today we did 150m running 5 times with 30 sec rest. I can’t seem to adapt to these excercises, i improve slowly on the other excercises except this, so hard for me, i get lactic acid quick. I’m only fast for the first time and then its hard the second and on. I dont force it when athletes pass me but i run and maintain my form?
Is there any supplement i can take to help, cause my ass locks like crazy everythings tight after im done with that. We run 50m hard then 50m stride at 80% or 75% then hard the last 50m. I’ve been patient with this but it is to slow for my liking, its getting to me, a year without improving on this properly(although my times improved fortunately)…If i can get this going, hopefully it will help my 100m.
speed endurance
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Participant
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KeymasterFirst off, 5 x 150m with 30s rest isn’t speed endurance. Speed endurance is training that focuses on the maintenance of maximal or near maximal speed. No one on the planet could run more than 2 of those very fast. The short rest interval will pretty much guarantee that you are running sub-maximal for all but the first rep. The way it’s being run actually won’t have too much effect on your 100m time. In fact, if you try to press and over exert yourself it could actually hurt your 100m time if you learn to run with poor mechanics and no relaxation. I know this probably isn’t what you want to hear but I actually wouldn’t be too concerned about that. In fact, because of the setup of that workout (short rest intervals, intensive tempo paced running, etc.) the very things that could make you hurt so badly while doing that workout could be the same things that make you succeed when running one all-out 100m race.
ELITETRACK Founder
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Participant
hmmm i see your point, so i should’nt stress so much over it, as it seems.I must have alot of fast twitch fibers or something cause lactic acid builds up hell of quick.I usually just let everybody pass me cause if i try to play catch- up i am gonna lose form and have even more of that damn acid on my butt.I do what you all tell me maintain the form, and this is what i always do.I just thought that if i improved on this it might help my 100m.Thanks mike for shedding some light
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Participant
For speed work I would recommend 5 min rest between reps and do 8 reps. 30 sec. is a joke. This is more of a 200m workout.
If you are concentrating on the 100m, try 4×120’s, 4×80’s, and 4×40’s with full recovery (5min) between reps. This should help your 100.
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Participant
I need some direction here please..I have read tons of articles on all the running stuff..But it would be nice if i could get someone to help me more on a personal basis.The 100 meter is what i want to race in.I just turned 33..I workout on weights every other day all upper body and have built a lot of upper stength that wasn’t there before.Also my lower body i have toned and strenthened quite a bit..
Now,for my age what does anyone here reccomend for me to do for the 100m?Could someone just give me an idea of what kind of running routine i should do?Should i be running 40m,60m and 100m and how many times?? Should i do this everyday or skip a day in between..
I’ve looked at the other athletes routines but,i think most of them are younger and more up and up on all this stuff than me..I was practicing the 50m for a few weeks and got my time from like 8sec down to 6.80seconds..But everyone else seems to be doing it way differently..:question:please help.. -
Member
[i]Originally posted by senri[/i]
today we did 150m running 5 times with 30 sec rest. I can’t seem to adapt to these excercises, i improve slowly on the other excercises except this, so hard for me, i get lactic acid quick. I’m only fast for the first time and then its hard the second and on. I dont force it when athletes pass me but i run and maintain my form?
Is there any supplement i can take to help, cause my <b>ARSE</b> locks like crazy everythings tight after im done with that. We run 50m hard then 50m stride at 80% or 75% then hard the last 50m. I’ve been patient with this but it is to slow for my liking, its getting to me, a year without improving on this properly(although my times improved fortunately)…If i can get this going, hopefully it will help my 100m.This workout actually isn’t that bad, and is possible, but don’t expect to be able to sprint every rep. Start out at a conservative pace, and make sure you can complete the last rep as least as fast as you did the first rep (and all the other reps). Strive for consistency; this will help you get a baseline from which you can measure progress. As you get into better and better shape, you can start bringing the times down slightly. There’s no point in going all out the first 2 reps or so though if you’re just going to break down on the last three.
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Keymaster
Alex-
Your right in saying it’s not a bad workout, in fact, SMTC did a similar workout in their heyday. It isn’t a speed endurance workout though and is better focused on fitness and lactate tolerance than speed.ELITETRACK Founder
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Participant
i guess our coach is trying to improve our lactic tolerance and fitness. Cause we do strength circuits like hop up stairs and stuff, as well as those excercises. Yesterday we did 10×100 at 70% then did 100,150,200,250,300 5 mins rest and back down 300,250,200,150,100 all with i min rest inbetween the runs with the 5 mins after completing the first 300.This used to be hell for me, but i run more controlled now and it was’nt as painful, but tiring nonetheless, all i thought is go as fast as i can while maintaining for.
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