This is all interesting. I'm trying to get into sprinting shape, having only done distance for 25 years.
I've gotten tons of advice, and can't really sort through all of it.
When I ran in high school and college (50 m up through 600m), I always did distance in the off season - 7 mile base, up to 13 miles. Then, as the season got closer, I did the usual mix of intervals and weight training.
One guy I spoke with said that I had to get to the point where I could run 2 miles in a 6 minute per mile pace (12 minutes), and then "break it down" - where I'm suposed to then do 2 1mile intervals in - what? 5:20 or something - then do 4x800m and so forth until I was down to the Nx100, Mx200 intervals, maybe down to 40's and 50's.
Maybe I should drop down sooner, but each time I do that, I pop a hamstring (I'm on my 4th pull since mid March). So, I'm doing distance, with a fast mile - high 5's, low 6's thrown in there, and working on knee lift. I'm going to drop down after another month or so of this.
I'd also heard that Tommy Smith got his sprinters trained with some mid-distance workouts as a base.
This stuff about distance slowing you down is kind of news to me - it seems like any running would help.
_________________ FAT is where it's at
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