3rd split 300 session went well. today i did it in on our indoor 200 meter track which has the tighest turns youll ever see. i did it in spikes.
heres how it went…
25.6/12.5=38.1 24.6/12.8=37.4 24.3/13.3=37.6
same as always with rest. 90 sec between reps and 7 mins between sets.
since you take a second off for accleration is it safe to say i coulda ran 37.1 36.4 36.6?
anwyay i felt very relaxed during the 200;s.
Quick question, why you over here, so many h…
Wrong question. lol
But anyway, how come you guys do the same session every time for the split runs. I mean everyone has certain workouts that they do more than once, but when it’s a specific workout such as split runs I would think that you would have some variety. Where’s the progression. As far as volume goes it would always be the same if you were to do the 200/100 split runs. You can always up the intensity, but after a while, it won’t be a split run. Cuz you’ll end up running the 1st part in 95%, which would be special end, and you’lll have a hard time doing 3 sets at that intensity. Not to mention the fact that it might get boring after a while. But everyones different. Some people might like doing it every time. But I like a different woman every night 
For example…
1st week of split runs went…(lisa)
200/100 x 3
2nd week went…(jackie)
320/3x60(320 was ran in 41sec)
180/3x60(180 was ran in 20sec)
today was…(jackie’s sister)
350/3x60(350 was ran in 46sec)
250/3x50(250 was ran in 30sec)
150/3x40(150 was ran in 18sec)
Not sayin that anyone has to follow, but i’m just giving examples of different split run sessions that can be done.
Thoughts…
I dont see a point in changing it up because i only do split runs 1 time a week for 4 weeks. So doing it the way i do i can see my improvement before i move on to special enduracne 2.
Heres another update… today we did a fi ran 3.00 3.01 lying 30 test and and 3.01.
we then did 1 split 400… it went rather well… let me know what you guys think…
i did this in spikes on our very tight indoor track…
i ran a 300 in 37.1 rested 90 seconds and ran 12.5 for a final time of 49.6
felt real smooth but when i was done i was deaddddddddd…
Good stuff sounds brutal!!! I haven’t done these in a while but will hit longer speed tonight 
Those split 400’s are hard. I did one indoors last week. I had to run a 400 time trial so I was doing speed for a week and half before and this was my last workout before the TT. I ran the 300 in 35.2 30 secs rest 12.6 in the 100. Felt teh same as you, smooth but completely dead after that workout. a few days later ran the 400 TT and ran 49.7 indoors which is close to my outdoor pr of 49.4 so hopefully i’ll break that pr this year.
Sounds like you’re on your way to faster results. Tell us how many days apart were the split-run workout and the 400m time trial? If they were close, you’d get a faster time trial if the split runs were on your expected 400m race pace (37 to 37.5 300m??)
When doing split runs, how do you periodize them as far as volume, length of splits (like 300s or 400s), etc? I’m curious.
My TT was suppose to be on a monday so I did the split run on friday but then it got moved to wednesday, so on monday i did 4 100’s at 11.5 with 60 sec rest.
I didn’t have an expected 400 race pace because I took last year off so I did’nt know where I was at. In the 400 I came through at 23.7 and finished in 26.0. I just stayed relaxed and didn’t push it in the first 200.
Sounds like you went out in 36 low for the 300 (approx) There was a fair bit of time between the split-runs and the time trial so it was OK to do it fast- but the split 100s were pretty tough.
To bring this split 300m topic back, should 200m runners ideally be able to run a 300m in the combined time of the 200m plus 100m minus 1 second to allow for the second accel phase?
I can run 24.5 second for the 200m and 12.5 for the 100m but only for 1 rep, then the performance drops. However, would this equate to a 36s 300m or would I need 3 quality runs at this pace to say I could run 300m in 36s?
I’m going to assume that 200/100 split runs are for 400m sprinters since i’ve just tried a 300m and it was 2 seconds slowers than my combined times for the split runs, not a second faster.