One of the most widely debated topics in
track and field training has always been when to do speed work and when
to do speed endurance. To begin this discussion it is first
necessary to define speed and speed endurance.
The above classes of workouts are all
necessary for the development of a good track and field athlete.
Deciding when to do these types of workouts is the most difficult part.
The accepted theory is that one must get fast before you lock in the
speed. This simply means we must concentrate on speed work before
doing any type of speed endurance.
- Speed - distances of 20-60
meters done at 90-100% effort with maximal rest (usually 5-6
- Speed Endurance - distances of
30-80 meters done at 90-100% effort with minimal rest (usually 1-3
- Long Speed Endurance -
distances of 90-300 meters done at 90-100% effort with varying rest.
For a distance of 90-150 meters the norm is 5-6 minutes. For
distances of 150-300 meters the rest is 10-12 minutes.
- Lactacid Power - distances of
300-600 meters done at 90-100% effort with rest intervals of 15-20
In the early season while we concentrate
on an aerobic base we mix in speed work to begin developing that
component. There are several ways to do speed work. The
following are typical workouts done to develop speed.
- 60 meter Ins & Outs - This
workout is actually 80 m. Measure off a 20 m zone. At
the end of this zone place 2 cones. From these 2 cones measure
off 10 m. At the end of the 10 m place a single cone.
From this cone measure off 20 m and place 2 cones. Again
measure 10 m from the end of the 2 cones and place a single
cone. From the end of this cone measure off 1 more 20 m zone.
This should be 80 meters total. The first 20 m zone is a build-up
zone to reach top speed. In the next zone the runner inhales
and holds his breath for the entire 10 meters. The runner then
breathes normally for the next 20 meters until reaching the next
zone where he again holds his breath for 10 meters. The runner
hits the final zone and breathes normally for the last 20 meters.
A mid season variation of this workout is to use 20m build-up and
then 15m inhale, 15m exhale, 15m inhale, 15m exhale. A late
season variation is 20m build-up and then 20m inhale, 10m exhale,
20m inhale, 10m exhale. In all these workouts the athlete must
do 90-100% effort with 5-6 minutes rest. These are done in 2
sets of 3 reps.
By doing these types of workouts the
athlete should see an improvement in times over the given distances and
in normal race distances. In the late mid season the athlete would
begin to do some speed endurance work. Long Speed Endurance and
Lactacid Power work would not be done until late season. The
following are typical speed endurance workouts.
- Another type of speed workout is
called "Fly 30's". In this workout the runner
uses a build-up zone of 20m and then runs with maximal effort for
30m. Variations of this workout are "Fly 60's and 75's".
These runs can be done for 2-3 sets of 3 reps. The rest would
be the same as done for the Ins and Outs.
These workouts can be done in mid season
and continue through the end of the year. The long speed endurance
workouts and lactacid workouts should begin in the last 4-5 weeks of the
season. Typical workouts of this type do not involve many
repetitions, but are run at maximal effort for longer distances.
- 2-3 sets of 3 reps 40-60 meters.
The rest interval should be 1-2 minutes per rep and 3-5 minutes per
set. These are done at 90-95% effort.
- 3x40m, followed by 3x60m, followed by
3x80m, all at 90-95% effort. The rest interval is the same as above.
The emphasis is to produce maximal effort with minimal rest.
If the performance decreases by 10% or more the workout should be
Long Speed Endurance
- 4-5 x 150m @ 90-95% effort, with rest
interval of 7-10 minutes.
- 4 x 200 @ 95-100% effort, with rest
interval of 10-12 minutes.
- 4 x 300 @95-100% effort, with rest
interval of 10-12 minutes.
The above workouts are merely a guide to
achieving the ultimate, running faster. Go faster first and
then put the endurance in place and you should kick some serious ass!
- 400 split - do 300m @ 100% rest 1
minute exactly do 100 at 100%. Rest 15-20 minutes and if athlete has
not completely recovered end the session, if the athlete is ok then
do 1 repeat.
- 50 sec test run - Run as far as you
can for 50 sec. at 100% effort. Rest 15-20 minutes and repeat the
effort trying to go further than the previous run.