does S-L from vancouver series fits with vertical integration graph?

[T-Slow]

@NumberTwo

Modify the work to allow for more recovery between longer sprints (i.e. 200’s and 300’s). A typical progression could be:

1 - 350 + 350 - r = 15 min
2 - 350 + 300 - r = 18 min
3 - 300 + 300 - r = 20 min
4 - 300 + 250 - r = 23 min
5 - 250 + 250 - r = 25 min
6 - 250 + 200 - r = 25 min
7 - 200 + 200 - r = 30 min
8 - 200 + 200 - r = 30 min

On the first speed day (assuming the above is Speed Day 2), your work could be 60 - 150 work (spread over the same period going from short to longer). As in Charlie’s example, you could keep it over 60m sprints for the first 3-4 weeks, then extend it out from there.

Thank you for this! When I did a phone consult with Charlie about 18 months ago, he stressed that I should do a lot of general fitness work. I didn’t get it at the time. I really am starting to understand now.

Given an 8-10 week GPP, and a 6-8 week SPP, and 8 week competition phase, I will write up 3 sample weeks (perhaps weeks 8, 12, and 16) and see what you think of the plan.

I’m not sure how to fit in the EFE’s in a two speed day format, but I’ll try!

Thanks again,

T