400m S-L questions

[Track007]

@Sam_S

Charlie and others,

I have been following a similar SPP (1 day speed, 1 day special end. e.g. 300/350/450, 1 day speed endurance and 1 day strength endurance (long hills)) only to miss a lot of proper training time due to a persistent adductor niggle and a toe injury which meant i wasnt in full training for about 2 months. I’ve been back on the track for 3 weeks now and whilst my speed is still as good as it has been, my speed endurance and special endurance has dropped off more than i would’ve like - especially my 300m times which are down from high 32s to 33.8-34.0s.

we are 10 weeks out from nationals so in order to regain lost fitness we are thinking of going with one day of speed endurance (80-150) on mondays, split runs e.g. 300+150, 200+200, 150+150+150 etc. on wednesday, and ‘one off’ special endurance runs on friday e.g. 3x300 w. 30mins rest. as i have qualified for nationals already, we are using any competition that is available to race myself into shape.

do you think this set up appropriately bridges the gap between my fragmented SPP2 and a comp phase set up?

I guess that you will need to be careful in terms of volume (If you are adding these one-off 300m runs to your training week) and how this will effect your ability to get ready and progressively improve toward the nationals. You may also want to do some shorter speed work i.e. 60m sprints, as (based on what you have stated) 10 weeks seems quite a long time to go without specifically addressing this element.