Training for sprinters?

Running Bing

Just reading through the "I need a coach" thread and it sparked my interest in the training people do for the shorter distances (100m, 200m, 400m).

You see very little stuff on training for these distances and it just dawned on me I have no idea what sort of training they would require (aside from the obvious).

I would'nt have any interest in running 100/200m myself but Id just be curious about the training these events require. So what workouts would people do for these distances? Is mileage significant at all? would there be any easy runs in such a programme? I imagine supplemental work like weights become much more important too.



On a more personal note Im training for the mile (and also hoping to run some more 800m races) and I wouldnt mind having a go at a 400m race. Is it possible to run a decent 400m off 800/1500 training or is the 400m a completely different animal requiring specific sprint training?

thirtyfoot

Running Bing wrote: »

Just reading through the "I need a coach" thread and it sparked my interest in the training people do for the shorter distances (100m, 200m, 400m).

You see very little stuff on training for these distances and it just dawned on me I have no idea what sort of training they would require (aside from the obvious).

I would'nt have any interest in running 100/200m myself but Id just be curious about the training these events require. So what workouts would people do for these distances? Is mileage significant at all? would there be any easy runs in such a programme? I imagine supplemental work like weights become much more important too.



On a more personal note Im training for the mile (and also hoping to run some more 800m races) and I wouldnt mind having a go at a 400m race. Is it possible to run a decent 400m off 800/1500 training or is the 400m a completely different animal requiring specific sprint training?

No mileage whatsoever. For 400m for example -

In Oct/Nov - 400/600m would be the longest rep you would do, maybe 5-6 of these. You might do fartlek at this stage too, eg, 6min jog, 60 sec run, 5 min jog, 50 sec run and so on. This is the only mileage you would do. Having said that sprinters will cover maybe 3 or 4k on a track in intervals at a pace of maybe 60-63 secs per 400m for a decent long sprinter.

As season progresses the load changes from volume to intensity. Speed will always be worked on throughout the season by most (eg 30/40 etc) and special endurance eg hard 350 or 450 only maybe a second or two off your race pb. Weights are important as is technique work, starting blocks, curve running, race simulation. Right now a speed endurance session of 4 x 125m with 8-15mins recovery may be on the cards.

Much of the target for 400 runners will be to get used to running at afast speed but being very relaxed doing it. 400m runners in a race will usually go through 200m in maybe a second off their 200 pb and then hopefully only run the 2nd 200 1.5-2.5 secs slower than the first. Seeing as 400 is the real bridge between anerobic and aerobic exercise the training is difficult to manage which is why you have such diverse training philosophies in the event. Here is a good blog on training for 400m and its different approaches. http://www.elitetrack.com/blogs/details/4515/

In truth training for sprints is same as any training. Principles are the same and the key thing is to understand the event and the requirements from your body.

If training for 800/1500 you should be able to do a 400 and it will help your 800/1500 time. The good 800m guys in my club would also be good (and have good times) at 400. One of the reasons they are good 800m guys.

Running Bing

Tingle wrote: »

No mileage whatsoever. For 400m for example -

In Oct/Nov - 400/600m would be the longest rep you would do, maybe 5-6 of these. You might do fartlek at this stage too, eg, 6min jog, 60 sec run, 5 min jog, 50 sec run and so on. This is the only mileage you would do. Having said that sprinters will cover maybe 3 or 4k on a track in intervals at a pace of maybe 60-63 secs per 400m for a decent long sprinter.

As season progresses the load changes from volume to intensity. Speed will always be worked on throughout the season by most (eg 30/40 etc) and special endurance eg hard 350 or 450 only maybe a second or two off your race pb. Weights are important as is technique work, starting blocks, curve running, race simulation. Right now a speed endurance session of 4 x 125m with 8-15mins recovery may be on the cards.

Much of the target for 400 runners will be to get used to running at afast speed but being very relaxed doing it. 400m runners in a race will usually go through 200m in maybe a second off their 200 pb and then hopefully only run the 2nd 200 1.5-2.5 secs slower than the first. Seeing as 400 is the real bridge between anerobic and aerobic exercise the training is difficult to manage which is why you have such diverse training philosophies in the event. Here is a good blog on training for 400m and its different approaches. http://www.elitetrack.com/blogs/details/4515/

In truth training for sprints is same as any training. Principles are the same and the key thing is to understand the event and the requirements from your body.

If training for 800/1500 you should be able to do a 400 and it will help your 800/1500 time. The good 800m guys in my club would also be good (and have good times) at 400. One of the reasons they are good 800m guys.

Interesting stuff Tingle. Would a sprinter do workouts every day? Would they ever do doubles?

That blog is great btw..exactly what I was looking for.

thirtyfoot

Running Bing wrote: »

Interesting stuff Tingle. Would a sprinter do workouts every day? Would they ever do doubles?

Unlike distance runners most will rest one day. The need to do doubles will be because of the need to lift. Many will lift in the morning and then run later in the day. The top sprinters I know of would have programs that included lifting 4/5 times a week and then running 6 times a week.

There is a piece on the Michael Johnson Q&A on BBC where he says he trained maybe 3/4 hours a day.

Our group lift and run on the same night because we have other stuff like work, family, college etc going and to meet and lift in the morning would be difficult. I know of quite a few sprinters in Ireland who will lift AM and then run PM.

Running Bing

So how long would the typical workout on the track last?

Could you give us an example of a typical workout Tingle? (sorry if I being a pest:o)

RealistSpy

I usually spend about 1 hour on the track. Currently I am doing piramid sprints eg. 30m, 60m, 80m, 100m, 80m, 60, 30m all flat out with rest in between.

thirtyfoot

Can vary from 1 to 2.5 hours.

Sample sessions could be =

30 min warmup
30 min med ball, plyos, hip felxibility work
50 min speed work on track - 3 x 30, 2 x 40, 1 x 80 , 1 x 100 at 100% full rests
45 min weight
10 min warmdown

or

warmup then,

based on a 49-51 sec 400m runner

500 in about 68-72 secs, 6 mins rest
then maybe something like 4 x 300m in 43-46 secs with 2 mins rest.

10 mins and repeat.

This can take a while with most time spent lying on the track feeling like sh*t.

Hills will take shorter time. Some track sessions can be done in 30 mins. You spend a lot of time faffing and resting. Technical work can take a long time, starts, bend running etc.

RealistSpy

wow smack me right now. Thats a bit too much tingle don't you think? You won't have enough enegy to do proper weights after that would you?

@Tingle: Would you be my online coach you seem to know what you are talking about . I am trying to break that 11.77. pb of mine on the 24th in Greystone.