Hey coach i dont have the proper tools to find out where i accel out to on the track, but i kinda thought about the whole process and this is what i came out with for my 12 week spp program:
****With my int limit only being 40max the whole spp will i still get the benefit vs last year i worked up to 60 max?
also my last 4 weeks of spp i want to intro 70’s week 9-10 and 80’s 11-12, im wondering how would i setup the volume so everything flow together, for example on the spp graph the volume is very low those final weeks but if i try and do 3-4x70-80 plus acc work (6x30) i really wont be tapering like the program is design.
Hope you can help,
P.S. I have ask other coaches on the forum but want to hear what you think.
Week 9 of Speed, would normally go to 40m- any reason why not?
Hard to answer the second part of your question without knowing the number/duration of the comp period and the timing of the important races etc (you can still control vol while increasing the distance by limiting the number and, if necessary, by going back over the whole SPP to adjust the earlier volumes to account for your final distances.
Remember that i am guessing that Im able to accel out to about 40m max based on my past pr (10.7’s), so i thought 40m int limit should be towards the end.
I only have 6 indoor meets and normally like to have the ability to run fast in each meet, so what I’m trying to say I will not be tapering for any one meet. Hope this make sense?
Do I have change the int limit, since I am not running 10.0?
You kinda lost me with your last comment “(you can still control vol while increasing the distance by limiting the number and, if necessary, by going back over the whole SPP to adjust the earlier volumes to account for your final distances”. This is what my volume look like:
Weeks 9 and 10 could handle a bit more vol of speed if you need it without other changes- prob to 300 for wk9 amd 240 for wk10.
I meant you can have longer runs with less reps if needed.
Yes just follow the int limit on the graphs. the int limit are more important when you are following the exact vol in the spp program 500-700m of speed if your doing 200-300 just run the damn sprints 30, 60 etc. Stop thinking!