Raw Speed training?

I was wondering if I could do some maximum recovery relaxed 200m runs every week starting now and have it not mess with me peak.

I'm interested in increasing sprint speed, and found some good weekly workouts to develop raw speed (basically sprint 200m, rest 5-8 minutes, repeat 2-5 times) and I want to know if starting them now would fuck with my sprint. I read something on dyestat that said something like 10 weeks should be enough time to see you start to level off gains wise from doing one workout a week.

Does that sound like something I should hold off on until Indoor, or later this season? If it is all the same I'd like to just build sprint speed for shits.

Just stick with strides. I do 8x200 meter strides at mile pace or a little faster, and with full rest (usually 1-2 minutes). That will give you all the turnover you need at this point. I do that once a week.

BagoXC25 wrote:Just stick with strides. I do 8x200 meter strides at mile pace or a little faster, and with full rest (usually 1-2 minutes). That will give you all the turnover you need at this point. I do that once a week.

Ya, I'm not doing them to help my 5k, I'm doing them so I can sprint faster.

I just want to know bottom line, whether or not a sprint regiment like the one I described will cause me to peak early or not.

I'd do shorter intervals, probably 40-80 meters. 200 meters all out would probably be enough to start relying on your anaerobic system, which is what will fuck up your peak.

just do strides...100-200 meters at 5k-mile race pace...with full recovery

Do strides during XC, start the sprints in track.

I don't do any of that stuff. I don't do core. I don't do strides. I don't sprint. I don't do barefoot. I just run.

Running With Scissors wrote:I don't do any of that stuff. I don't do core. I don't do strides. I don't sprint. I don't do barefoot. I just run.

you dont do core???

ProtestTheZero wrote:

BagoXC25 wrote:Just stick with strides. I do 8x200 meter strides at mile pace or a little faster, and with full rest (usually 1-2 minutes). That will give you all the turnover you need at this point. I do that once a week.

Ya, I'm not doing them to help my 5k, I'm doing them so I can sprint faster.

I just want to know bottom line, whether or not a sprint regiment like the one I described will cause me to peak early or not.

don't listen to him. strides once a week isn't going to do shit for you.

you need do strides every workout no matter what afterwards barefoot on grass if you can at the minimum. 8x100 probably to increase foot strength mostly which will give you the power to turn it around quicker. obviously not on interval days.

do intervals in road racers if you can and it will vastly help your foot speed, as trainers do not do much good for foot strength and speed.

also hit the gym. start working a lot of your calves/quads. those are the main muscles you need to build and become fast-twitch

Sorry sourworms, I'm just doing what my college coach says, the one who was second in line to be head coach at UW madison if the Iona coach didn't take it. But it's not like madison is that good anyways...

BagoXC25 wrote:Sorry sourworms, I'm just doing what my college coach says, the one who was second in line to be head coach at UW madison if the Iona coach didn't take it. But it's not like madison is that good anyways...

You're also training for longer races. PTZ is doing this so he can sprint faster.

I don't know about 5k speed because I've never done XC before, but for sprint training one of our team's favorite workouts is 10X150's. Seems to work pretty well. :]

lol, 5-8 minutes rest. i mean, for a 200 that like 4 times as long as a full recovery....

Not if you are going at 95%. If you have ever raced a 200 all out, you know how crappy you can feel at the end. I had to race one into the wind once and I almost passed out when I crossed the line. I felt dizzy for like 20 minutes afterwards too.

AudienceOfOne wrote:lol, 5-8 minutes rest. i mean, for a 200 that like 4 times as long as a full recovery....

The longer the rest (in a sprint workout), usually the faste the times, and therefore the better the workout.

but you can only rest so much right? 8 minutes does seem like a lot, but i guess if he really is doing full out sprints that might be needed...hmm i have no clue

You're not trying to build endurance, you could rest as much as you wanted really, since the clear goal of that workout would be to build up your fast twitch muscle fibers.

FinishingKick wrote:

AudienceOfOne wrote:lol, 5-8 minutes rest. i mean, for a 200 that like 4 times as long as a full recovery....

The longer the rest (in a sprint workout), usually the faste the times, and therefore the better the workout.

after 8 minutes you might as well warmup again lol. you'd be tight after that long a rest.

AudienceOfOne wrote:

FinishingKick wrote:

AudienceOfOne wrote:lol, 5-8 minutes rest. i mean, for a 200 that like 4 times as long as a full recovery....

The longer the rest (in a sprint workout), usually the faste the times, and therefore the better the workout.

after 8 minutes you might as well warmup again lol. you'd be tight after that long a rest.

He said 5-8, that doesn't mean 8 minutes after every one, that's just if he needs a lot of rest after one or two that's how much he'll take.

Just ask your coach and see what he says

Pinthin wrote:

Running With Scissors wrote:I don't do any of that stuff. I don't do core. I don't do strides. I don't sprint. I don't do barefoot. I just run.

you dont do core???

Not on my own. If the coach makes us do it I do. Same with lifting.

Pinthin wrote:Just ask your coach and see what he says

he's just doing this for the heck of it. his coach will probably tell hem not to unless he's running the hundred this year for track.

I do extreme Fartleks. Run myself to exhaustion and jog untill you feel recovered.

FI can't ask my coach until the 23rd (where I will definitely bring it up anyway), due to CIAC regulations, and the fact that I wouldn't even know how to reach them.

Anyway, I decided I'm just going to do them. If it messes me up, oh well, shit happens.

ProtestTheZero wrote:CIAC regulations

I love how you know all these organizations like that.