How would an untrained sprinter type react to distance training?

Training Advice/Discussion General

2 years ago 09/19/2021 3:50am EDT

I think that discussions are interresting regarding how distance runners should train if they are more of a fast twitch type or slow twitch type.

But let’s say you have someone who is genetically a sprinter type of a runner (large percent of fast twitch muscles etc) who has talent to be a good 100-400m runner, but has never done sprint training and is now a bit older (maybe 40 years and older):

- How would he/she react if he/she as a beginner started to do typical long distance type of training (for 5k and up)?

- How should he/she train to become a better distance runner?

Maybe you say that the person should train what he/she had talent for (sprinting), but there aren’t nearly as many oportunities as a 50 year old to run sprint races compared to distance races, are there? And the few competitions that exist I guess don’t have that many beginners compared to distance races?

2 years ago 09/19/2021 8:18am EDT

re: Lost on Green Hill

If your athlete wants to sprint, I say let him sprint!

There are quite a few masters meets, all comers meets, and meets you can enter unattached. Beginners are always welcome, esp at masters and all-comers meets.

Of course, there are tons more 5K/10K road races, but the difference is that both serious and casual runners could do those for fun or training pretty much year round every weekend if they wish. I think most 100-200-400 guys probably are going to benefit from picking a specific few months as a "season" with a few targeted peak meets towards the end of the season.

Starting out at 40+ as a sprinter, never trained before, can be risky if not approached carefully. It may be wise to consider a 6-month strength & conditioning regimen to give all connective tissues a chance to handle the stress of sprint training, and maybe then ease into speed work with lots of supplemental work. Also, maybe consider going heavy on strides and extensive tempo for the first season instead of hammering a lot of the fast stuff. Just some thoughts.

2 years ago 09/19/2021 9:57am EDT

re: Sub-8 Mile

Thank you for your reply.

I guess you are right that sprint training would be the most optimal for a person with sprinter type muscles, and maybe were that person would have the most fun.

But what if he/she really wanted to become a somewhat good distance runner ? Would that be impossible for a sprinter type? How should he/she train then?

2 years ago 09/19/2021 10:20am EDT

re: Lost on Green Hill

You are kind of describing me. Little older @ 36 but I was a jumper and when I did run it was mostly 200/400. Soccer player in high school. Started doing distance running at 34 after a long layoff. Bigger dude @ 6'2" 185ish who looks more like a 400 runner than a distance runner.

The answer is kind of obvious IMO. I can blitz short reps but struggle with longer tempo efforts. Haven't been able to get mileage over 70 miles a week consistently without getting injured either.

Best results have come from consistently staying in the mid 60s, really focusing on hard 8-10 mile tempos and staying off the track for the most part w/ hill sprints/strides once or twice a week. When I start doing faster stuff to the detriment of aerobic stuff I seem to go stale very very quickly.

2 years ago 09/22/2021 8:00am EDT

re: highhoppingworm

The aerobic adaptations will probably take longer to happen. You will most likely need a lot of very slow miles. You will find it easy to run fast, but that is not particularly helpful, if building an aerobic base from a low foundation. Build up the volume slowly running slow, and you will get there.

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