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Taper from distance to sprints in preparation for track?

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Joe T.
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« on: November 20, 2011, 02:00:45 PM »
 Cross country is over and essentially my training for that was a daily 8.5 mile run which i would do at roughly 7 minuets a mile. However with indoor track fast approaching I have changed my running to a daily 3 mile run followed by up to 40 mins of HIIT style sprints where I sprint down my parking lot and sort of truffle jog back up and repeat maintaining around 80% of my maximum heart rate throughout the session, I'm just wondering which style of training will benefit me more going for a single longer distance run or going for a short distance run followed by high intensity training. The event I want to do is the 2 mile run however I want to be proficient in other events to give me more options.
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    « Reply #1 on: November 20, 2011, 07:16:07 PM »
    It really depends on your Track Disipline.

    What events will you be running during the Track season?
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    Joe T.
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    « Reply #2 on: November 21, 2011, 03:00:05 AM »
    Quote from: T-Rex on November 20, 2011, 07:16:07 PM
    It really depends on your Track Disipline.

    What events will you be running during the Track season?


    I want to do the 3200meter but I want to be proficient at other shorter events like the 50meter 100 meter 200 meter and 400 meter
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    « Reply #3 on: November 21, 2011, 07:56:17 PM »
    Quote from: Joe T. on November 21, 2011, 03:00:05 AM
    Quote from: T-Rex on November 20, 2011, 07:16:07 PM
    It really depends on your Track Disipline.

    What events will you be running during the Track season?


    I want to do the 3200meter but I want to be proficient at other shorter events like the 50meter 100 meter 200 meter and 400 meter

    man, you can't be a two miler and expect to be good at the 50, 100, 200, and 400. seriously. those are COMPLETELY different races. maybe you could pull off the 400 if you have the speed, but everything else youre gone for. that being said, at this point since you've built up such a huge base over cross country, to sharpen up id include more HIIT into your training, along with a few 4-6 mile recovery runs.

    if you want to be a sprinter, youre gonna have to be a sprinter. totally different metabolic and physical demands.
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    « Reply #4 on: November 21, 2011, 07:57:02 PM »
    btw…40 minutes of HIIT and a 3 mile run is really a bit much
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    http://www.youtube.com/thebigtortuga

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    « Reply #5 on: November 22, 2011, 12:55:46 PM »
    Quote from: Joe T. on November 21, 2011, 03:00:05 AM
    I want to do the 3200meter but I want to be proficient at other shorter events like the 50meter 100 meter 200 meter and 400 meter

    Sorry but it is not going to happen.  

    400 & 4 X 400 maybe a good event to work towards.

    Most distance runners are capable of 400 times in the 52 - 54 second range.
    But to get below that you would have to be a dedicated sprinter 100-200-400 or maybe an 800 guy.
    « Last Edit: November 23, 2011, 07:58:03 PM by T-Rex » Logged
    Joe T.
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    « Reply #6 on: November 26, 2011, 12:42:56 PM »
    Thanks guys.
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    « Reply #7 on: November 26, 2011, 01:48:31 PM »
    Quote from: thebigtortuga on November 21, 2011, 07:57:02 PM
    btw…40 minutes of HIIT and a 3 mile run is really a bit much


      Yeah I do the three miles with my friend who is new to running. Its very slow paced (10 min a mile slow) so essentially it is only sufficiant to warm me up and in no way affects me if i was to treat it as if it were a race then it would be a bit excessive
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