Being a freshman in college, my vision in training was very narrow believing that sprinting was the only way to get faster. I've now come to the reasoning that in order to reach quality special endurance performance, BOTH low intensity and high intensity training must be developed in parallel of each other. Speed workouts is still a big emphasis in sprint training because we are sprinters. However, "conditioning" and "tempo runs" should still be in the question of a sprint training program.
I agree with what you are saying. As a 400m runner, tempos really do help a lot. When I get to the "shorter" higher intensity training I am definitely able to recover quicker. It also plays a huge role in the strength aspect and not to mention creates stimulus [different from the usual workouts]
Sometimes you have to run yourself into shape. Long distance runners always talk about building a base in the off season, this feels like the sprinters version of that. This approach is very logical and simple to follow. The problem I have is it's hard for me to not want to run fast all the time. Running at 70% is weird sometimes bc you want to put in the effort. I find trying to run fast but keeping more of the focus on just being relaxed and keeping form helps. A lot of times I'm surprised of the times I have when I wasn't trying to run fast but keep form and stay relaxed. Makes sense though for sprinting. Thanks for the info. It's exactly what I needed to hear.
Add Sherika Jackson to that example too. I think she's a year or two away from being a 100M world champ, although I'd like to see some of the young Americans get that title, she looks like she will be hard to beat in the next coming years.
So what your advocating, developing energy systems in parallel is what Australian coach Mike Hurst calls Concurrent training. Rather than the traditional long to short or short to long training.
Perfect for my situation returning to competitive Masters Athletic track. after a number of seasons off injured plus Covid hibernation! I need all the advice you have offered Coach, especially the Tempo at a slower pace. What you say about building up to the 200m is very instructive and motivating. Have just been looking at various options, from my previous training programs, but definitely believe your instruction/option is far better. I found the whole video very motivating and can't wait to put it into practice! I feel you were talking directly to me! Thank you Coach.
This was a very educational video and well explained. For me I'm a Triple Jumper whos had a hard time putting focus on one event. I do however feel that I need speed to get better at my jumps for momentum purposes. I also feel itd be good to be able to hit a 59 in 400. I can run a 13.9 100 and I can run a 106 in the 400, but I really want to run 59 before the end of my career.
Thanks Brother, Your videos are always informative, It wiil be really helpul if you make some videos on diet and supplements, to boost our speed and speed endurance, So I request you to make an effort to share your views on diet, Thank you & Lots Of Love ❤ from INDIA🇮🇳
Such an interesting topic. I would be interested to get your perspective on the alactic conditioning protocols put out by Pavel Tsatsouline and Strong First.
Agree with the information here. I struggle aerobically and feel it’s helped me a lot when I’ve progressed to stuff like 150s, 180s etc when doing speed endurance. Do you think sprints of 10-40m (90-95%) with short rest (30 sec-1min) have a place in program to be capacity work too?
I think that’d work pretty well for team sport athletes for sure. For sprinters, I’d probably just go as low as 1-2 min unless it was one of the first weeks of off season training and I wanted to keep speeds low but workload high. For work capacity I’d basically just monitor how good the sprints look and only go as low as the technique allows. And of course once capacity is built up enough then it’s all about quality of sprint
We tried other day this workout, 10x150 Basically one 150 slow and the other one faster. The faster one was between 92-95%, the slower one was between like 75% and 83%. The rest was 4 mins. Do you count this workout like tempo runs but somehow still speed endurance? I dont know but its weird
you aren't gonna be able to keep that 95% for 10 reps, maybe speed endurance for the first few reps but after that it's just intensive tempo which is fine but that shouldn't be the goal.
Now that I’m considering incorporating tempo runs into my training sessions, I’m more inclined to simply because I notice I get more muscle activation (specifically glutes and hamstrings) when I run longer distances more than I do strictly speed work
For the 400, I train 3 days a week. Should I do 95% speed work 2 days and speed endurance (75%) 1 day a week? Confuse how to set up the training program!
I disagree in terms of conditioning. Tempo runs don't built our conditioning/work capacity unless the rest between reps is kept very short. Such as Clyde Hart's workouts. Not fast but nevertheless intense because of the high volume and low rest times. But easy tempo runs (
If you’re very unfit aerobically, tempo runs with longer rest will still develop general fitness and aerobic conditioning. I like them for the elastic development like we discussed in my latest podcast with Dan Back. The idea that they enhance recovery is something I’ve always questioned. It get repeated as a truth, and has for decades, but whether that is factually true is not something I am certain of. They do make me feel better in general, and allow you to do work on days when intense work would be ill advised.
If you were to use your PB as a benchmark for 100M Tempo, how would you calculate a percentage of that? (Example - PB is 11.00, what time would be 75%? of that)
Start in the off season. During season I won’t do it often, maybe once per week in very easy workloads on days I can’t train hard. Otherwise I’ll go in the pool and do a workout there.
Well, I can tell you, without a doubt, that getting sprinters to sign-up for the cross-country team to "get into shape" is completely counterproductive. Our high school sprint coach guilted a number of those of us who were the "best freshman sprinters" into buying into that. Needless to say our sprint team was consistently terrible. You want to get good at sprinting? Practice sprinting. Skip the distance runs.
Well yeah that’s a whole different story. Running 6x150m 1-2x per week is nowhere near the same as running XC. I’d never advise a real sprinter to do XC, but unfortunately it’s quite common.
@@ATHLETE.X amen to that! I was so upset when I took exercise physiology classes in college and learned how flat out wrong that coach was. I put my heart and soul into training and nobody could figure out why I wasn't getting much faster in the sprints. I was all set to do sprint training all off-season until coach came along and shamed me into joining cross-country. Don't get me wrong, I loved being on that team and I don't regret that part, but I wanted to fly! I'm convinced I would have done great if I hadn't blindly taken my coach's advice. I should have suspected as much anyway. I don't imagine all these speedster football players hitting the trails for 8+ mile runs 🤣
Being a freshman in college, my vision in training was very narrow believing that sprinting was the only way to get faster. I've now come to the reasoning that in order to reach quality special endurance performance, BOTH low intensity and high intensity training must be developed in parallel of each other. Speed workouts is still a big emphasis in sprint training because we are sprinters. However, "conditioning" and "tempo runs" should still be in the question of a sprint training program.
I agree with what you are saying. As a 400m runner, tempos really do help a lot. When I get to the "shorter" higher intensity training I am definitely able to recover quicker. It also plays a huge role in the strength aspect and not to mention creates stimulus [different from the usual workouts]
Sometimes you have to run yourself into shape. Long distance runners always talk about building a base in the off season, this feels like the sprinters version of that. This approach is very logical and simple to follow. The problem I have is it's hard for me to not want to run fast all the time. Running at 70% is weird sometimes bc you want to put in the effort. I find trying to run fast but keeping more of the focus on just being relaxed and keeping form helps. A lot of times I'm surprised of the times I have when I wasn't trying to run fast but keep form and stay relaxed. Makes sense though for sprinting. Thanks for the info. It's exactly what I needed to hear.
Fred Kerley is proof longer work and endurance help win in sprints,. He can hold his speed through 100m when everyone else has slowed down
Add Sherika Jackson to that example too. I think she's a year or two away from being a 100M world champ, although I'd like to see some of the young Americans get that title, she looks like she will be hard to beat in the next coming years.
So what your advocating, developing energy systems in parallel is what Australian coach Mike Hurst calls Concurrent training. Rather than the traditional long to short or short to long training.
Well put!
The man himself 🔥🔥
Perfect for my situation returning to competitive Masters Athletic track.
after a number of seasons off injured plus Covid hibernation!
I need all the advice you have offered Coach, especially the Tempo at a slower pace.
What you say about building up to the 200m is very instructive and motivating.
Have just been looking at various options, from my previous training programs, but definitely believe your instruction/option is far better.
I found the whole video very motivating and can't wait to put it into practice!
I feel you were talking directly to me!
Thank you Coach.
I personally use Tempo workouts more for restorative purposes. Or on days where I'm not feeling absolutely 100%.
I think tempo runs are good. Cause they prevent the athlete from breaking down from doing hard workouts all the time.
Excellent explanation! Keep the good info coming.
315 hang clean is my next goal…that’s awesome dude ❗️❗️❗️
This was a very educational video and well explained. For me I'm a Triple Jumper whos had a hard time putting focus on one event. I do however feel that I need speed to get better at my jumps for momentum purposes. I also feel itd be good to be able to hit a 59 in 400. I can run a 13.9 100 and I can run a 106 in the 400, but I really want to run 59 before the end of my career.
Definitely interesting to think about
Thanks Brother, Your videos are always informative, It wiil be really helpul if you make some videos on diet and supplements, to boost our speed and speed endurance, So I request you to make an effort to share your views on diet, Thank you & Lots Of Love ❤ from INDIA🇮🇳
Thank you sir 🙏
Such an interesting topic. I would be interested to get your perspective on the alactic conditioning protocols put out by Pavel Tsatsouline and Strong First.
Agree with the information here. I struggle aerobically and feel it’s helped me a lot when I’ve progressed to stuff like 150s, 180s etc when doing speed endurance.
Do you think sprints of 10-40m (90-95%) with short rest (30 sec-1min) have a place in program to be capacity work too?
no that should be purely speed work make sure your fully recovered after every sprint or else you will not be training speed
@@godspeed6102 Wouldn’t do this in an effort to build speed but to increase the Work Capacity. In this case repeated sprint ability.
I think that’d work pretty well for team sport athletes for sure. For sprinters, I’d probably just go as low as 1-2 min unless it was one of the first weeks of off season training and I wanted to keep speeds low but workload high.
For work capacity I’d basically just monitor how good the sprints look and only go as low as the technique allows.
And of course once capacity is built up enough then it’s all about quality of sprint
@@ATHLETE.X That makes sense. 30-1min is probably too short for sprinters. Thanks!
Awesome video Cody.
Btw what brand and model of sunglasses are you wearing? 😎
Thanks bro. They're the Oakley Flak 2.0 with the XL Prizm P lenses! They're comfortable and make colors more HD/vibrant/
thank u sir i love your content keep going🤗🤗🤗🤗🤗🤗🤗🤗🤗🤗🤗🤗🤗🤗🤗🤗🤗🤗🤗🤗🤗🤗🤗🤗🤗🤗🤗🤗
We tried other day this workout, 10x150
Basically one 150 slow and the other one faster.
The faster one was between 92-95%, the slower one was between like 75% and 83%. The rest was 4 mins.
Do you count this workout like tempo runs but somehow still speed endurance? I dont know but its weird
you aren't gonna be able to keep that 95% for 10 reps, maybe speed endurance for the first few reps but after that it's just intensive tempo which is fine but that shouldn't be the goal.
What could be a good tempo workout for a 200 meter athlete ?
Exactly tempo runs are the GOAT of training. Its a mix of anaerobic and aerobic training
Now that I’m considering incorporating tempo runs into my training sessions, I’m more inclined to simply because I notice I get more muscle activation (specifically glutes and hamstrings) when I run longer distances more than I do strictly speed work
Thumbs up to see Thickness sign up for a 10k 🥴
Keep dreaming, BT! Maybe a 400m first lol
Do you have any videos on how in season should be structured for 100/200m?
For the 400, I train 3 days a week. Should I do 95% speed work 2 days and speed endurance (75%) 1 day a week? Confuse how to set up the training program!
I disagree in terms of conditioning.
Tempo runs don't built our conditioning/work capacity unless the rest between reps is kept very short.
Such as Clyde Hart's workouts. Not fast but nevertheless intense because of the high volume and low rest times.
But easy tempo runs (
If you’re very unfit aerobically, tempo runs with longer rest will still develop general fitness and aerobic conditioning.
I like them for the elastic development like we discussed in my latest podcast with Dan Back.
The idea that they enhance recovery is something I’ve always questioned. It get repeated as a truth, and has for decades, but whether that is factually true is not something I am certain of.
They do make me feel better in general, and allow you to do work on days when intense work would be ill advised.
If you were to use your PB as a benchmark for 100M Tempo, how would you calculate a percentage of that? (Example - PB is 11.00, what time would be 75%? of that)
how long should we do temp runs in the off season before we transition into speed endddurance?
How do you think, how long rest time should be between endurance these endurance intervals ?
how much rest do you get between tempo runs?
the sprinting only approach has developed a cult like following!
What about spin bike work outs?
tempo run workout should be added in Off season or In season or throughout the year?
Start in the off season. During season I won’t do it often, maybe once per week in very easy workloads on days I can’t train hard. Otherwise I’ll go in the pool and do a workout there.
@@ATHLETE.X thank you so much 🙏 your videos helped me a lot ❤️keep posting it.
Where does lactic work come in?
How long should i rest between each rep?
Well, I can tell you, without a doubt, that getting sprinters to sign-up for the cross-country team to "get into shape" is completely counterproductive. Our high school sprint coach guilted a number of those of us who were the "best freshman sprinters" into buying into that. Needless to say our sprint team was consistently terrible. You want to get good at sprinting? Practice sprinting. Skip the distance runs.
Well yeah that’s a whole different story. Running 6x150m 1-2x per week is nowhere near the same as running XC. I’d never advise a real sprinter to do XC, but unfortunately it’s quite common.
@@ATHLETE.X amen to that! I was so upset when I took exercise physiology classes in college and learned how flat out wrong that coach was. I put my heart and soul into training and nobody could figure out why I wasn't getting much faster in the sprints. I was all set to do sprint training all off-season until coach came along and shamed me into joining cross-country. Don't get me wrong, I loved being on that team and I don't regret that part, but I wanted to fly! I'm convinced I would have done great if I hadn't blindly taken my coach's advice. I should have suspected as much anyway. I don't imagine all these speedster football players hitting the trails for 8+ mile runs 🤣
can we do tempo workouts in spike shoes ??????
As long as you don’t have pain, you can use spikes
Same concept as distance runners except other way around