100m sprints before recovery runs

Your coach wants you to go straight into 6 x 100m without a warm-up?

Everyone does strides at the end of their runs or after a warm-up (usually before a workout).

That's funny, we've always done strides before a workout particularly on the track(after the warmup)

But at the end of a longer run/recovery

Not sure if it matters (as long as you're warmed up.

That will likely lead to aerobic decoupling, meaning HR during easy run will be higher than usual for same pace. The Zone 2 people don't recommend this, for example Inigo San Milan. There's no solid science on that, but his opinions are worth considering.

If it's carefully structured it becomes a SIT workout.

Igloi

It is important to do strides once a week. It is more common to do them at the end of an easy day. Doing them at the beginning may make it easier to stay focused on form and increase quality. After doing strides there may be a tendency to do the easy day faster which may be detrimental.

That's why they pay the coach the big money. Ask the coach why?

aren't recovery runs only for days after hard efforts or races? so you wouldn't want to be doing any sprinting.

Your coach is clueless.

I can only speak to myself, but this wouldn't have worked for me. On my recovery days I didn't like doing anything that would spike my heart rate - not sprints, not strength training.

But I've heard of program that do lifting on easy days so maybe it's fine (I recall someone saying they ran for Arkansas and the easy days were "weights and 8's" meaning 8 mile easy run + strength training).

If you need to do them, do them with complete rest and hopefully your normal recovery run will still feel relaxed and the sprints don't impact that days' recovery.

hey I'm a new runner first year of running can you tell me if my times are good I'm 14 years old

800m is 2:16

1600m is 5:11

and if so can you tell me how to improve fast with works out and such

There's strides and "sprints." These would have entirely different purposes for distance runners (and wherever this kind of work is placed inside of a run makes a difference).

For speed development, the protocol would be to do a warm up followed by high velocity running. 6-12 seconds of high velocity running with full recovery (3ish minutes of walking/jogging). This should be done when fresh to get the desired neurological adaptation. Flat or uphill works great.

To get a mild running economy benefit and maintain mobility, strides at the end of easy runs work great. These can be done up to every day of the week as desired. 4-8 x 100m building to "mile race pace," focused on fast, relaxed running with "distance running form" is the recipe. Optimally, these don't require more than a minute or two of walking/jogging as the effort is controlled. Faster is not better and no 'feeling' of lactate accumulation is desired.

There an innumerable combinations and variations on short bursts of fast running. These are two that are and should be commonplace.

what are some work outs I can do for the 800m

big fan of 100 to 120 m repeats easy with full recovery

run at 2-3 seconds above your PR

emphasis is on easy speed, full recovery and enjoyment

an hour of this is a good substitute for LDS

adaptation is for form and muscle reaction at speed

and it's not taxing, as seen in short recovery longer high intensity sprints, where you really begin to go in debt after 100m or so.

athletes coming back, i'd have them run half an hour hilly run in the morning.

and an afternoon session of these easy, full recovery 100m repeats.