400m S-L questions

[Charlie_Francis]

@fogelson

I never thought a graph could be so complicated.

Of that exact color, yes.

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.
Are you including the tempo?

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.

I know it looks a bit complicated at first but if you get used to all programs set up the same way, you can see at a glance if the volumes balance out when you are running both types of programs. You’re also right that you can set up the GPP in the same way and you can see how the speed volumes move steadily up to meet the SPP while the tempo vol will max out overall well within the GPP and be kept constant moving forward.