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Thread: 10X100m

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  1. #1
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    10X100m

    Just like to get some input on the following session;

    10x100m...

    Rolling 100m in 12.75s (+/- 0.25)
    Recovery = 60s

    I've been using this as a replacement for KK's 5x200 session as one of the athletes i'm coaching can only get access to a Football field at the moment. (Looking to run 49-50s for 400m)

    I can't remember if there is a mention in the Lactate Thread of a similar session, i picked it up from somewhere on the forum quite a while ago.....

    Ideally i'd like to know if the times are suitable (for a sub 50), if the recovery needs to change, or any amendments to improve it that would be of benefit.

    Thanks in advance.

    Gilders

  2. #2
    Administrator Angela Coon's Avatar
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    Re: 10X100m

    Quote Originally Posted by Gilders View Post
    Just like to get some input on the following session;

    10x100m...

    Rolling 100m in 12.75s (+/- 0.25)
    Recovery = 60s

    I've been using this as a replacement for KK's 5x200 session as one of the athletes i'm coaching can only get access to a Football field at the moment. (Looking to run 49-50s for 400m)

    I can't remember if there is a mention in the Lactate Thread of a similar session, i picked it up from somewhere on the forum quite a while ago.....

    Ideally i'd like to know if the times are suitable (for a sub 50), if the recovery needs to change, or any amendments to improve it that would be of benefit.

    Thanks in advance.

    Gilders
    Too fast for tempo unless you are a 100 meter guy in the middle of comp. season and likely are you running 10.10 ish or much better.
    Too slow for speed.
    What are you trying to do ?
    I am guessing Speed Endurance?
    Maybe we can get someone to post with a more technical answer.

  3. #3

    Re: 10X100m

    Too fast for tempo
    Too slow for speed.
    You have to set a workout in order to meet your goals, not to replace an existing session.
    Work backward from the requirement of your event and do the calculation.
    The first 200m of a 50sec 400m is supposed to be run in c. 24sec and the 2nd 200m in 26sec (FAT times).
    I guess that if you only have 100m straight field, you need to run them little faster than 12.75 (hand times) and lengthen the rest. You can also do them in split runs format (e.g. 100m in 12.3 turn back 100m in 12.3, BREAK, and maybe 3 or 4 other sets)
    Thoughts?

  4. #4

    Re: 10X100m

    Kk 200 session is an intensive tempo aimed at improving the specific tolerance for 400m

    I think the times and distance / recovery are close enough and would be a good extra session to add in when the 2s session isn't appropriate

    This is a session I have m own runners do once a meso

  5. #5

    Re: 10X100m

    As PJ says, the pace can be a bit faster, since they are done rolling, too, unless you are progressing the session towards more appropriate target times. Of course, the 2nd 100-m segment of each split 200 is not flying, so we need to consider this, too.
    The other thing I would be cautious about is the double amount of accelerations and the extra pressure, even from rolling. Just keep it in mind.
    "We are what we repeatedly do. Excellence then, is not an act, but a habit" Aristotle

  6. #6
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    Re: 10X100m

    Thanks all for the quick responses, by all accounts the athlete did suggest the pace was slower than they felt it should be. I will tighten this session up and get them doing the split run format as suggested, what recovery would you all propose between sets?

  7. #7
    Member DMA's Avatar
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    Re: 10X100m

    Could you do them turnarounds?

    100 and then turnaround and do another 100 in 200 come home 400 pace + 0.5 seconds, rest 90 seconds, and repeat?
    Continuing to learn is one thing in life that has to continue.

  8. #8

    Re: 10X100m

    Your changes now take it away from bei g it's initial goal, which is to replicate the 200s session
    Of which the straight 10x100 with 60sec is that

    The choice is either same pace but reduce recovery to 45sec or quicken the pace slightly as its a rolling start.


    Mentioning the pace to slow for speed and too fast for tempo! Is exactly the point if the session! :-/
    So I'm confused as to how your wanting to change the session

  9. #9
    Member DMA's Avatar
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    Re: 10X100m

    Quote Originally Posted by a-j View Post
    Your changes now take it away from bei g it's initial goal, which is to replicate the 200s session
    Of which the straight 10x100 with 60sec is that

    The choice is either same pace but reduce recovery to 45sec or quicken the pace slightly as its a rolling start.


    Mentioning the pace to slow for speed and too fast for tempo! Is exactly the point if the session! :-/
    So I'm confused as to how your wanting to change the session
    Is this directed at my comment?

    If so turnarounds are limited rest - IE run 100 and turnaround. The 0.5 second should be quicker not slower.

    That being said, never tried it with the 200 specific session but have done turnarounds with extensive tempo sessions - when the turnaround has been shorter
    Continuing to learn is one thing in life that has to continue.

  10. #10

    Re: 10X100m

    DMA sorry no wasnt directed at your self.

    I understand your comments, using split turn arounds to stimulate the same session as the 200s is a good option. however athletes will tend to shut off early knowing they have to stop and start again so soon :-/

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