[gt4ever]

gt4ever on March 19, 2004 at 12:24 am #9010

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.

[punisher]

punisher on March 19, 2004 at 2:01 am #26348

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.

[400stud]

400stud on March 19, 2004 at 6:44 pm #26349

He can do that Punisher, but how are you going to fit in shorter speed and shorter speed endurance work?

[punisher]

punisher on March 20, 2004 at 7:49 am #26350

The program will have to be adjusted weekly so that he can get in speed sessions such as Acceleration, and Maximum velocity and also technique work

[Mike Young]

Mike Young on March 20, 2004 at 12:00 pm #26351

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

[Jay Turner]

Jay Turner on March 20, 2004 at 5:30 pm #26352

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?

[400stud]

400stud on March 21, 2004 at 2:30 am #26353

100m – SE
200m – SE1
400m – SE1 and SE2

In my opinion…

[alex]

alex on March 21, 2004 at 2:35 am #26354

The sessions Punisher posted would likely be best used early on in the season, to mentally and physically prepare the body for the faster lower volume SE sessions later in the season.

[Jay Turner]

Jay Turner on March 21, 2004 at 5:26 am #26355

[i]Originally posted by 400Stud[/i]
100m – SE
200m – SE1
400m – SE1 and SE2

In my opinion…

400,

Were you replying to my post? If so, I have no idea what you're talking about. Please explain.

[punisher]

punisher on March 21, 2004 at 7:54 am #26356

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.

[punisher]

punisher on March 21, 2004 at 7:59 am #26357

Alex the sessions I suggested are to be done in the Specific preparation Period not in General Preparation. In General Preparation we don't do Speed endurance and Special Endurance, we do these in the specific period.

[400stud]

400stud on March 22, 2004 at 10:01 am #26358

Gov, I was replying to your post and what I was trying to do is describe what types of SE are needed for each event….

[Jay Turner]

Jay Turner on March 22, 2004 at 5:29 pm #26359

Thanks 400. I was confused for a moment.

[400stud]

400stud on March 22, 2004 at 6:41 pm #26360

No prob 😀