thanks again.
set up likely now to be.
2 days on, 1 rest, 3 on, 1 rest.
Monday - Splits runs or 200m reps, weights
Tues - Ext Tempo 100-300m distances walk 100m recovery, massage
Wed - rest
Thurs - Acc Dev, weights
Fri - Tempo 2 x 5 x 100m or 3 x 4 x 100m
Sat - Speed End, weights
Sun - rest
You will have after a day of Speed endurance a rest day,and after another high intensity training day?
For example,speed endurance leaves the tonus quite high,i think is better you have a low intenisty day instead of resting.Or you can add some regeneration.
Most Sundays will involve some kind of pool session or swim
Ok
so do you prefer the set up of
Option A or Option B
A
Monday - Splits runs or 200m reps, weights
Tues - Ext Tempo 100-300m distances walk
100m recovery, massage
Wed - rest
Thurs - Acc Dev, weights
Fri - Tempo 2 x 5 x 100m or 3 x 4 x 100m
Sat - Speed End, weights
Sun - rest
or B
Mon - Acc Dev & Weights
Tue - Tempo
Wed - rest
Thur - Speed End & Weights
Fri - Tempo
Sat - Speed or Speed End???
For me the important is that after an high intensity day you have a low intensity day and/or regeneration.
Hi Ful
using the session workoad above feel free to offer what set up you feel best suits the program.
remember we want to run on a 2 on, 1 off, 3 on, 1 off weekly plan
then if you really would have 2 days of complete rest,i’ll do on the third day (of the 3 consecutive days of training) high intensity but not so much volume,and after,or in the evening,some low intensity work.
Yes that is a complex,but i really believe in low intensity,and what is carried with(lower tone,lower sympatetic activity and so on), before the rest day.