Sprint training and long distance events

Training Advice/Discussion Marathon

3 years ago 06/19/2020 8:40am EDT

Hey there

I am currently training to run a half marathon in probably 5months. At the moment I am just increasing my mileage (like 30 mpw now..). Ive heard in the Science of Ultra Podcast (old episode) that working on your sprinting ability for 15-30 s causes some improvement in running economy, so i am planning to introduce one session per week of it. (Maybe 4/5 x 20s all out complete rest as suggested in the episode)

My questions for experimented runners are:

Is it worth?

How would this affect to mt ability to run shorter distances?

Are the other benefits apart from running economy? Risks?

Would you do it, and if so, how would you progress towards it? I am thinking of adding some light plyos and i do some strength training

Regards

3 years ago 06/19/2020 1:27pm EDT

re: maaaybe..

I'm a huge advocate for speed development in distance running, but for your race, time frame, and current training load, it's probably a 1% solution for a 99% problem.

Adding in some sprint work isn't going to hurt. You'll likely notice being a little more comfortable at slower paces after a few weeks of sprinting, but it won't be a massive difference.

For a half marathon, 30 miles a week isn't a ton. Adding even 5 miles a week you'd see a far bigger effect on performance.; the aerobic component dominates the event and you're nowhere near tapping that part out yet. In this case, sprinting is a little like putting on a pair of glasses to see a concert better from the last row - it helps, but making your way to the front row would make a much bigger difference with or without the glasses.

For your other things: lifting, plyos, etc. - Same idea. If you're looking to maximize performance (or at least improve it) those things aren't bad, but you're talking about a fair amount of effort for really small changes and ignoring the easy changes that have much bigger benefits.

3 years ago 06/19/2020 3:08pm EDT

re: V

I’d agree with this. Sprint training is mostly for younger athletes who are developing and growing, or elite athletes that need to maximize every percentage of effort they can. OP, I would say if you have the time to do it, do it. You can simply do a couple striders in maybe 2-3xper week and that would be sufficient for most people. If you really wanted to go deeper into it though, I would try finding a running specific clinic or coach that can help analyze your running form at easy pace, half marathon pace, and a sprint pace. A couple sprints before a workout with full recovery are a good way to get the legs turned over, but if you’re looking for significantly faster times over half marathon, just cautiously raise your mileage and get in more high end aerobic work

3 years ago 06/19/2020 11:54pm EDT

re: maaaybe..

Thank you both for the insightful answers!! ;).

3 years ago 06/20/2020 1:11am EDT

re: V

V wrote:
I'm a huge advocate for speed development in distance running, but for your race, time frame, and current training load, it's probably a 1% solution for a 99% problem.

I would point out that throwing a few strides in running, maybe twice a week, would take far less time than a dedicated sprint workout and have most of the benefit. He might as well include that, but I'd be inclined to forget about focused sprint workouts with full recovery for his experience and goals. 4 to 6 strides of up to 80 meters should take 5 minutes. That is 10 extra minutes a week if he does it twice a week.

3 years ago 06/20/2020 7:55am EDT

re: maaaybe..

Alberto Salazar once said “if you learn to run like a sprinter, you will be a great distance runner”.

But of course, you are. It going to run like a sprinter for a full HM. Cause that is a waste of energy. I think he just said that It is important to keep the leg turnover there+having good posture whilst near the 180 cadence.

I would always implement some sort of sprint-speed/endurance workout.

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