How beneficial are fast 100m and 200m repeats for xc?

Bump

They could help but not a lot. Speed endurance workouts like 400s all the way up to mile repeats will help most if you are training for a 5K.

Unless you are a true middle distance (800, 1500, 1600) runner then speed/sprint intervals only provide minimal benefit. A lot of coaches think they need to help athletes "kick" but the kick is not important at all if you can't hold a faster speed the entire distance. And many athletes have plenty of speed required to initiate a kick but lack the proper stamina to let them actually kick at the end.

Improving your maximum speed will help you kick faster, but it is useless if you are too tired at the end to even kick at maximum speed.

mrtalent wrote:

They could help but not a lot. Speed endurance workouts like 400s all the way up to mile repeats will help most if you are training for a 5K.

Unless you are a true middle distance (800, 1500, 1600) runner then speed/sprint intervals only provide minimal benefit. A lot of coaches think they need to help athletes "kick" but the kick is not important at all if you can't hold a faster speed the entire distance. And many athletes have plenty of speed required to initiate a kick but lack the proper stamina to let them actually kick at the end.

Improving your maximum speed will help you kick faster, but it is useless if you are too tired at the end to even kick at maximum speed.

I wish my coach could understand this.

Cicirunner wrote:

mrtalent wrote:

They could help but not a lot. Speed endurance workouts like 400s all the way up to mile repeats will help most if you are training for a 5K.

Unless you are a true middle distance (800, 1500, 1600) runner then speed/sprint intervals only provide minimal benefit. A lot of coaches think they need to help athletes "kick" but the kick is not important at all if you can't hold a faster speed the entire distance. And many athletes have plenty of speed required to initiate a kick but lack the proper stamina to let them actually kick at the end.

Improving your maximum speed will help you kick faster, but it is useless if you are too tired at the end to even kick at maximum speed.

I wish my coach could understand this.

Hey Cicirunner! I'm a big fan of your channel! 400s are definently a great workout for speed. 20x400 with 120 bpm should help you out a lot. My Great Coach, Coach J.S system has brought down my 5k time so much. I went from 19:10 in early May to sub 17 in July. 😀 Magic Summer!

mrtalent wrote:

Unless you are a true middle distance (800, 1500, 1600) runner then speed/sprint intervals only provide minimal benefit. A lot of coaches think they need to help athletes "kick" but the kick is not important at all if you can't hold a faster speed the entire distance. And many athletes have plenty of speed required to initiate a kick but lack the proper stamina to let them actually kick at the end.

Maximal speed is only one aspect, anaerobic capacity (150´s or so with full rec) during base phase are the base work for the anaerobic power workouts in the pre-comp. phase. Over the years you should try to at least maintain the basic speed and anaerobic capacity at high enough level for your event, while improving the aerobic endurance. 400m speed is crucial especially at 800m, and as years go by, without frequent work on this area you will lose the speed/an.cap. you once had.

20x100 done on hills w/ jog back rec. is a useful spesific strength endurance workout, but way too many reps being a good sprinting workout.

Island wrote:

Cicirunner wrote:

I wish my coach could understand this.

Hey Cicirunner! I'm a big fan of your channel! 400s are definently a great workout for speed. 20x400 with 120 bpm should help you out a lot. My Great Coach, Coach J.S system has brought down my 5k time so much. I went from 19:10 in early May to sub 17 in July. 😀 Magic Summer!

I don't have a YouTube channel you're thinking of the wrong guy.

Cicirunner wrote:

Help me out. I need to start doing speedwork after summer base and I think that fast 100s and 200s are the way to go. Example workouts: 20x100m w/ 45sec rest OR 20x200 with descending rest (1:00,45s,30s,15s rest).

Do 12 x 200m, 200m jog between. Do them fast enough, but stay relaxed. Do this once a week for three weeks or so, and your repeat times will drop each workout.