Hmmmmmh wrote:
I quite obviously don't know too much about sprinting. Should I try to do something like 2x5x60m on 2:30 rest with 5:00 between the sets for the first 6 weeks of my summer and then be doing something like 8-10x100m for the last four weeks (these ideas were brought up in the other thread linked). Also, I don't have too many hills around so that's not really an option. I do have access to a weightroom 2-3 times a week and there's a track not too far from my house.
Hi. You say you are going into your junior year - I presume of high school. I'm a middle-aged geezer, don't run apart from a few strides weekly (though I stay very fit via swimming and strength work) and HAVE never done such short sprint work as 40-70 meter efforts, so keep that in mind. I advocate such efforts in part because I think my training, which focused on 1500m racing though I ran 800m, cross country and 5k road races starting in high school, continuing through my college days and years beyond, was over too narrow a range. In my high school days we never did tempos, while in college, though the coach would post a tempo work frequently, he didn't explain well that doing these all-out defeats the goal of a tempo workout and he never ran with us, tailed us in a vehicle, or recorded our times and heart rates (or some other criterion to measure effort). And never did any coach advocate raw speed development involving efforts of about 40-70m. I feel my training focused way too much on efforts of 200m-600m. Thank goodness for a weekly long run, a decent mileage base, lots of hill work, and typically a weekly weights session, plus body-weight work and some jumping drills (ballistic and plyometric). Later in my college days I switched to 6-days of running/week and would swim as a recovery day. But I would love to have a crack at it all over again with pure speed, tempos, and aerobic work at longer than 600m included.
You stated:
"Should I try to do something like 2x5x60m on 2:30 rest with 5:00 between the sets for the first 6 weeks of my summer and then be doing something like 8-10x100m for the last four weeks (these ideas were brought up in the other thread linked). Also, I don't have too many hills around so that's not really an option. I do have access to a weightroom 2-3 times a week and there's a track not too far from my house."
I would read the 5x60m thread carefully. That's 10 efforts all out. Probably several too many. And 2:30 does not permit enough recovery. 4:00 or 5:00 or longer would be much better.
I have had good results with a weekly hill session for much of the track season and lament that I did not include hills more year round.
Instead of 2-3 weight sessions per week, I would favor 1 weight session plus a balance/body-weight session and/or a medicine ball/jumps session as I favor more variety which gives more varied stimuluses.
Now, you may also likely be preparing for fall cross country. You'll have to figure out how to boost your mileage while including such low mileage work for the raw speed development. Some are arguing or advocating for very little warm-up and cool-down in this current thread ("Dumb question about pure speed workouts and cool-downs.")
http://www.letsrun.com/forum/flat_read.php?thread=8178408