top speed wrote:
Is there any place for full sprints during summer training? I often see hills at mile pace effort and strides at most at 800 pace, but often at mile or 2 mile pace. If you wanted to integrate a bit of sprint work into a 5k summer training program, would you just convert a few of the hills and/or strides into 6-8 second 100% effort sprints with full recovery?
Contrary to the previous poster and many other running coaches, NO. Not in Tinman training.
He says that while fast running (strides, 800m effort for 3k runners or 400m effort for milers) is great for distance runners, all-out sprinting is only great for sprinters.
He says that maximum sprint speed is created by genetic endowment and can only be improved by 10% max (that means Bolt, even without training would still be incredibly fast). His values for strength and endurance improvements were 300% and 2000% respectively.
According to Tinman, 4-5x200m at 800-1600m pace every week is enough to max out sprint speed at 95%. Then, it would only take 6 (for ST) to 12 (for FT) sessions of max sprint training (speed drills and short sprints) to get to 99%.
So unless you are a sprinter, Tinman would cap your sprints at 400m effort and 50-150m reps. Why risk injuries just to do 100% effort when you can be at 90%, relatively safe and get almost entirely the same benefit?