tach44444 wrote:
Former HS runner you are 100 per cent wrong.
you haven't read the "Mr. Renato Canova: Could You Please Answer a Question About Effective Ways to Improve the Lactate Threshold?" thread, have you, or any of the other well scripted dialogues within a thread? it has been clearly explained that distance running does not slow you down as a srpinter, or visa versa. the reason distance runners seem to lose basic foot speed is that they stop training the fast twitch fibers in their legs.
When you talk about sprinting this way, you've got it wrong. As Renato has pointed out with respect to Geb and the Ethiopians, some sprinting can make distance runners faster, but the converse is NOT true.
There is aerobic training in sprinting. For me training as a 200 runner early and 800 later (in 10.5 100m shape), the training through the year might be 80% aerobic. But there's a difference. The aerobic training for sprinting is what is known as extensive tempo (intervals at 70-75% speed with rest:recovery about 1:4). If you can run 21 for 200, 10 X 200 in 30 with 2 minutes rest is recovery, and you do all-out sprinting, at speed, the next day. But the rest period is such that you do not accumulate much lactate and tire out your slow twitch fibers. This is important, because if your ST fibers tire and you start running FT fibers slow, it causes the nervous system to turn over slow(er) which makes for "long slow runners." Snell might find this an advantage in training for a marathon, but for somebody with 10-point/20-point speed, this is DEADLY. If you go to charliefrancis.com and search for "tempo," you'll find a lot about this.
Clyde Hart has his 400 runners go for 20 minutes once a week, but that's it. Michael Johnson didn't even jog warmups during the season; Hart has what he calls ins-and-outs, which are striding warmups (run the straight, walk, the curve for 8 laps and finish with a 26 second 200).