Sprinting: Take the short cut

 

Consider going against the norm and using shorter-distance work during winter, urges Tony Lett

Posted on October 17, 2013 by Athletics Weekly
 

 

Coaches and athletes are often resistant to change and use the same programme year on year. Switching methods can be on the verge of “daring” as there is a fear of failure and letting athletes down, but I was recently willing to try out a major change in my approach as a coach before dismissing it as anti-establishment.

The commonly used Clive Hart method of doing longer distance training for sprinters in the winter and shorter distance in the summer (“long to short”) undoubtedly works. However, the Charlie Francis-pioneered method reversed this to short distance in the winter, building into longer distance for the summer (“short to long”).

Kevin Tyler proved this worked with former world indoor 400m champion Tyler Christopher.

Advantages of short to long

“Coaches should be aware that when working with athletes who have limited training opportunities many of the sessions have to combine more than one aspect of development”

» The athletes are never too far away from speed and would have to make few changes to their training programme if they want to run indoor races.

» It suits those with limited training time, especially athletes involved in school exams, and maintains the interest of casual athletes.

» Reduced risk of injury when entering the track season.

» Conditioning with strength and plyometrics fits well into this regime.

» Greater opportunity for technical work and fault correction.

Does it work?

In short, yes, but it needs some playing around with to suit individual athletes, especially those aged around 16 years with aspirations for the longer sprints.

How short is short?

Personally, I worked on anything between 30m and 150m, with the monthly relay baton practice over 30-50m per athlete. Consider what can be done with distances up to 60m, where younger athletes need less recovery time than more developed athletes.

Coaches should be aware that when working with athletes who have limited training opportunities many of the sessions have to combine more than one aspect of development.

Aerobic: 10-12x60m (100m for 400m runners) @ 75% effort with walk-back recovery. This could be divided into two sets with the addition of something else, such as circuit training in between.

Special speed or speed endurance: High intensity of 95-100% effort, ending when speed drops below 95%. 6x60m straights or 6x60m bends x 6-7 or 6x60m acceleration runs.

Special endurance:Also at 95-100% effort but without a full recovery. 3×10-12x60m or 3x6x60m 5min rec between sets. These can also be adapted for hill or sand-dune running at a low angle of climb.

Intensive tempo: Done at a lower intensity of 75-95% effort to overload the lactic acid system and is especially useful for 400m runners. 4(6x50m) turnabouts with 1-2 min rec and 5min between sets (I used 30sec turnabout recoveries during the winter); 2-3(2x60m bends, running tall); pyramid 2x(20m, 30m, 40m, 50m, 60m, 50m, 40m, 30m, 20m).

Speed: Young athletes run up to 6sec with 1-2 min rec. Mature developed athletes use runs up to 7sec with 5-7min recovery such as: 6x50m x 3, 20m rolling start + 20-30m flat-out with 4-5min rec. Distances of up to 60m and variations up to 150m can be used. (Note: youngsters usually recover more quickly than mature athletes (17+).

Strength, plyometrics, circuits: A circuit of 10x60m with strength exercises at each end and likewise with plyometric exercises. We have included circuits with a walk recovery between each exercise. Hill and sand-dune running on steeper inclines give an infinite variety of strength and endurance running.

The system is not to be dismissed and is open to modification, even in more chilly weather where quality may be compromised.

» Tony Lett is a UKA Level 4 coach at Cornwall AC and former national coach for Botswana