Long-Distance and Sprinting

mr_bump

Is it possible to train and make good improvements in both long-distance running and sprinting simultaneously?

I started running just over a year now and have concentrated thus far on the long stuff. In that time I've got into a training routine of 40+ miles a week and completed two marathons to date. Progress has been steady, and I have ambitions of improving my times from 5K to marathon over the coming years. However i'd also like to try my hand at sprinting and see what sort of times I could achieve at 100m, 200m & 400m.

Has anyone here any experience in combining these two disciplines? Or will the pursuit of both greatly disadvantage me in making any reasonable future progress in each?

Also, could anyone advise on the most suitable athletics club (Northside Dublin) that could provide training/coaching for each discipline.

RoyMcC

A question that I think is a first for A/R Reason being that most running types have a natural aptitude for one or the other. In youngsters it becomes apparent from a young age which events - explosive, endurance, technical - are best suited to each youngster. The specialisation starts early.

In your case endurance has become your 'thing'. Whatever fast-twitch muscles you may have won't have been called into action for a long time. It would be interesting for you to try a bit of the short stuff to see how it goes.

I doubt very much however if you could find a way to successfully combine the two. A good sprinter will, in addition to short track work, spend time in the gym building power and strength. These attributes don't transfer very well into endurance running.

I'd be interested to hear from others on their take on this.

dna_leri

I think if you try to focus on both at the same time, you will not reach your potential in either but you might be able to alternate between the two and come close.

When I started back running a few years ago I used 5-10Ks to get fit then turned to sprints and did well at masters level.
After an injury, I started back on the longer distance again, racing up to 10 mile.
Since then I have focused on 800m, but still setting PBs over 400m & 5K.
So you can do it, just not exactly at the same time.

I don't know about clubs or coaching in North Dublin but I doubt you will find anyone who will coach you for the full range at the same time - you may need to swap between groups depending on what you are aiming for.

tombliboo83

How exactly does a 30 year old get into sprinting? Ive long suspected Im much stronger over 1-400m but have no idea how to go about it..seems like athletics now is mainly geared towards 5k+

Chivito550

mr_bump wrote: »

Is it possible to train and make good improvements in both long-distance running and sprinting simultaneously?

I started running just over a year now and have concentrated thus far on the long stuff. In that time I've got into a training routine of 40+ miles a week and completed two marathons to date. Progress has been steady, and I have ambitions of improving my times from 5K to marathon over the coming years. However i'd also like to try my hand at sprinting and see what sort of times I could achieve at 100m, 200m & 400m.

Has anyone here any experience in combining these two disciplines? Or will the pursuit of both greatly disadvantage me in making any reasonable future progress in each?

To be honest I would say it is 100% impossible to reach your potential in either if you try to do both. Distance running and sprinting are as different as rugby and football. I train for 400s and I can't even manage a good 800 off that training (don't do mileage, long reps etc). 400 and 800 is world's apart in the approach required. Very rarely do you see anybody succeed at the top level in both simultaneously. Now picture how hard a 100m/ 10k combo would be!

Basically sprinting is about power, strength, flat speed and speed endurance. For a 100m runner power is crucial. For a 400m runner it is less crucial (though still hugely important) with speed endurance being a key area (200m and 300m reps for example).

Distance runners do mileage along with their sessions. Mileage is of no benefit to a sprinter, except during the winter base phase and we are talking no longer than 5km runs.

You really need to pick one or the other. I'd be biased but go with the sprinting now while you are younger. Speed goes first.

mr_bump wrote: »

Also, could anyone advise on the most suitable athletics club (Northside Dublin) that could provide training/coaching for each discipline.

Clonliffe Harriers or Raheny are probably your best bet.

tombliboo83 wrote: »

How exactly does a 30 year old get into sprinting? Ive long suspected Im much stronger over 1-400m but have no idea how to go about it..seems like athletics now is mainly geared towards 5k+

Ring up your local club and inquire. Where do you live? Can't imagine any club turning you away. Age is no issue. I took up sprinting at 25 having never done it before in my life. Randymann was 40 I think.

I agree though, if you look at the calendar of events on the AAI website, the majority are cross country and road races. Look at the events forum here and literally everything is 5K+. It's an awful shame and very repetitive, but us sprinters seem to be in the minority.

Just jump into it. Find a club, get stuck in, and once you are involved you will realise there are plenty of racing opportunities. Just not as well advertised as the Rock n Roll hoopla!

mr_bump

Many thanks for the replies. It does seem that the two are fairly incompatible.

On the face of it running seems like such a simple sport. As a naive non runner I had previously thought that, for the non elite anyway, sprinting and long distance training would have shared elements that would be mutually beneficial to each pursuit. However, based on my experiences over the last year I kind of expected your replies. The more miles I amassed the more zip I seemed to lose from my legs. Do slow miles make your fast twitch fibers fall asleep or even worse irreversibly deteriorate?

With sprinting on my mind I decided to break up today's schedule 6 mile recovery run and head down to my local cinder track to try a 400m sprint mid route. Well my start was anything but explosive and I seemed to hit a some sort of sprint wall as I approached 250 meters. Basically I wasn't overly impressed with the results, but have no idea really how they stack up to the norm. What sort of times would be considered decent for a beginner and what sort of improvements are achievable for someone in their early 30's?

dna_leri

mr_bump wrote: »

Many thanks for the replies. It does seem that the two are fairly incompatible.

On the face of it running seems like such a simple sport. As a naive non runner I had previously thought that, for the non elite anyway, sprinting and long distance training would have shared elements that would be mutually beneficial to each pursuit. However, based on my experiences over the last year I kind of expected your replies. The more miles I amassed the more zip I seemed to lose from my legs. Do slow miles make your fast twitch fibers fall asleep or even worse irreversibly deteriorate?

With sprinting on my mind I decided to break up today's schedule 6 mile recovery run and head down to my local cinder track to try a 400m sprint mid route. Well my start was anything but explosive and I seemed to hit a some sort of sprint wall as I approached 250 meters. Basically I wasn't overly impressed with the results, but have no idea really how they stack up to the norm. What sort of times would be considered decent for a beginner and what sort of improvements are achievable for someone in their early 30's?

It's pretty normal to "hit a sprint wall" after around 40s. You can improve this with training and better pacing but most people can't sprint flat out for 400m.

Regarding good times, there is a thread on here with some target times:
http://www.boards.ie/vbulletin/showthread.php?t=2056856399

60s for 400m would be a reasonable achievement in your first year.