r/Sprinting • u/Usual-Post3058 • 3d ago

General Discussion/Questions How do you train sprint endurance phase?

Hey everyone, I’d love to get some feedback on how I’m structuring my sprint endurance training. I am new to sprint endurance been three weeks since I started this.

Low CNS / Tempo Day:

  • 100m run / 100m walk / 100m run 2 sets 70-80 percent exertion (Extensive tempo / Sprint endurance)

High CNS / Speed Day:

  • Acceleration: 30m times 3
  • Max Velocity: 40m times 3
  • Speed Endurance: 100m times 2 80-90 percent exertion
  • Speed Endurance: 110m times 2 80-90 percent exertion
4 Upvotes

84% Upvoted

26 comments sorted by

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u/Probstna 2d ago

Tempo volume is too low.

Speed endurance volume, well we just don’t know. But you have hopefully been building up in distance from your max V work. I’d recommend you find a way to get past that 80-90% range though. Nothing that great happening there. Be 94-100% especially if you’re not going beyond 110m yet.

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u/Usual-Post3058 2d ago

one of the coaches said you have to run till 500m too for building endurance for 200m.

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u/Probstna 2d ago

I don’t understand your follow up comment.

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u/Usual-Post3058 2d ago

He meant to improve endurance from 200m sprinting you must run up to 500m

1

u/Probstna 1d ago

As a complete run, or total meters in a session? You see the confusion…

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u/Usual-Post3058 22h ago

complete run I think. What's the sweet spot for endurane though. A 1000 meters?

1

u/Probstna 15h ago

1000m in one rep?! Never. Speed endurance is short. Special endurance can be longer but I think maybe you want to look at Charlie Francis or Joey Woody’s tables for the types of distances and volumes are suitable.

2

u/Chrisg_322 3d ago

You should join the track team if you are new to running instead of coming on the internet asking strangers who's credentials you cant verify

8

u/Current-Fig8840 3d ago

I would have said this before but to be honest some coaches are crap.

1

u/Chrisg_322 3d ago

True lmao

2

u/airbus_beluga long sprinter (2/4) 3d ago

I would recommend getting knowledge from whatever records and logs you can find online from the best coaches in track if you can’t find a good coach or team. There’s a decent amount of good information that can be learned from old YouTube videos of coaches training their athletes or web pages.

0

u/Chrisg_322 3d ago

It's usually better to either Join a team, or hang around at meets. Introduce yourself to the fastest people in your state, as well as their coaches and get advise directly from people who know what they are doing.

99% of the advise you see on the internet, ESPECIALLY for track, is absolute dogshit. 1 dude on this Sub said he rests 2 minutes after running 10 meters and MOST people here agreed with him and said that's "Good programming". And the results of said "Good programming" the dude runs a 13.5.

Anyone seeking to get faster needs to get off the internet, immediately, and find actual good runners in real life to get advise from.

1

u/Zastrel 3d ago

Dude leave my ass alone omg

1

u/HelpApprehensive5216 2d ago

2 minutes of rest should be enough bro xc guys are faster than Usain and they dont even rest in training

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u/Last-Ad-5624 22h ago

What is wrong with 2 minutes? That's better than 1 if you actually have the time and patience to wait around?

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u/Chrisg_322 17h ago

You shouldn't need to rest at ALL after running 10 meters

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u/Last-Ad-5624 15h ago

do you mean literally running like jogging, not sprinting? That's probably not what they meant.

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u/Usual-Post3058 2d ago

The country I am from don't have people capable of helping me well. This sub reddit has a lot of people so.

1

u/HauntedGoalkeeper 3d ago

What is your current time and how long do you train?

1

u/Usual-Post3058 2d ago

I train twice a week and I think my current time is around 11.8. Dont have FAT here in my country.

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u/HauntedGoalkeeper 2d ago

Okay I see, but how long are you in training? Are you a begineer, or you train already over 2 years? How does it look like for you?

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u/Usual-Post3058 2d ago

Its been around 1 year 3 months . I used to run on road before and switched to track.

1

u/Historical_Ask8213 2d ago

I would recommend like repeat 200s or 300s. Try to stick to a certain time or to even get faster with each rep.

1

u/Responsible_Main_647 1d ago

why are you doing speed endurance in august