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The Pete Plan blog

Sprint training

Posted by thepeteplan on July 9, 2008

As a final (second of two!) race preparation session today I went with one of the sessions from the sprint page here:

After completing this session today I have actually changed my advice on the page above, more about that after the session details though.

The session today was 20 x 100m / 80seconds rest. Only 2k of actual work distance, but all done pretty much maximally.

20 x 100m / 80sec rest:

1:18.0, 1:18.8, 1:18.3, 1:19.3, 1:19.6, 1:19.5, 1:19.7, 1:19.8, 1:19.7, 1:19.9
1:20.0, 1:19.2, 1:20.3, 1:20.0, 1:19.7, 1:20.5, 1:20.5, 1:20.4, 1:20.6, 1:20.1

Totals = 2k / 5:18.9 / 1:19.7 / 52spm

I also wrote down the splits between reps as the PM3 rounds them in the memory, as it just derives the split time from the final time, meaning you just get the closest 0.5sec for the split times.

When we did this session (up to 40reps from memory) in late 2003 in the run up to the 100k world record we were training on model Cs, and were able to set 10second reps. On a PM3 or PM4 you cannot set 10sec reps, hence the 100m reps as they are the shortest you can set. Although I would recommend doing the 10sec reps at very high drag, once you’re getting up to 16+ seconds a rep it is a different prospect, and I actually recommend increasing the drag by 30 to 35 above your normal training drag. (This is the advice I changed on the Sprint / HIIT blog page, as it previously recommended max drag.)

You will find that if done properly, at high rate and maximal power, this workout will hit your hamstrings and glutes hard. I’ve often commented to people before who like to sit on towels while they row that I don’t believe the discomfort they feel in their glutes has much to do with sitting on a hard seat, but is primarily a result of muscle fatigue. This workout will demonstrate that very well. After only 2k of rowing your glutes will feel like you have just rowed a marathon!

After this session “normal” training paces (at normal training drag) will feel very light. The idea is that this then has a knock on effect on your 2k pace also feeling nicely in the “comfort zone”. Put these two HIIT sessions into your training routine in the final 4 to 6 weeks before a race, either once a week, or the two different sessions in each week, and you will be amazed at the effect on your 2k performance, particularly your sprint finishing ability.

Any questions or comments, please reply!

4 Responses to “Sprint training”

  1. shirleygkn said

    Definitely noticed a difference in the 10k today. Had thought it would be a struggle but the body amazingly recovered quite quickly from yesterday and the 10k was no trouble 🙂
    Your session was so unbelievable to me – guess there is a slight age difference though 😦 – don’t usually mention age, but sometimes I have to admit I’m not as young as I used to be, darn it!!
    Must remember to put that session into practice more often as you suggest.

  2. badocter said

    Good session Pete. The seat hurt at the end of this 20x100m rest 80″ session like it does 30k into an FM. I was standing up for about 40″ between each rep to shake out the legs, so total time in the seat was only 27 minutes.

  3. kemerykane said

    I am with Shirley – sounds unbelievable, but you’re the expert, eh? 😉
    This session sounds FUN…can’t wait to see one of these in my list…

  4. pete i’m 70….i’ve been into endurance sports since ’77 ,trail running,road and mt.biking…..spining classes ..about 2 months ago i started rowing on c2 erg…i completed 7000k july 11th..20011…okay ..wt… oh resting hr 51…..what damper settings should i use..i moved between 4-6 for 7k av.spm 25….i broke the 7m down into pieces.of ….2000m,…1500m,1000m, 750,and 500m 500m time was 2:19 i’d like to compete somwhere down the line…..please advise …speed work
    i look forward to hearing from you
    to life

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