Bolt's coach says to never allow continuous runs exceed 20 minutes. What about tempo work? How much continuous tempo and/or extensive tempo work is too much?
I've seen everything from 15-30 mpw of continuous tempo and 2000-5000m/session of extensive tempo in base phases, so there is obviously a lot of disagreement among sprint experts. What say you?
howdydu wrote:
Bolt's coach says to never allow continuous runs exceed 20 minutes. What about tempo work? How much continuous tempo and/or extensive tempo work is too much?
I've seen everything from 15-30 mpw of continuous tempo and 2000-5000m/session of extensive tempo in base phases, so there is obviously a lot of disagreement among sprint experts. What say you?
Actually, I believe that you will see that it was Steve Francis, coach of MVP (SAFP now, Asafa Powell previously) that said that. I don't believe Glenn Mills has addressed that issue (Steve Francis claims that he read somewhere that running longer than 20 minutes damages sprinters, so MVP doesn't do that at all).
People who know about sprinting don't talk about mileage, I would ignore anyone who talked about continuous running for sprinters (Bolt doesn't even jog warmups). It becomes a different issue for tempo-based programs like Clyde Hart, where there are 20-30 minute jogs recommended in the fall and if you add everything up, it might come close to 30mpw. Jamaican programs are doing intensive tempo of 2km with distances in the 300-450m range, and this is true for both Racers and MVP. But the structure of the week is about like this:
Mon sleds or hills
Tue intensive tempo
Wed technical session (easy)
Thu like Mon
Fri like Tue or long hills
Sat intensive tempo
That schedule is from Steve Francis and is done in the fall until January, and the thing to keep in mind is that there is not a hard sprint session following the intensive tempo the next day.
Sorry, senior moment.
Clyde Hart programs are not for pure sprinters. Most everybody in pure sprinting goes out to 300-600 in the fall (Bob Kersee had Shawn Crawford doing 600s early for a 200m guy and Kersee also has people doing a mile time trial in the winter, but once again this is more for long sprinters than pure sprinters).
60-200m people do not do continuous running if their coach knows what he/she is doing. Here's a goop presentation from Caryl Smith Gilbert (one of the best) from the recent USTFCCCA meeting:
http://www.ustfccca.org/assets/symposiums/2014/Sprints-SmithGilbert-2014.pdf
You son't see one word about distance running for pure sprinters.
Why would they not be considered pure sprinters...
Anyways those 400 m types surely put in more distance, but looking at mileage is really pointless as a sprinter.
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