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Old 12-17-2007, 04:00 PM   #31
Mike Dykstra
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In soccer to build up speed and endurance we do way more sprints than long distance running. We rarely ran more than a 5k.
An example would be tabata style sprints. 250m to 500m sprint 10x. Each sprint has to be under a minute and the only rest is the time you have left from the minute. at sprint number 4 you get an extra 20 secs of rest and at 8 you get an extra 30 seconds of rest.
Another good one that we did after the tabata type one or alone is if you have a field. You jog 4 sides of the field then next lap you sprint 1 side then jog 3, then sprint 2 jog 2, sprint 3 jog 1, sprint 4 2x. Then if you really want you go in reverse back to 1.
I have a bunch more work outs like this if you are interested.
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Old 12-17-2007, 05:01 PM   #32
Patrick Donnelly
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Crap! I forgot to mention it here when I completely changed my training protocol. Hahah, my bad.

I didn't like the way the higher rep stuff was feeling, so I moved to a low-rep, high set plan: three ME lift days a week (plus Tabatas), 1 PB MetCon day, 1 regular MetCon day.

I've noticed a decrease in my ability to run distances of 400m+, but my 200m time has dropped to a solid 30s now (from ~33s). Once I get to a solid 28s, I'm going to start tacking on 100m at a time. I'm running 3x200m after the warm-ups; once the times get more steady (not worsening like 30s, 31s, 33s), I'll up the volume too. Even though medium distance runs are getting harder, it simply isn't possible to run a 4:11.5 mile with a 200m of 33s.


I have a feeling that I'll have to begin including more MetCon in March, but not quite yet.
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