Hello everyone!!!
I´ll be so glad if you could explain to me these concepts and introduce some samples of workouts of each one.
When it´s more adecuate to introduce them in the seasson ? (GPP,SPP1 or SPP2)
Lot of thanks!!! Be with GOD!!! :o :o :o
Acceleration: up to 30 m
Speed Endurance: 80-150 m
Special Endurance: 300-600 m
Tempo: ~2K in 100-200 m intervals at ~75%
Please, use the search button for more info on all of these!!
Even better, get CFTS from the shop!!!
Accelerations
2 x (4 x 30m) with 5 minutes btwn reps, 10 min btwn sets
2 x (3 x 20m) flying runs 20m run up 3 min btwn reps, 6 min btwn sets
Tempo
At 75% of best time or slower
2 x (4 x 200) 45 secs btwn reps, 90 secs btwn sets
or
100+100+100
100+200+100+100
100+100+200+200
100+100+100
rest 30 secs btwn reps, 90 secs btwn sets
Speed and Special Endurance
I don’t know much about because I only train for sports (short accels). I think special endurance is something like:
2 x 300 with 20 min recovery btwn reps or something?
Lot of thanks again,I´ve just used the search function but it is so difficult to find some specifical information about that concepts. 
I´ve been thinking in get the book and some of the dvds but for now I need to wait until I can afford it (that´s something that I hope to do soon :o )
By other side I´ve got some more questions like:
-it´s good to do weigths a few hours before you do special endurance ? (I´ve found that special endurance must be synergistyc with strenght work)
-What´s the intensity to performe special endurance?
-it´s ok performe special endurance on grass hills?
-during special endurance,should you focus on technique or better on near top speed?
when you say flying runs,are you meaning downhill runs?
It´s good that kind of work for GPP?
Thanks one more time!!!
Flying means with a run in. So run up of say 20m and then as fast as you can for 30m.
Don’t run downhill unless you want to get injured!
TC
I have to say that the lacks of my english skills is killng me :mad: !!!
There are some expressions and words that I can´t understand like this “flying”
Thanks one more time :o
You are welcome!
I understand your problem with searching.
Whenever you have some cash, I would first buy the CFTS book -that’s the starting point; as soon as you understand that/the theory, you can start applying things and the DVDs are extremely helpful!
Weights before, or after your running is a matter of discussion for some; if it’s a few hours before your running (e.g., 4h at least), it might be ok, only for Special Endurance though. Having said that you must have a very good reason to put priority to weights vs. running; running comes first 99% of cases!!
Intensity depends on your level and also race pace (e.g., for 400 m). I wouldn’t go slower than 90% though, when some good training capacity has been built.
You could use Special Endurance in long hills, yes; have a look at the “Lactate Threshold” thread and comments made by KitKat -he presents his whole programme- Pierre-Jean and Charlie, of course!
Technique: first do it right, then speed it up (CF)
Hope it helps!