As 1 rep? Would that imply that the sum of the 200+100 should equate to 300m time.
25 + 12 = 37. Would SE runs not be faster than this…?
I think he means you need to factor the performance of the second 100 into the amount of effort you put in the first 200. Otherwise the second 100 isn’t faster (% wise) than the 200.
Cheers,
Chris
I do think you have to consider it as a 300 (albeit as faster than a straight 300)
ahh ok that is interesting!
ok i did my split 300 session today.
it was 50 degrees but i decided ot stay outside however i struggled a bit with the cold.
here is how it went…
200-25.2 /100-12.9 =38.1
200-25.8 /100-13.0 =38.8
200-26.6 /100-14.0 =40.6
i took 90 seconds between the 200 and 100 and 7 minutes after sets.
during the last one my calf tightened up so i eased up a bit.
i did all these in my trainers (Nike Shox TL)
note:my all time PR’s are 10.6 and 21.2 hand time. and i sat out all last year and trained for 3 months and ran 2 meets in the summer and ran 22.0.
Nice Times Quik!
They are fairly tough aren’t they! I expected my times to be consistently in the low 24 second range but it didn’t work out that way hehehe.
Also my times don’t add up to my projected 300 meter time. I should be able to run a 300 in high 35 to mid 36 range but that doesnt seem to be reflected in my split totals.
Cheers,
Chris
More Recovery, Less Volume on split runs? I am curious myself as have never used split runs before. But if, as Charlie states, “I do think you have to consider it as a 300 (albeit as faster than a straight 300)”, and you are following a CFTS type set-up, it would seem to me that the session should mirror a SE1 type session.
i.e.
Session: 2 x (200+100)
Recovery: Between Reps (60-90 secs.)/ Between Sets (full recovery)
Pace: Equates to speed > 300m speed, with controlled 200m (90%) to allow the 100m to be performed at speed.
If you are looking at split-intensive tempo runs - the protocols will, of course, be different. Again, I am not sure - thinking out loud!
Thoughts?
That is interesting. I am not sure how exactly to approach splits now. Hopefully Charlie can give some clarification for us. I love the workout but want to make sure I hit it properly.
Just a few thoughts. When judging rep times on a split (assuming both parts are from a standing start) you must consider that, if the whole thing was continuous, the second 100 would be from a running start, therefore, the 12.9 becomes 11.9 equivalent. This is a means of intensification beyond the continuous pace you could achieve.
That is an interesting point, I hadn’t thought of that at all.
Is their a particular window of rest time we need to look at for between sets?
say I rest 7 minutes but run slower than my previous run (even though my previous run was 85% of my 200m PB)
Would it be detrimental to increase the rest interval to say 10 minutes or more? Or would that have a negative impact on the workout and the systems you are trying to target?
thanks again,
Chris
Charlie states:
“Remember in calculating times, this is a split run and not just a 200, so the final 100 time must be considered and should be faster than the 200 pace.”
Using Quicks times as an example: 25.2 & 12.9 in a 200+100 split
200: 25.2 minus 1 second adjustment for acceleration = 24.2 /2
= 12.1 per 100m
100: 12.9 minus 1 second adjustment for acceleration
= 11.9 per 100m
The pace of the first run allowed the 100m (which equates to the last 100m of a 300m) to be intensified. However, the total time is quite slower than Quicks 300m best (guess-imated), thereby not providing the intensification beyond the continuous pace that the split run should provide.
Total Time (300m) = 37.1 (adjusted for 2 accels in split run).
But as i stated previously, if you are looking at split-intensive tempo runs - the protocols will, of course, be different.
Excuse the ramble! Thoughts?
I am not sure about that though. I can see the 1 second subtraction from the 100 time. But the 200 time should be left as is. You aren’t running a flying 300. You do have to have a standing start as if you were running a 300 from a standing start.
Does that make sense?
Cheers,
Chris
Thanks Chris, my bad! :o
add 25.2 to 11.9 (adjusted) and you have 37.1 pace.
and… my best 300 (not split) last summer in training had been 35.9 so for me to be at 37.1 with split runs after 3-4 weeks of training sounds about right. Am i correct?
and it was cold out;)
Sounds reasonable
Thanks Quick, Chris and, of course, Charlie. I think I have a good grasp of it now…
ok i did the split 300 session again today…
just to recap last week i ran…
200-25.2 /100-12.9 =38.1
200-25.8 /100-13.0 =38.8
200-26.6 /100-14.0 =40.6
Today i ran…
200-24.7 /100-13.1 =37.8
200-25.7 /100-13.1 =38.8
200-25.9 /100-13.5 =39.4
what do you guys think? resonable improvment.
also keep in mind i did these in my nike shox. i find it real hard to sprint a 100 and stay on the balls of my feet without spikes.
What are the rests between runs and why flats?
charlie…
i rested 90 seconds between the 200 and 100 and 7 minutes between sets.i thought this early i should only do my acceleration work in spikes? i should do my split runs in spikes too? i knwo if i did id be going alot faster.
i am in my first week of Special Prep. During general prep i did intensive tempo in place of the split runs. i did sessions such as 2x3x200 with the 200’s in 27-29 with 2 minutes rest and 5 between sets.
this is how the first 4 weeks of my special prep is setup…
4 weeks
Monday - Acc. Dev. Up to 30-40 meters
Tuesday-Ext. Tempo/Hurdle Mobilty/Med Balls
Wednesday-Split Runs
Thurs-Ext. Tempo (Pool if needed)
Friday-Hills
and then…
4 weeks
Monday-Acc. Dev. Plus Speed Dev. (up to 80 meters)
Tuesday-Extensive Tempo/Hurdle Mobility/Med Balls
Wednesday-Special Endurance 2 (Reps. 300-600)
Thursday-Extensive Tempo (Pool if needed)
Friday-Acc. Dev. Plus Speed Dev.
what do you think?