Coach Tuten explains how and why you should monitor your recovery time between sprints during anaerobic conditioning.
When running by yourself, or in several groups, it is difficult to adjust running speeds and recovery times to benefit each athlete equally. We have found that if one of the athletes is using a Heart Rate Monitor for a group of 4 or less it will increase your quality of running and recovery times greatly.
A Heart Rate Monitor keeps the correct amount of recovery constant; therefore, you are able to repeat the same speed throughout a set of sprints.
Your heart rate beat per minute (BPM) goals can be set according to the distance being run, or for the amount of conditioning you want to achieve.
Short Distances:
For short distances (speed training levels of 85-100% of your 40-yard dash speed), such as 10, 20, 30, 40, 50, 60, 70 yards, start out recovering to 70% of your maximum heart rate using the following formula: 220 - your age x 70%.
- Example: 20 years of age = 220 - 20 = 200 x 70% = 140 BPM between each sprint. Recover to 60% between sets
- Example: 6x's 40-yard sprints, recover to 140 BPM after each sprint and 120 after set of 6. 220-20=200x60%= recover 120 BPM.
Medium Distances:
For medium distances (speed-endurance training levels of 70-80% of your 40-yard dash speed), such as 80, 100, 120, 150 yards, start out recovering to 75% of your maximum heart rate.
- Example: 220-20=200x75%=150 BPM between each run, recover to 65% (130 BPM) between sets.
Longer Distances:
For longer distances (endurance training levels of 55-65% of your 40-yard dash speed), such as 200, 300, 400 yards, start out recovering to 80% of your maximum heart rate.
- Example: 220-20=200x80%=160 BPM between each run, recover to 70% (140 BPM) between sets.
This allows you to keep the intensity up and build the kind of speed, speed-endurance, or conditioning level you want to achieve. The BPM ranges should change as you go through the running program and your recovery times improve. Maximum heart rates for conditioning should not go over the 90-95% range. 220 - your age x 90%.
Without A Heart Rate Monitor
If you do not have a heart rate monitor, you will need to time your rest intervals to be consistent.
Longer Runs:
A good rule is to rest 2 to 3x's your run time for the longer runs, 200, 300, 400 yards or run in 3 to 4 groups.
- Example: If you run the 300 in 50-seconds, rest 1:40 to 2:30.
Medium Runs:
For the medium runs, 80, 100, 120, 150 yards, rest 3 to 4x's your run time or run in 4 to 5 groups.
- Example: If you run the 100 in 15-seconds, rest :45 to 1:00 before running the next 100.
Shorter Runs:
For the shorter runs, 30, 40, 50, 60, 70 yards, rest 6 to 7x's your run time or run in 5 to 7 groups.
- Example: If you run the 50 in :07, rest :42 to :49 before running the next 50.
Remember, when training for speed you need more recovery time. This will allow you to keep your intensity level up during the runs. If you need more recovery time because you cannot make the times on the shorter runs, take it. The recovery times will improve as your conditioning level improves. When training for endurance, keep the heart rate higher and recovery time shorter.
Running Speeds:
Running speeds are based on the following formula for all distances 30 to 100 yards:
- WR-RB-DB: 1.3 seconds per ten yards, 100 yards = 1.3 x 10 = :13
- FB-QB-LB-TE: 1.4 seconds per ten yards, 150 yards = 1.4 x 15 = :21
- DL: 1.5 seconds per ten yards, 75 yards = 1.5 x 7.5 = :11
- OL: 1.6 seconds per ten yards, 60 yards = 1.6 x 6 = :09.5
Running speeds are based on the following formula for all distances 150 to 200 yards:
- WR-RB-DB: 1.4 seconds per ten yards, 150 yards = 1.4 x 15 = :21
- FB-QB-LB-TE: 1.5 seconds per ten yards, 150 yards = 1.5 x 15 = :22.5
- DL: 1.6 seconds per ten yards, 75 yards = 1.6 x 7.5 = :12
- OL: 1.7 seconds per ten yards, 60 yards = 1.7 x 6 = :10
Running speeds are based on the following formula for all distances 300 to 400 yards:
- WR-RB-DB: 1.5 seconds per ten yards, 300 yards = 1.5 x 30 = :45
- FB-QB-LB-TE: 1.6 seconds per ten yards, 300 yards = 1.6 x 30 = :48
- DL: 1.7 seconds per ten yards, 400 yards = 1.7 x 40 = 1:08
- OL: 1.8 seconds per ten yards, 300 yards = 1.8 x 30 = :54