JPS wrote:
Any sub-maximal effort that isn't involved in warming up or cooling down from actual maximal efforts is detrimental to speed and power development. A properly done sprint session is going to fatigue the neuromuscular system to a considerable degree. To then go on an extended, highly submaximal effort jog is preventing the nervous system from entering a resting state to synthesize the stimulus put on it, and is further sending mixed messages about the purpose of the actual session.
I believe that this is true, that jogging could interrupt the nervous system to optimally be able to synthesize the stimulus (sprints), because sprinters don't jog. But even in the 400m it is a mix of speed and endurance, and against the old thinking, the 800m is mainly aerobic (about 65%, depending of the athlete and pace), and after top speed efforts the CNS is still fatigued for up to ~10 days. Would that make a significant difference for a distance runner, to do the easy jog later on during the speed day (or even the day after), as you suggested: "...2 sessions in the day, one speed, and one your 30+ minute run? By spacing them out you give your body time to more fully process each stimulus before giving it such a divergent new one."
I understand that you didn't say that you will fully process the speed stimulus during the day, but does "more fully" make such a big difference? Besides, if you do the strength work after the sprints, it is also a bit different stimulus than alactic all out sprints, you can't lift weights as fast, and isn't nearly as event specific, compared to sprinting. It's even bigger difference if you are in a phase of general strength, instead of maximal or explosive (which isn't necessary for a distance runner in my opinion) strength. Isn't the body getting a different stimulus from the lifting too, interrupting the speed development from the sprints?
I think that the main goal of sprint training, for a distance runner, is simply to use your fast twitch muscle fibers frequently enough to not lose your speed (after you've reached the plateau, which is inevitable), among with other benefits from it. Another important, close to top speed training is to do longer (up to ~150m), anaerobic (glycolytic) capacity sprints with long recoveries throughout the base phase, especially for a MD runner, and then refine the anaerobic capacity into a good anaerobic power before the season. I just doubt that it (maximal speed development) has to be this complicated for a distance runner, even for a 800m runner. There's so much of FAST 800m runners from the past like Peter Snell, who did mostly easy-moderate mileage, it didn't harm his SPEED AT THE 800m. They knew nothing about sprint training during that time, compared to these days, but 1:44 at 800m, on a grass track is still very fast. Usually it's the other way around, too much speed/"quality", too little / imbalanced endurance work to be able to fully use your speed.
I understand your point, if speaking of optimal training for a sprinter. 100-200m are not mainly aerobic events. But when it comes to training of the 400m WR holder, Wayde Van Niekerk, he does some endurance training, and it hasn't harm his top speed that much...
"Coming from a 200m background, van Niekerk admits he dislikes endurance work. Yet killer sessions and reps of 800m and 1000m have proved vital for his improvement in 2015, though he describes them as “a drag and torture”.
-Running an 800m might take me two minutes, but it is then reassuring to know I’ll only need to run for 43 or 44 seconds for a 400m, he explains. -I know the training is going to help me for my 400m. As well as the physical benefits of this type of training, it has helped my mindset too.”
Actually it's the opposite, his top speed has improved, despite the endurance work:
2017 9.94 +0.9 Velenje 20 JUN
2016 9.98 +1.5 Bloemfontein 12 MAR
2011 10.48 +0.2 Germiston 04 APR
2017 19.84 +1.2 Kingston (NS), JAM 10 JUN
2016 20.02 +1.8 Durban (Kings Park) 26 JUN
2015 19.94 +0.6 Luzern 14 JUL
2014 20.19 +1.2 Lausanne (Pontaise) 03 JUL
2013 20.84 Pretoria 29 APR
2011 20.57 +1.4 Durban 10 APR
2010 21.02 +0.5 Moncton (Moncton Stadium) 23 JUL
I've believed a long time that the endurance training is greatly neglected aspect of 400m runners too. Maybe they afraid that they will lose their speed, or they don't understand how big part the aerobic system plays at the event.