But aren't "strides" generally a lot less formal than "12x100m at half second faster than 800m race pace with 45sec recovery"? (On the track, in spikes.)
If they are really all out, then 2mins rest is about right. Done in final 2 weeks of championship season. As a cosch I can tell you that when you start implementing speedwork, it's like juggling nitro glycerin.
If they are really all out, then 2mins rest is about right. Done in final 2 weeks of championship season. As a cosch I can tell you that when you start implementing speedwork, it's like juggling nitro glycerin.
I respectfully disagree.
1) OP said, not all out.
2) OP's example of 12 x 100m r30" at or slightly faster than 800m RP is an example of an extensive tempo session, as used by long sprinters. Typically the volume for an Extensive Tempo session might be a bit higher, say in the 1600 - 3200m range (such as Clyde Hart style session 10-12 x 200m with 2-3 min rest).
3) If they really are all *all out* - this is a Speed Endurance session, but only 400-600m of volume will be reasonable. Say, 4-6 x 100m "all out". But no, 2 min rest is not sufficient. 5-10 min rest, believe it or not boys and girls :)
4) Before everyone freaks out, look up the terms I am using.
5) These concepts can be adapted for distance runners, of course.
6) Not an expert, just some guy repeating stuff. YMMV
Back when dinosaurs roamed the earth, I did 12x100m with 60sec rest almost every week. And look how I turned out.
I'm pretty sure that Coe was a fan of 100m runs.
This doesn't need to be a sprint session. I'd say we should be talking 800m race pace or slightly faster. The rests could be 30sec.
Or it can be hills (mild incline) with jogbacks, of course.
What's wrong with 100m repeats? Why "must" it be 200m+ for most distance runners?
Discus.
What is the goal of your 12x100m at 800m pace with 60 sec rest (active or passive?), and how does it relate to your goal in your desired race? Are you a miler, or a marathon runner? For competitive runners today, they focus on training (to use Renato's terms) that progresses from GENERAL to SPECIAL to SPECIFIC -- for example, your workout may be too far removed for marathon runners to find it even of GENERAL interest.
Didn't you just start a thread last week about "the concept of PROGRESSION" with the with the incomparable GDS (if you don't know who that is, then kick yourself, hard)? You might start with 12x100m, but over the course of your training, it becomes 8x150m then 6x200m then 3x400m -- something which progresses towards looking like the event you want to race, without so many rest stops in between.
30 seconds is a useless recovery interval for 100m reps. If you are doing them anywhere close to all out, 30s is not enough. Setting it at 30s only ensures that it will be at the same pace you would do longer reps at.
That is particularly pointless when you realize 20 to 30 percent of a 100m rep is getting up to speed.
If you're really serious about 100m, what they are good for is to refine your top speed. Take full recovery, up to 10 (even 20) minutes. Do them all out, and the next rep only when you are damn well good and ready. Aim to match your flying 30 pace, e.g. if you fly 30 in 3.6, get used to a flying 100 in 12 flat.
Or do them from a still start and work on increasing top speed by getting the phases right
Prefer them as part of a different length rep session such as 100 200 300 400 300 200 100 etc.
Did this exact pyramid workout several times every season in HS, and it was great for what it was, but that is generally set up as a different workout (pace, rest, etc) vs Extensive Tempo (aka "workout of controlled strides").
in hs our cross team would do 25X100m with 100m untimed jog recovery, which if you can do math is 5k. our 100's were supposed to be at race pace. this was on monday, tues we would do 6xmile repeats. we did this all season and everyone ended up running 20-30 seconds faster that season and the only change was adding in the 100m repeats.
during track i did them as well but at 90-95 speed, and either did 3x5 (untimed 100m jog recovery), or 2x10 same recovery then the last 5 were all out with 100m walk back recovery.
my dad had a number or combination workouts he took from Peter Coes book, Joe Newtons book, Michale Johnsons book, and a few others. then college it was a lot of super hard intervals super short rest and standing around. i am a huge believer in jog recoveries to keep the body going and not letting the HR drop