best event for HS runner

High School Running

3 years ago 03/08/2021 11:11am EST

Say that you have a HS runner who can do 16:00 on a XC course.

Now ask him to do 100m sprints on track, jog back, 1-2min rest, repeat 15X.

What range of results would you expect for an athlete who is a better fit for the distance vs mid-distance vs sprint?

Let's try to look at this in the most simple of ways so avoid the "it depends".

For example, if you have an athlete who can do 11.6 to 12.4, is that a) more of a sign of a quality sprinter or b) good finishing speed for a distance runner.

So, what do you think is that range for each category?

3 years ago 03/08/2021 12:52pm EST

re: cantink

15x100m? 11.6-12.4? Excuse you?????

In order to not be totally unhelpful, if you hand time a distance runner around 12 flat 100m one time, fully rested, this is absolutely enough "wheels" at the HS level to be running 4x400m and 800m.

Finishing speed has a lot more to do with how strong the runner is, as opposed to what their top speed is. Best way to illustrate this is watching a speed guy run an 800 vs. a distance runner. The speed factor is used in the beginning of the race, not the end. They might cross the finish line at the same exact time, but the sprinter needs to do a big positive split, and the distance runner will be more even.

If you want to find out how fast your distance runners really are, have them race a sprint event one time whether it be in practice or at a meet. Understandably you might think this would get them hurt, and then your only choice is to actually put them in 4s and 8s and see how they fare. I don't think there's any information to glean from seeing your distance runners doing "faster strides".

But also, 15x100m? 11.6-12.4? Excuse you?????

3 years ago 03/08/2021 12:57pm EST

re: cantink

If a 16 minute 5k guy is running 12 flat consistently in a workout for 100's he's fast. His best event is probably the 800, possibly 1600.

I was pretty much sprinting all-out 25 second 200 when I could run 2:07/4:35/9:45 and 16:20 5k.

I will say that the 15x100 meter workout is very stupid though, stop doing that workout.

3 years ago 03/08/2021 1:47pm EST

re: 12 flat is fast

I ran 12.0 in the 100m from a standing start as a pre-season test in a year I finished with PRs of 1:52 and a 49 flat 4x4 split. (i could however run in the high 22s in the 200m with a rolling start midseason). My acceleration was very poor, but not hugely important in the 4x4. My 5k was around 15:40 or so.

3 years ago 03/08/2021 1:48pm EST

re: jimmy g

also, 11.6 and 12.4 is a HUGE difference. It's like the difference between a 10.3 runner and 11.0 runner.

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