How often can i do max speed training

As many times a week as you can until you blow out a hammy or quad.

Lover wrote:

Can I train max speed 5 days a week with little endurance? Would it be helpful or harmful? The program is

6x60m Flying sprints

4x50m parachute sprints

6x20m Hill sprints

With some Plyometrics and form before hand.

Is this a good program?

No, but four days a week would be okay if you did it like Monday, Tuesday, Thursday, Friday. Couple other pieces of advice...

-60m fly is not a max speed workout unless you're Usain Bolt. Start with a 10m fly, build to a 30m fly. Max of like 40m fly.

-Parachute sprints are stupid. How are you working on max speed by making yourself slower? Eliminate the parachute entirely.

-You don't have any accel work in here except for the hill sprints. Add some accel work.

-Do no bother with endurance. It'll take away from all the top speed stuff you do.

Lover wrote:

Monday/Wednesday/Friday

6x60m Flying sprints

2x20m Hill sprints

Tuesday/Thursday

6-10x200m 85%-75% 1:00-1:30 rest

Saturday

Technique

Is this a good program for the 100m and 200m?

10x200m on 75% is completely unnecessary. Think about it. Your 200m pace, if you're good, will be about 92% of your max speed. Take 75% of that 92%, and you're running at 69% of your max speed. That is going to do a whole bunch of NOTHING for your 100m and 200m times. And 2000 meters of repeats is completely unnecessary as well.

If you want to do one day a week of intensive tempo early on in the season, great. Something like 100m-200m repeats at around 80-90% with equal walk recovery or less. I do not see why you would have to do more than around 1200-1600 meters total on such a workout.

Lactate Tolerance work (90-100% speed, 80-200m reps) can get you in shape fast, but it's like playing with fire. You can only do that 1-2 times a week, and need to take a recovery day afterwards. At a minimum, you should have two recovery days a week.

Here's a very simple plan (note I don't have warm-up, dynamic stretching, drills, lifting, etc. in here).

Monday - Top speed (i.e. 6 x 10m fly w/3:00 recovery)

Tuesday - Intensive Tempo (i.e. 10-12 x 100m @80% w/100m walk recovery)

Wednesday - Easy technique (i.e. hurdle drills, standing handoffs, etc.)

Thursday - Acceleration (i.e. your 20m hill repeats, or like 6x30m blocks)

Friday - Lactate Tolerance (i.e. 4 x 185m @95% w/5-8:00 recovery)

Saturday - OFF

Sunday - OFF or "active rest" (i.e. Ultimate Frisbee, pickup basketball)

Even then, doing two longer workouts a week is too much too early. Limit it to one a week until your speed is better. Don't start Lactate Tolerance too early. Do another phosphate day instead (top speed, accel, plyos, etc.). No need to do endurance training at all.

Lover wrote:

Monday/Wednesday/Friday

6x60m Flying sprints

2x20m Hill sprints

Tuesday/Thursday

6-10x200m 85%-75% 1:00-1:30 rest

Saturday

Technique

Is this a good program for the 100m and 200m?

85% is too fast for extensive tempo. 60-70% is closer to what I generally hear recommended. That is based on what's preached over at the Charlie Francis forums though, and there are different schools of thought regarding extensive and intensive tempo

Flo'da boy wrote:

Lover wrote:

Monday/Wednesday/Friday

6x60m Flying sprints

2x20m Hill sprints

Tuesday/Thursday

6-10x200m 85%-75% 1:00-1:30 rest

Saturday

Technique

Is this a good program for the 100m and 200m?

85% is too fast for extensive tempo. 60-70% is closer to what I generally hear recommended. That is based on what's preached over at the Charlie Francis forums though, and there are different schools of thought regarding extensive and intensive tempo

60% is WAAAAYYYYY too slow to be training if you're a 100/200m runner. That's a jog. Way more harm than good. Not only that, but sprinters hate those workouts too. No reason for a sprinter to run that slow unless they're really a distance runner at heart.

Flo'da boy wrote:

85% is too fast for extensive tempo. 60-70% is closer to what I generally hear recommended. That is based on what's preached over at the Charlie Francis forums though, and there are different schools of thought regarding extensive and intensive tempo

There is no need for any kind of what the training geeks who post CF.com all day but run 12+ In real life call "tempo."