Met up with the crew at Upper Moreland High School. I was impressed with the facility, my first time there. I went to the vault for the perfect workout, which everyone seemed to align on: 3x200 at 99% with 10 min rests. Rob, Bruce, Andrew, and Will Martin ran together, while John and I ran together.
The following is an excerpt of a speed endurance article by Bernie Dare & Beverly Kearney.
1. Low Anaerobic Stress Workouts, characterized by low to medium intensity, short to medium durations, low to medium stress or fatigue—they approach total fatigue slowly. These sprint workouts build up fatigue slowly, and are used with short recoveries between sprints (1-3 minutes, or 120 bpm heart rate). They are primarily used in the early cycles (prior to Christmas break), and may also be used for aerobic conditioning.
Examples: 3-4x150, 3-4x100, 3-4x50 to 90% with 1-2 min between reps, 2-4 min between sets; 8x200 with 100 walk, 100 jog as rest (1-2 min) at about 28-30 sec each; 10x150 accelerations to 90%, 1-2 mm rest; 5-6x 300 with 1-2 min rest, slow (48-54) 5x200 with 3 min rest, moderate (27-28); 6-12x400 fartlek (100 walk, 100 jog, 100 stride—65-70 pace, 100 sprint—90%); 3-4x300- 200 1 min between 300 and 200, 3-5 min between sets, approx. 48-50 and 27-29.
2. Medium to High Anaerobic Stress Workouts, characterized by medium to high intensity, short to long durations, medium to high stress or fatigue—they approach total fatigue more quickly, each interval significantly contributing to total fatigue.
These sprints are run at or near event race speeds, they build up fatigue quickly. Relatively complete recoveries (to 100 bpm HR) are used, as each interval contributes significantly to total fatigue. The recoveries may be long (10-30 minutes), or progressive (5-8 min, 8-12 min, 12-15 min—longer with each proceeding work interval). Complete recoveries are used when doing these workouts near championship meets (in peaking/resting phases).
Examples: 3-4x300 (5-8 min rest 39-44, depending on ability); 1x600, 1x500, 20-30 min rest, very fast (1:30-1:38; 72-75); 500-300-200, progressive rests (72-75; 5-8 min; 39-42; 8-12 min; 24-25) or 500-300-200 with 5 min rests (76-80, 40-44, 25-27); 3x200 at 99% with 10 min rests; 1x300, 10-20 min rest, 1x200 at 99%; 300-300-200-200 with 5 min rests (40-43; 25-27).
3. High Anaerobic Stress Workouts, characterized by high intensity, medium to long durations, high to very high stress or fatigue—approach total fatigue very quickly—exhaustive workouts. These are very hard workouts and are not done in, or too near, a peaking phase (11/2-2 weeks before Conference Championship). They are meant to simulate 400m race stresses, and are not done more often then (sic) once a week (usually once every two weeks).
Examples: 300-200 at race pace for 400 with 1 min rest, 20 min rest, repeat or 200-200; 1x500 at 99%, 20- 30 min rest, 1x300 at 99%; 1x600 at 99-100%, go home; lx500 at 99-100%, go home. For the short sprinter—1 x200 at 99%, 3x100 at 99%, 3x50 at 99% all with 5 minutes rest.
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