Speed Development is breaking me

sounds like it's not a speed issue since the longer 20s progression that hits same top speed doesn't cause problems

moreso an acceleration/coordination/relaxation problem

my gut says you are tensing up too much when trying to accelerate rapidly on the short sprints and this is leading to the injury

easy short term solution: stick to the longer progression sort of sprint work

With an adequate warm-up, injuries should be rare, but with the frequency you're seeing there's something going on. Since you mentioned some posterior stuff my first thought is either that you're overstriding or you are breaking too hard when trying to slow down. Hamstrings are usually the biggest risk on either of those. Glute issues I would expect more from a poor warm-up.

If you think mechanics are good (I know you mentioned you think they're solid) then I'd try two things:

1) Use a lower total volume and rep distance (think 4x40m to start) so that you aren't getting to a point that fatigue is causing the issues (usually a rep/workout volume issue) and so that you aren't hitting as high a speed while your body gets used to these kinds of workouts (This is done by using shorter reps) and;

2) Don't actually sprint at 100% for a few weeks. That might feel like it's defeating the purpose, but speed development isn't more valuable than being healthy.

Unfortunately, hamstring injuries are very persistent. Rehab plans often rely solely on strengthening, but don't do much for the stresses of high velocity. I think you need more time getting the nervous system tuned to turning fibers on and off at the right times so they are compliant when and where they need to be. You can start with some of these half-speed-development sessions and just add something else after so you're still getting in something but lowering the risk.

I might be a huge proponent of developing speed, but every runner is different and right now the risk reward isn't meshing with some part of your physiology

Been using sprint work for a few years now and the biggest thing for me also was learning where "the line" is.

Sometimes you can sort of feel the workout going in the right direction or the wrong direction, but since the reps are so short you're more inclined to just push through when in reality bagging the workout and trying again in a few days is the way to go.

I've had days where I go through my full warmup and get 2 x 40m in and can feel a hammy tightening, and I have no problem killing the workout and doing a slightly longer easy cooldown jog to sort of shake the hammy out a bit. It's better to get in tune with how your legs are responding to each rep than it is to get all of the work you wrote out for yourself in.

The other thing too is if you're going into each of these workouts with the fear of it "breaking" you then you're probably bringing that tension into the workout. Actually you're most likely tightening yourself up to protect yourself when in reality you want to be super loose and fluid but "locked in" on the joints, if that makes sense.

This kind of work to me is tons of fun and a chance for a distance runner to feel more athletic. Shouldn't be a source of fear or stress. V's advice to walk back the load and the intensity and learn to relax with it is the way to go.

The ole reach around!

Some great insights. I do think the acceleration/breaking are big components of the injuries. My injuries haven’t been just one leg. It’s been both legs and different areas of the glute/hamstring. What V suggested makes sense. Lower volume. I will likely stick to hills but either give myself more time to accelerate and not accelerate/decelerate so sharply or cut it to 6 or 8s hills.

The strains typically resolve themselves in a few days but it still forces me to take a few days off and miss a workout.

I'm with the other posters that you need to do fewer reps with more rest. The goal of this workout is to get your body used to very fast, explosive movement. Endurance will come from your other stuff.

For an example without, go on YouTube and look for Tony Holler's "atomic workout." It's 10 drills with a 1 minute rest between them followed by 2 timed sprints with a 5 minute recovery. Simple and short, do something along those lines twice a week for a while to get a good speed stimulus with minimal injury risk.

This workout will be unsatisfying. It is short and not tiring other than that tingle you get from a CNS heavy workout. But it should help build speed and build your body's tolerance to max speed. Don't fall prey to the temptation to do more too soon.

I’m with XY…

Look at Tony Holler’s stuff on YouTube. Especially his Atomic Speed workout. That can be done two or three times a week BEFORE any other training you do. Think of it as a primer. In fact the ten minute warm up for that session is a good warm up for anything that you might do.

The actual work component of the session is TWO ( possibly three…at most) 40 yard sprints…no more with 5 minutes rest in between each. I’ve been doing these sessions twice a week for the past few months…at 57 years of age. My hamstrings feel tender and worked afterwards, but so far no injuries…and I’ve seen improvement. But admittedly I’m no speed demon, so probably not going fast enough to get injured. It’s a little fun session that takes between 20 and 30 minutes.

Holler also has videos on YouTube about his thoughts on speed training and how it should be programmed for distance guys.

This sprinting is powerful stuff if done properly, so you don’t need too much. I would say that you don’t run / sprint anything over 5 seconds, if you are looking to develop speed. A 40 yard dash, in Holler’s view is the right mix of acceleration, plus a second or two ( all that’s needed) of top end speed. If you are trying for more time at flat out speed, maybe that’s the cause of the injuries, as fatigue becomes a factor.

The 5 x 60 metres that is cited in the other post is too far, for too many reps, and is speed work from a distance runner’s mindset.

Just being honest here - im not gonna read through this whole thread.

Unless you're an elite high school kid or you're a very serious post collegiate middle distance type the speed development isn't going to be worth the risk.

Speed development shouldn't mostly be done for developmental purposes (youth).

The other reason to do it is because you are trying to create the ability to handle HIGH levels of intensity for your race (think like 1:47 types).

It takes a pretty special athlete to be able to have speed development make sense as a workout.

For 95% of athletes it's just best to operate around being smooth and efficient.

Speed development is one of the best things a distance runner can do - but very few should do them, in my opinion.

Edit

**speed development SHOULD mostly be done for developmental purposes**

Interesting to hear people suggest very low volumes of sprinting. Prior to introducing speed development, I read about Canova and Hudson programming 10s hills. Hudson recommends starting with 1 or 2 x 10s hills and adding a rep each week, getting up to 10 x 10s hills with 90s to 2:00 rest between. That seems like way too much volume and not enough rest. I’ve seen Canova’s athletes do something similar.

This is a really good post.

5 x 60m isn't too much volume imo if it's an extension of shorter stuff but the overall point is spot on. If you are working on top end speed you really just can't hit that zone and hold for very long.

Our first speed development workout of the year is literally 3 x 30m with 5 min walking rest between reps.

Big thing tho is to make sure you smooth it out. Don't just spike up and rip stuff without slowly decreasing intensity into your recovery.

I have chronic hamstring problems, but I have never injured my hamstring on hill repeats. If anything it is safer than on flat ground.

I say drop the speed work but if you must do it then build up starting with 4 reps on week, then 6, 8 then back to 6 etc.

As a completely different approach, would it also work to, over say 3 months, strengthen the posterior chain with lots of hills on regular runs and as easy-to-MP reps and from there gradually build up the speed before trying any kind of real speed work? I get injured really easily doing speed work on the flat or hills, usually calves, and gut feel this could work.

No.

If you are going to do speed development you need to do it early when legs are most fresh. Classic letsrun downvoting me because they know nothing.

A few thoughts:

1. Anything over 6 seconds is considered more of speed endurance in the sprint world. So Canova/Hudson 10s hills would be more of a speed/strength endurance session. This might sound nitpicky, but might help with keeping them shorter so your not overreaching (think Gambetta: develop a quality before you endure it)

2. I agree with the other posters that you may just decrease the volume of the session for now until you can have some consistency. Also, shorten your warmup so you don't go into the sprints pre-fatigued.

3. The density of your training might be a factor. Spread out the days between the sprint session and other workouts.

4. Have you ever had any foot/ankle issues? I've seen a lot of issues up the chain be caused by a previous issue with the foot/ankle.

5. You might consider doing some plyometrics to get stronger for sprinting. Nothing in the weight room is going to generate the tension levels you get during sprinting and jumping. Also, doing some cleans or medball throws can help with coordination, motor unit recruitment, and generating good tension levels.

6. Check out Boo Schexnayder's stuff:

As Holler rightly says…after those Atomic speed workouts you should feel refreshed NOT fatigued. Tiredness is the enemy when it comes to speed development. Hence the low volume.

Also as Lyle McDonald mentions…speed work is sporadic short bursts with lots of sitting around in between doing nothing…and it gives you a small return on your investment. What were you hoping to gain? Seconds? Think more like tenths of seconds at best over a good period of time.

The only reasons I do these sessions is a) they are fun ( certainly more so than many interval sessions I can think of

and b) as I age, I want to retain as much speed and fast twitch muscle fibre as possible. I doubt I’ll get much in the way of significant speed improvements at my age (57).

Only skimmed the thread and plenty of good advice but I want to (re)emphasize that you should never “push” this workout. I’ve been doing this semi regularly in certain training blocks for nearly 10 years now. Every single time I’ve been injured from it is because I tried to get out one more rep when I knew I was done. I have never had an injury come out of nowhere. I have a feeling you probably knew on number 5 you shouldn’t do another, but wanted to get 6 because that’s what the workout said prior to starting.

As I’ve gotten smarter, you need to accept that if the body is only giving 2 reps that day, then that’s all you get and you move on to the next workout.

Ive tweaked my hamstring in the past and been using Nordics once a week. I encourage you to try it. If youve tried everything else why not?

In addition to coach Hollers work, I should add that when I got a hamstring pull three years ago, at the beginning of my recent sprint journey, I found Ben Patrick and his kneesovertoesguy material. From a hobbling condition initially I was pain free and back to top speed in 7 weeks. My basic program was two laps each day walking backwards on the curves then building to jogging the straights.Nowadays I incorporate backwards walking up and DOWN hill, especialy prior to hill sessions.

Also am doing ATG squats, some sled pushing and weight drags. His stuff is fantastic for running mobility and recovery ideas.