I'm talking specifically over the summer. No workout, other than pure speed work maybe twice a week and base mileage. How did you do in the xc season and did the speed translate to track?
I'm talking specifically over the summer. No workout, other than pure speed work maybe twice a week and base mileage. How did you do in the xc season and did the speed translate to track?
Do Flying 30's actually work? wrote:
I'm talking specifically over the summer. No workout, other than pure speed work maybe twice a week and base mileage. How did you do in the xc season and did the speed translate to track?
It wasn't over the summer, but for four weeks after track season this year our coach had us do all out 400s on tues, all out 300 on wed, and all out 200s on thurs. I don't feel it got me any faster, although it helped me maintain my strength for a postseason race I ran a month after our final meet, because I did those workouts as well as a long run Saturday and a Monday pace workout on my own. However, I found that any longer and I would have been mentally burned out. Too much without enough rest.
As for over the summer, short sprints in moderation will be good for maintaining basic speed, but don't expect to get much faster, and don't wear yourself out doing them. Summer is good for building aerobic strength, so that should be the focus, with speed work as an afterthought. Don't neglect the long run.
That is NOT working on pure speed. He is talking 30 to 40m all-out sprints with full recovery. Yes, do them all year around.
HonestThief wrote:
Summer is good for building aerobic strength.
And for building speed and strength for running fast.
Yes, flying 30s do actually work. If you run a 14.0 sec 100m, after a solid summer with a few strides with cautious 30s to warm up and a few strides with just about all out 30s 2x a week, most likely you will be able to run 13.0 sec for 100m.
Does it help XC and track? Well yes but nothing amazing. You might get 6 sec a mile in XC and 8 sec in the 1600m. If you want me to pull numbers from my nether regions. How much you get depends on your bodies capabilities. If you are 93% slow twitch, you might get 1 sec in the 100m and nothing in the 1600 and XC except being a little less injury prone.
The thing to remember though is once you have the boost you have to keep doing them to keep it, not to get more, just to keep it. Getting more requires you to actually train to sprint rather than just doing something to maintain.
(*N*%WO wrote:
Does it help XC and track? Well yes but nothing amazing. You might get 6 sec a mile in XC and 8 sec in the 1600m. If you want me to pull numbers from my nether regions. How much you get depends on your bodies capabilities. If you are 93% slow twitch, you might get 1 sec in the 100m and nothing in the 1600 and XC except being a little less injury prone.
8 seconds over 1600 (or logically 4 seconds over 800) is nothing amazing?
Are you kidding?