Running repeat 300's at 90% if not all out? I'm kind of tall (6 '1), but I've never had good finishing speed. As odd as it might sound, my start in the 100 has always been excellent but my finishes have never been great. I think I rush my speed in the 100. Anyway, I need to build more speed endurance this year so what do I need to do? I want the 200 to feel a lot easier than it does right now.
Would this help build speed endurance?…..
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You should do the 300's at 95%+. You should also do 150's at 95%+. For 150's you can do 3 sets of 3 reps with 5min between reps and 10 min between sets.
For 300's you can do 5 x 300's 15min recovery.
These can be done twice a week at with on high days. The days following these sessions should be easy for recovery.
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If you are a short sprinter and you wanted to develop your speed endurance I think your reps should be <150m. I consider speed endurance to be the ability to sustain maximal, near maximal, or race pace velocity. In all of these instances, the 300m repeats will be run at a much slower speed than a race pace 100m or 200m. while they may be very beneficial I don't think they will be the most beneficial means of training speed endurance (at least by my definition of it) for a short sprinter because the speed of the runs will be a lot less than during race pace.
ELITETRACK Founder
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mike when you say short sprinter I am assuming you mean 100 meters. Can this apply for 200 meter runners as well? Or would they need to run 250s and 300s?
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[i]Originally posted by 400Stud[/i]
100m – SE
200m – SE1
400m – SE1 and SE2In my opinion…
400,
Were you replying to my post? If so, I have no idea what you're talking about. Please explain.
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As I know speed endurance (se)are distances that last for 5 to 20 seconds (60m -150m) at 95%+. Special Endurance I (se1) are distances that last for 20-40 second (150m-300m) at 95%+. Special Endurance II (se2) are distances that last from 40-90 seconds at 95%+.
I gues that's what DaGovernor is saying.
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Thanks 400. I was confused for a moment.
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