Can sprint wokeouts (such as 40-80 meter max speed, hill sprints and longer stuff like 150 meters up to 200 meters) be done year round, including the start of my track base training (November to January)? Is there a chance they will lead to early peaking? I plan on doing a spring development workout once a week, in conjunction with a tempo run, hill repeats or fartlek.
Stick to strides and short hill sprints during your base phase.
Just like your aerobic system your speed development needs to be developed as such as well. Sticking to strides or waiting until the season will not be effective enough. Year around development will lead to continuous gains and not lead to you peaking
Short flat or hill sprints can be done year round without regard to peaking. I’d avoid sprinting for longer than 80-100m. 150-200m sprints are taxing and may cause early peak. If you do sprints that long, be more than generous with the rest.
Short hill sprints like posted above are great. Also short fly’s like 40m @ max speed w/ an accel and decel zone are amazing. 4-5 mins rest. I agree, anything 100 or up should be saved until the season, but it depends
Although 150m reps can be good. Where you increase the speed every 50m. Nothing much, like 4-6 after a easy run or tempo run.
I would do 6-8 80-100m strides after your medium and long distance runs. Not max effort but a good 85% effort. This is just to train your muscles and tendons for an increased work load when they are already fatigued.
In January I would begin some longer strength based intervals at less than race pace such as 800, 1000, 1200m