Steve Peters’ sprint training attracts a convert in Arizona
Doug Thompson, my Finnish-speaking friend in Lahti, was so intrigued by Dr. Stephen Peters’ training routine he decided to give it a go. So out in Arizona, Doug is doing 100-meter repeats topped by a fast 300. He describes his first 5 weeks of this drill on our Forum. He summarizes it thusly: “Dr. Peters explained that his training regimen is to warm up for ten minutes, then run four 100-meter sprints of increasing intensity, with full recoveries, culminating in an all-out race-type effort. Then wait 30 minutes and run an all-out 300 or 400. His times for these reps are roughly 14.0, 13.5, 12.5, 11.5; and 36-38 for the 300. Do this three times a week — that’s it! No additional aerobic exercise, weight training or plyometrics.” Results so far appear good for Doug, an M50 half-miler. Actually, a variation of this workout is the core of Phil Campbell’s “Ready, Set, Go!” a book I reviewed in March 2002. It’s called the “Sprint 8 workout.” Just high-intensity stuff. My take: Anything that makes you sweat is all good. But watch out for hammie pulls on the last, fastest rep!
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So, that’s Steve’s workout *now*, but I wonder what was it before he got to the point of being able to do this one.
Personally, I don’t have 3 race-pace 100’s in a week in me. But I’ve only been training for about 20 months (with a bunch of injury-caused down time in there).
I agree with our worthy editor in this case, sounds like a challenging workout all right, but I’m cautious, too, when it comes to the all-out runs in practice. If I’m going to risk an injury I’d rather have it happen during a race, not on the training wheel. As I’ve discovered several times in the last four years of sprinting (I’m 66), the only thing that gets easier with age is injuries. And there’s another consideration: never underestimate boredom as a factor in human affairs: I like varied workouts, the plyo’s, the weights, the sprint-assisted training (which Campbell also recommends in his book) offer a welcome contrast to the straight-out running routines. Doing the same thing every workout would really lead to diminishing returns in my case, as the motivation to get out there starts to slide. But then that’s just me.
Repeat 100s, eh? Allow an old timer to “perambulate.” My favorite workout was 100 x 100(110)@ 12.5-13.5 with about a 50-yard recovery. I was able to do that into my age 40s. I still do a lot of 100-200 repeats. 40 x 100; 20 x 200. Time-wise? I’m smokin’ on the 100s at 25-28 and 47-48 on the 200s. The reason I don’t run “as hard as possible” in training is because I want to be doing this FOREVER. You young cats and chicks, pay attention. Vertical is in, horizontal is out. Jerry @ age 78.
I know very little about sprint training, and I’ve heard from a number of folks that this approach sounds very risky. But based only on the last five weeks I don’t feel that I’m in danger. There is a big difference between the third rep (for me the pace is mid 13’s) and the final rep (most recently 12.7) in how it feels – 100 percent is way more intense than 90 or 95 percent.
In spite of that I have not felt close to a pull or strain in the 14 or 15 workouts I’ve done, except that I was sore after the first time for several days. As I recall, Ken, Steve Peters does this workout all year round. The other thing I’ve heard is that this type of training is hard on the immune system. Again, I don’t have any feeling that mine is being stressed – I feel great.
Now maybe this week or next I’ll pull a muscle or get sick – I’m not ignoring the possibility, and am trying to be very sensitive to the “signs” of a developing problem. Maybe this risk varies greatly with different individuals?
I agree with Peters’ workout. I usually run some combinations of 100’s, 150’s and 200’s that add up to 600 meters per day, three days a week. I try to run them at 95-98%, that’s about the best you can do when running by yourself. I’ve been doing this for many years and have never pulled a hamstring yet. Proper warm-up is essential. I occasionally throw in a 300. I’m a 73 year old and have been competing for 23 years.
This is not A bad work out its very simuler to mine 45 minute streaching ,15 min running drills,8 165 sprints 3min rest after each one 200m or 300m after rest cool down run 1 mile done for day 3 times a weak im also 50yrs
I’ve tried the higher intensity sprints; and have found too many injuries over the years; after about 2 months. Too mny summers have been ruined for me. I’m now 50; and I use a stop watch to not allow myself to get beyond 90%. There’s a good adage about getting to the starting line healthy. I’d sooner be a little under-trained; yet able to go all out in a meet; doing something I love. It’s no fun sitting on the sidelines; or going through the motions in a competition.
Doug, if you are seriously training for an 800m (assuming this is your preferred race distance), this “Peters Workout” is something best left for about four to six weeks before a major race. The Peters Workout is not a year round workout program for a middle distance runner. There is no way to run a competitive 800m without an aerobic base (plenty of steady state miles) as the foundation to your training. If you want to go faster in the 400, this workout schedule will help to some degree. However in an 800 with the Peters training you may take a 50 meter lead over the field after the first 500 with your new found speed, but you will get reeled in on a rope by slightly “slower” runners who have a solid base! Improving basic speed is definitely part of the equation to getting fast in the 400 or 800, but it is only one part. The base is the cake, and the speed (training) only puts on some frosting. Do not neglect your base! If you plan to race in March, stop sprinting immediately and start “running” now. An investiment in miles now will make you ready and strong for speed training later…so you can race fast come Boston or Kamloops in March.
Any details available as to whether these 100 repeats are run out of the blocks? Are they flying 100’s? With or without spikes?
Amen to the statement directly above submitted by Anonymous!
To Anonymous and Tom,
I understand that this isn’t a middle distance workout. I’m doing it as a break from the pretty serious middle distance training that I’ve been doing for the past several years. It’s just an experiment. In fact, I’m sure that I’m actually hurting my ability to race 800 meters by continuing this type of training for a few months. However, unless I try new things I’ll never understand how they work, and maybe discover some new abilities. I figure there’s time to get back to the 800 once I’ve given this a real trial.
But, thanks for your thoughts. I appreciate the interest – really!
To Fidel, I don’t know whether Dr. Peters uses blocks. Since he’s simulating race conditions he may do that. I’m pretty sure they are not flying 100s and that he wears spikes. I do.
Doug, I admire your willingness to test yourself. We all have to challenge ourselves and keep searching for the best use of the various athletic gifts with which we have been entrusted. Stay healthy and keep smiling. I can only wish you all the best.
I suppose this workout is better than none at all, but it can hardly be considered a good comprehensive workout.
What about starts? Position, mechanics? What about acceleration? Transition phase? And one 300 is hardly enough to develop any decent speed endurance.
I have tried this type of workout, and noticed a degradation in performance by about a half second. I have since returned to a better workout, and have gotten faster again.
All-out runs are good for some things, but you’re not selectively working the weak muscular link(s). Full recruitment needs plyometrics/weights.
Why only one all-out 100? The energy source responsible for the anaerobic alactic system replenishes completely in a very short time–why not do more, while you are on the track anyway? At least do some all-outs, over a shorter distance, while you are there…
And enough cannot be said about practising starts, accelerations, and transition.
And if you’re training for middle distances, FORGET about 100’s.
It’s a nice tidy workout, but it’s not the best you can do.
I chafe every time some new guru comes up with a new elixir, or a magic bullet, or a miracle cure, or “the” workout.
I agree with Pete. There is no “perfect work-out” Different people will have varying responses to a work-out like that and for someone it’ll be just the ticket. For me, if I did any kind of high intensity sprints without a decent base I would only have an asthma attack.
Hey Pete, come on. Dr Steven Peters is by no means “some new guru comes up with a new elixir, or a magic bullet, or a miracle cure, or “the” workout.” Although Dr. Peters is a highly successful sprinter, he is an unusually modest one. He politely answered questions as to how he does it. He was certainly not pushing anything himself.
In any case, we should be open. We may learn something.
That’s how I feel, Anthony. What appealed to me about Dr. Peters was 1. he is a prominent physician who 2. is an extremely successful sports coach (of the British cycling team – the best in the world), and also 3. a world champion in several sprint distances, but 4. he is not “promoting” himself but maintains a modest demeanor, and 5. he uses a very simple and unusual training approach which 6. is also being used by several other very successful masters sprinters. His credibility based on each of these points is extremely high, in my opinion.
I would guess that there are some ways to improve this approach, for example, I think I could improve my performance by increasing my leg strength through weight training. But the simplicity and elegance of Dr. Peters method appeals to me, since I’m just experimenting with this, not doing it forever. I don’t have to learn very much to be able to try it. So I decided that rather than debating the method I’d just try it out.
Long Slow Distance as a part of your training will release the speed in you. You can sharpen later. Just ask Nolan…
As a master’s sprinter for 30 years I’ve tried most every program out there, while Dr. Peter’s workout is intense it should not be used year round, in the sharpening phase would be a nice place to interject it and unless you have the climate and or facilities to do such a workout, I’d leave it for late spring.
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