-v work and in the 400focused cycle there would be more SE/spE…

200m cycle

mon- max v, accels, plyos, weights
Tu- int. tempo (1500 m total volume, reps of 150-300m at 85-90%)
wed- rest
th-Max v, accels, plyos, weights
fr- ext tempo: (total volume of 2500-3000m at 75%/rep)
sa- plyos, Speed endurance (reps of 150-250 m, total volume ~900m), weights
su-off

This cycle lasts three weeks and the SE session on friday becomes a sp. E on the 2nd week and goes back to a SE on the third week.

400. cycle
mon- max v, accels, plyos, weights
Tu- int. tempo (1500 m total volume, reps of 200-350m at 85-90%) week 1, 15 minute continuous run (covering as much distance as possible) week 2, farltek run week 3 (run 80 % for 30s, jog 30, run 80% 90sec, jog 60, sprint at 95% 10s, rest 45 s and repeat 3-5x)
wed- rest
th-plyos, Speed endurance (reps of 150-250 m, total volume ~900m), weights
fr- ext tempo: (total volume of 2500-3000m at 75%/rep)
sa- special endurance (reps of 250-450 m, total volume ~1000m)
su-off

this is also 3wks…

thoughts?

[speedy-turtle]

speedy-turtle on January 10, 2007 at 12:44 am #61353

anybody? thoughts?

[speedy-turtle]

speedy-turtle on January 10, 2007 at 8:46 am #61354

i am trying to decide between this program and danimals program… i would like to start it as soon as possible, so any opinions would be appreciated…

[Daniel Andrews]

Daniel Andrews on January 10, 2007 at 9:55 am #61355

I am looking for this program I gave you.  I just don't give programs away, that cost money.  I may have given you ideas and thoughts.

[Daniel Andrews]

Daniel Andrews on January 10, 2007 at 11:03 am #61356

Post a link to that thread in this forum, I have to believe there would be other examples besides a 16x200m example.

Jan:

m: speed/accel, plyos, weights
tu: tempo 8x200m @ 30s with 5 minutes between reps
w: off
th: speed/accel, plyos, weights
f: special end II 3 x 250 @ 32s with 12 minutes between, GS
sa: off
sun: off

Feb:

m: speed/accel, plyos, weights
tu: speed end  6x120m @ 13-14s w/ 8 minutes rest or special endurance 2 x 250 @ 32s, 1 x 350 @ 51s
w: tempo 10x200m @ 32s w/ 5 minutes rest
th: speed/accel, plyos, weights
f:  GS or Extensive tempo

March:

m: speed/accel, plyos, weights
tu: speed end  6x150m @ 17-18s w/ 8 minutes rest or special endurance 1 x 250 @ 32s, 2 x 350 @ 51s
w: tempo 12x200m @ 34s w/ 5 minutes rest week1, 8x200m @ 30s weeks2 & 4 , 10 x 200m @ 32s week 3.
th: speed/accel, plyos, weights
f:  GS or Extensive tempo

April:
m: speed/accel, plyos, ballastic weights
tu: 4 x 150m @ 16-17s w/ 10 minutes or special endurance of 250 in 32s, 350 in 45-46s, and 450 in 60s (done in that order)
w: tempo 6x200m @ 28s with 6-7 minutes rest weeks 2 and 4, extensive tempo of 8x100m in 13s with 3 minutes between weeks 1 and 3.
thu: speed/accel, plyos, weights weeks 2 and 4, GS on weeks 1 and 3.
f: dynamic warmup

May:

m: speed/accel, plyos, ballastic weights
tu: this day should model the races you will run at the end of the month for instance (4×4 leg, 400m, and 4×1 leg would be 120m @ 13-14s 15 minutes rest, 2 x 350 in 45s with 15 minutes in between)  if you can't make a time stop the workout.
w: tempo 4x200m @ 26s with 7-8 minutes rest weeks 1 and 3, extensive tempo of 8x100m in 13s with 3 minutes between weeks 2 and 4.
thu: speed/accel, plyos, weights weeks 1 and 3, day off on weeks 2 and 4.
f: dynamic warmup.

If you are talking about this "program" that is fine, just understand it's not that detailed and there is not much variety.  It does give you an idea of the physiological training needed, what it is missing and this is the most important is some sort of "technical plan", the tie that binds mechanics and learning into a more efficient process.  Cookie cutters don't work, they can't everyone responds differently, therefore the training program has to adapt to the individual and only when a coach has effective communication with an athlete will this occur. 

[speedy-turtle]

speedy-turtle on January 11, 2007 at 1:13 am #61357

cool,

also though, what do you think of the other sample setup i posted that was given by i collegiate 200/400 guy i know?

200m cycle

mon- max v, accels, plyos, weights
Tu- int. tempo (1500 m total volume, reps of 150-300m at 85-90%)
wed- rest
th-Max v, accels, plyos, weights
fr- ext tempo: (total volume of 2500-3000m at 75%/rep)
sa- plyos, Speed endurance (reps of 150-250 m, total volume ~900m), weights
su-off

This cycle lasts three weeks and the SE session on friday becomes a sp. E on the 2nd week and goes back to a SE on the third week.

400. cycle
mon- max v, accels, plyos, weights
Tu- int. tempo (1500 m total volume, reps of 200-350m at 85-90%) week 1, 15 minute continuous run (covering as much distance as possible) week 2, farltek run week 3 (run 80 % for 30s, jog 30, run 80% 90sec, jog 60, sprint at 95% 10s, rest 45 s and repeat 3-5x)
wed- rest
th-plyos, Speed endurance (reps of 150-250 m, total volume ~900m), weights
fr- ext tempo: (total volume of 2500-3000m at 75%/rep)
sa- special endurance (reps of 250-450 m, total volume ~1000m)
su-off

this is also 3wks…

[gin2312002]

gin2312002 on January 18, 2007 at 9:59 pm #61358

yo trying doin 250/300m workouts..event runs and split runs are good 2…do 150s…work da curve if u do 100m