400m S-L questions

[system]

I never thought a graph could be so complicated.

@tinsoldier

Charlie this is great stuff - the programme and the discussion around it. A few questions about the programmes (S-L & L-S) for anyone to answer…

1. On the L-S the green colour box indicates that this is HILLS ON GRASS - I take it that all boxes this colour are done as HILLS ON GRASS?

Of that exact color, yes.

2. The saturday Strength Endurance has two distinct boxes - how are these reps performed? Are they displaying two separate sets eg one set grass hill and the other on the flat? What recoveries would we look for here?

Recoveries would be as long (and as short) as you need to be able to perform the next rep.

Two distinct boxes generally mean two distinct reps.

3. Where do the volumes come from as I have tried adding up a number of different ways and dont seem to get the same vol figure? Maybe Im missing something obvious here!!
   Are you including the tempo?

4. Looking at the GPP differences for 400m athlete compared to 100/200m athletes in preparation for this as a SPP programme, what differences would you see there being?

I think Charlie said the GPP would be quite similar (ie if you have seen the GPP DVD and materials, the general outline would be the same), but with a greater focus on fitness obviously. To do this, one could have greater volumes of extensive tempo, medicine ball work, etc. That is the general idea since even 400m runners need a base of acceleration and speed work to build from in a S-L plan.