Comments on: Sprinting Training: How To Run Faster

By: Rest Day! | ZombieFit

Rest Day! | ZombieFit — Fri, 29 Oct 2010 14:01:10 +0000

[...] Sprint Training, another article by Fitness Spotlight [...]

By: skustes

skustes — Mon, 22 Mar 2010 22:56:24 +0000

Lani,Shorter work is what you want for speed. Once you get beyond about 60m, you’re into the speed-endurance realm. I prefer more like 8 x 50m with a 15m run-in for actual speed work, usually no more than 6-10 sprints with full recovery.I have a simple way of measuring…pace off the 100m distance at the track, then divide by 10. That’s how many steps it takes you to go ~10m. For me, it’s 12 steps. So if I need to go 150m, I count out 180 paces from the finish line (or 60 paces towards the finish from the 200m starting line) and it’s close enough. Knowing this little piece of info, I can train at any parking lot, road, or track.CheersScott

By: Lani

Lani — Mon, 22 Mar 2010 21:38:06 +0000

Hey,I’ve been running longer distances for about a year now. I was doing training that involved 5x50m 5x75m 5x100m sprinting intervals which I loved and after a while was able to run 5kms without thinking about it but since moved and haven’t kept up the sprint training.Would that system from before be effective enough to create more speed? I only have 1 100m length to do my sprint training on. Should I just go all out and try to do as many 100m sprints as possible? shuttle run it? I would run on a school oval (soccer/rugby/cricket field) but because I cant measure the distances effectively I don’t know if I should sprint train on there.Thanks!

By: Structuring Your Training Periodization – Fitness Spotlight : Fitness Spotlight

Thu, 11 Mar 2010 10:01:15 +0000

[...] few weeks ago in my overview post on sprint training, I promised an overview of some training periodization theory. There seemed to be a good deal of [...]

By: Matthew Crispell

Matthew Crispell — Thu, 25 Feb 2010 05:08:50 +0000

Scott,I appreciate the reply. It was helpful. Keep up the good work on the website.Thank YouMatthew

By: skustes

skustes — Wed, 24 Feb 2010 22:18:27 +0000

Matthew,With the very large caveat that I neither train nor have trained anyone for a race that long, here are a few thoughts:- True speed work isn’t paramount for a race that long. Important, but not of the most importance. Probably don’t need a weekly speed workout.- You can adapt 400m training to longer formats. For instance, I run <400m sprints at my desired 400m pace. Since I can’t hit a 50-second 400, I will train 250-300m at a 50-second pace…you can adapt that kind of training to the 1.5 mile, obviously with runs longer than 250-300m…more like 800s, 1200s, miles, and full race distance runs.- Look at some college track and field training for 1500 and 3000m races. Those will mimic what you’re trying to do far more than anything I currently do.- LSD is probably good for an active recovery day, run at a fairly easy pace.Hope this helps. Sorry I can’t be more concrete. Again, not my bailiwick.CheersScott

By: Matthew Crispell

Matthew Crispell — Wed, 24 Feb 2010 04:50:25 +0000

Scott,I am training for the Navy SEAL PST which has a mile and half run as part of the test. I want to crush the test so I do get my shot. I have researched many of training protocols. Power running, other SEAL candidates ideas, college training protocols, etc. So I am interested on your thoughts about preparation for this test, regarding speed endurance, pure speed work, interval work, tempo runs and LSD implementation. I have been doing speed workouts through this winter with interval work on a separate day.Thank YouMatthew

By: skustes

skustes — Thu, 18 Feb 2010 17:21:36 +0000

Clement,I IF once or twice a week, for 24 hours, with no ill effects. Key is to make sure you’re still getting plenty of good, clean calories when you do eat. I don’t eat any grains (on a regular basis), but I do eat lots of starchy carbs and fruit. Lots of sweet potatoes and squashes. You need some carbs (I’m around 25-30% of total calories during the season) to fuel your sprinting…it’s too high intensity to be driven by fat metabolism.Sprinting alone will likely help you drop some weight, along with keeping your diet clean.Hope this helpsScott

By: skustes

skustes — Thu, 18 Feb 2010 17:18:21 +0000

Nicky,You don’t necessarily have to be able to lift 1.5x bodyweight to start sprinting. I use that more to illustrate the point that speed, especially amongst us amateurs, largely comes down to strength. You can of course start sprinting without being able to lift, but without the additional strength work, progress may be limited.There are lots of fast guys in high school that don’t lift at all, though when they reach the next level, they do.Hope this helpsScott

By: nicky mendoza

nicky mendoza — Wed, 17 Feb 2010 00:04:36 +0000

you say i should be lifting 1.5x my bodywieght as a base level of strength before i should sprint train, but what if i cannot lift wieghts, should i start sprint training some other way?