is there any problem with working on 100m speed at the same time as XC?
ex: normal XC base training + all out 50-100m sprints with 7-8 minutes rest a few times a week?
is there any problem with working on 100m speed at the same time as XC?
ex: normal XC base training + all out 50-100m sprints with 7-8 minutes rest a few times a week?
Yes and you will suck at both.
Where are there going to be 100m races taking place during the XC season?
Regardless of the answer to that question, you'll probably find that doing some weekly sprint sessions probably won't take too much away from your XC training; it may even help if you don't over-do-it and hurt yourself. But I highly doubt that you'll be able to approach your potential in the 100m if you doing a great deal of aerobic training in preparation for XC. Simply put, if you're training simultaneously for two completely different events it's highly unlikely that you'll excel in both. That's why you'll never see a 2:10 marathoner bench pressing 400 lbs, and you'll never see a body builder make the US Olympic team in the 10,000m.
There was some discussion a while back about this on masterstrack.com, but I can't find it now.
There were articles linked and discussed and the overwhelming majority said you can't do it and be successful. It may be OK for an average, recreational 5k runner, but the distance training definitely affects your ability to run fast over 100m as opposed to just training speed.
Unless you're used to sprinting, you're going to be really sore and unable to run much distance, thus affecting your XC training. Once you get used to it, you can sprint SOME, but not enough to be really good, or else that sprinting will leave you unable to run much in your XC training.
So, you can do it, but you're going to have to pick which one you're going to sacrifice for the other. You can do your XC training as usual, then run whatever sprints you can wihtout affecting your XC training. It won't be much, but maybe enough to get you through a track club meet or something.
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i would like to reach 10.xx speed. currently, i'm at 11.7
I know an 800m guy who's pretty good at all distances. Not elite, but very good. He's basically all legs and muscle.
John Kellogg actually suggests distance guys do some sprinter-type workouts like you're describing:
John Kellogg wrote:
Anyway, SPEEDWORK. Assuming you've been doing the above speed maintenance stuff, you might start your PURE SPRINT work with 2 sets of (2 x 7-10 secs.) nearly flat-out. Get a running start before you blast the 7-10 secs. portions. Take about 1 min. walking rest between the two reps in a set and take 8 min. walking rest between sets. That's basically the whole workout right there (not counting a thorough warmup and a short cool-down).
i kinda like running wrote:
Where are there going to be 100m races taking place during the XC season?
Regardless of the answer to that question, you'll probably find that doing some weekly sprint sessions probably won't take too much away from your XC training; it may even help if you don't over-do-it and hurt yourself. But I highly doubt that you'll be able to approach your potential in the 100m if you doing a great deal of aerobic training in preparation for XC. Simply put, if you're training simultaneously for two completely different events it's highly unlikely that you'll excel in both. That's why you'll never see a 2:10 marathoner bench pressing 400 lbs, and you'll never see a body builder make the US Olympic team in the 10,000m.
I think I already provided the much shorter version of this above.