Sprint work consists entirely of our algorithm-based runs. The runs range from a low of 10m (with a 20-25 m fly-in) to a maximum of ~60m (plus the fly-in) for 400m runners and down.
Each one is given a specific time for the distance chosen, based on parameters set by initial trial runs of 10m and 300m. We reduce the run time to 95% of the max suggested by the algorithm. Since the algorithm is >97% accurate in predicting times, we know that the runner will be running between ~92% to ~98% of top speed.
This is where the rate of force delivery is enhanced, as well as intramuscular coordination and the rapid storage and release of elastic energy (elastic recoil).
It is also where running "form" develops.
We do no "form" drills at all--ever.
If the runner completes 10 training runs, we stop for that day and re-test the trial runs (they should be faster). If the runner cannot make the goal time in the first 2 runs, we stop them. This could happen because of bad timing of the original trial runs, fatigue, illness, laziness, or they just don't have it that day.
Over the course of the season they will average about 5 runs per day, 2-3 days per week.
That's all they do for 400m and down. No intervals, no long runs, no threshold runs, no speed endurance work (which is ludicrous anyway
), no off season mileage.