Summer Sprint Training | D1 Speed Endurance Workout

In this video, I run a 4x150m speed endurance workout as a part of my offseason sprint training. This workout is meant to focus on proper sprint mechanics while also getting a small lactic stimulus in the legs in order to improve speed endurance. Stay tuned for a new track and field video coming out next week!
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[@terraflow__bryanburdo4547]

Showing restraint shpws maturity as an athlete. Never apologize for keeping an eye on your overall health.

[@willbergmanntrack]

I agree, appreciate that man 🤝🏼

[@degigi2003]

Great, I just did 6x150m today. Interestingly, I also felt some tightness in my left hamstring, but didn't cut it short. Nothing bad happened, but watching your video, I should have. Staying healthy is super important. Good luck with your training 🙂

[@willbergmanntrack]

Agreed, glad you got to finish your workout though. Thanks man!

[@michaeldillard1408]

Before you ever do any sprinting train, you should always do asymmetric training to test your overall body strength. Quad, hamstrings, abs, etc.

[@nizarhabib6203]

I used to be a good competitive breaststroke swimmer . Now I'm a running addict . 400 m is my favourite distance . I find your videos so inspiring . Good continuation .

[@willbergmanntrack]

Glad to have you here! Lets get faster in the 400m together 🤝🏼🤝🏼📈

[@damon123jones]

whats your traning day look like?

[@zalmangreenberg4548]

Complete new here I have to say great video not only quality wise but you speak clearly and you're an impressive athlete keep it up! Also good move cutting it short ending a workout say at 60% is always better than risking ending it injured

[@willbergmanntrack]

Yeah thank you for the feedback man I really appreciate it. Glad to have you here!

[@user-pf9ed2tu2c]

hey man I found your channel looking for sprint workouts. I just started to get serious in my athletics and your videos are a big motivator for me. I'm excited to see you at the Olympics :) GL

[@willbergmanntrack]

It's awesome to hear that man, glad you found the channel! Thank you bro more to come!

[@snottie9129]

1000th subscriber :)

[@willbergmanntrack]

Wow thats insane, thank you bro 🙏🏻

[@liamfarrell2215]

Thank you very much good video. Im trying to get faster at the 400 hurdles

[@willbergmanntrack]

I got you! More speed endurance workouts that will help lower your 400m/400h times coming soon 👀

[@niranjansahusahu9500]

Nice sir

[@willbergmanntrack]

🤝🏼

[@stephenjames7945]

Where at in CO, I’m in the springs trying to get back into track

[@willbergmanntrack]

I train at USAFA and Lewis Palmer High School mostly. You can train at any HS or MS that has an open track though

[@michaeldillard1408]

7 x 150 is a 400 meter workout. I bought some usatf training software years ago and it worked. I had a boys relay team that ran 3:12 in the early 2004 or 2005. I also did a lot of 30 meter Flys. There is also another workout I did step up step down.

[@willbergmanntrack]

All great things to incorporate into training for the 400m 👍🏼

[@michaeldillard1408]

I would never go back to the old way of running 400-800 meters for some of the 400 meter training. I do interval training, not tempo training.

[@LMACKK]

im telling the dude at the gym about this video. I think i saw him in the back...

[@willbergmanntrack]

😂😂

[@michaeldillard1408]

I ran my 150 from different positions on the track.

[@willbergmanntrack]

Yeah, typically they're run from halfway through the curve and a full straight. I ran the full curve and half-straight because I wanted to focus specifically on curve running that day 💯

[@Leonidas-eu9bb]

i hope this is a 400m workout. otherwise it doesn't make sense. A good 400m predictor is the times of 3x 150 with 2-3min rest together. So if you can run 3 150s in 18s with 2-3min recovery, you will run a 54s 400.

[@willbergmanntrack]

This is not an in season workout, nor is it supposed to be a 400m predictor. It’s simply an offseason speed endurance session meant to keep me in shape. The goal for every session I do varies, it’s not always max intensity with the goal of improving speed.

[@Leonidas-eu9bb]

But i always ask myself if specialendurance running @80% has any benefits. I probably makes one fiter but also slower. Maybe an all out 300m @85% of 100m pace has some strength benefits but it needs a lot of recovery.@@willbergmanntrack

[@willbergmanntrack]

I agree with this for sure. I wouldn’t do that type of workout closer to the season (now and beyond). It was more of a get in shape workout/tempo session.

[@devkanyal9558]

Bro is this will help for long distance runnning

[@willbergmanntrack]

No, this is geared more towards speed and will not really improve distance running

[@keithbacchus1840]

Hi is normal to run slower in training due to over training or something i ran 12.66 2 weeks ago now 12.90

[@willbergmanntrack]

There are a variety of factors that will contribute to your performance in practice, so I wouldn’t stress it too much. Your times will vary slightly weekly/monthly based on things like nutrition, sleep, energy levels, fatigue, soreness, etc. You’ll know if you’re overtrained or just training wrong if you’re running the same or slower times for multiple weeks consistently. I would give it some time and see how you feel on that next workout.

[@nathanieljocson9956]

what’s the rzn for using spikes so early in the off szn

[@willbergmanntrack]

Sometimes I want to feel the speed stimulus even in the offseason to have my nervous system remember that feeling, a few sessions won’t hurt. I won’t be in spikes or on the track multiple days consistently until November.

[@user-um7sd4vk9u]

Is 4 rep good enough or there is serten amount of rep that are optimal ? I do like 26 seconds should i go higher pace?

[@willbergmanntrack]

4x150 or 4x200 is a great workout as well. Your pace depends on where you’re at in your training and how fast you are so I can’t give you an exact time unfortunately.

[@user-um7sd4vk9u]

Couldn't go faster then 22 but I'm on my 30 think that good for now lol

[@austinbaciocco2791]

Can I ask what your rest time was in between each 150 ?

[@willbergmanntrack]

I walked the other 250m around the track back to the start, so it ends up being around 3 minutes of rest!

[@austinbaciocco2791]

@@willbergmanntrack thanks!

[@damon123jones]

put your shirt on, but your effen fast

[@willbergmanntrack]

Haha, it was 80°+ so not trying to be sweating through a shirt