Work bouts and rest intervals are unique in speed training. When we think of the underlying metabolic aspects that were described in the last lesson, it becomes clear why the work bouts need to be quite brief and the rest intervals respectively lengthy.
A sprint or explosive effort with a barbell, sled or medicine ball -- when done at maximum velocity -- works best over about 1-7 seconds. After that, we're slowing down, even if that is temporarily imperceptible. Consequently, keeping most (but not necessarily all) of our speed bouts quick, or brief in terms of duration...is necessary.
Replenishing those CP stores, addressing the lactate metabolism of which we're occasionally touching the bottom end, and rebalancing the central nervous system to go maximally again...takes some time. A convention in sprinting is to rest 1 full minute for every 10 meters run at or near max speed. 2-5 minute rest periods are common. In fact, elite athletes who are doing speed reps that cross over into anaerobic durations will often rest 10-20 minutes between outputs. This is absolutely essential to be able to produce that high, speedy effort.
Hammering briefly is usually easily adopted by most Lifetime Athletes. But many well-meaning trainees have trouble with taking the long rests. The are so used to grinding that they equate a good workout, mental fortitude, and moral integrity with diminshed rest periods. This makes you tough but it won't make you fast. You have to rest.
My suggestion is that speed and sprinting is all about the attitude. You'll see this at the Olympics and in other sports. Fast people are confident and aggressive. They ramp up to their highest level and give their ALL. Then they chill, just like a big cat apex predator, until it's time to kill (and win) again. We can learn much because it's this type of behavior and movement pattern that keeps us young. Society (the man) is trying to encourage you to get old, feeble, stiff, weak, and SLOW. Just say No!