I wanted to introduce a SE day so as to prepare for the longer runs. I took that from the S-L plan as speed days are being introduced in the gpp. So i thought that instead of a speed day i would introduce a SE day. I also wanted to add the 3rd day because during the gpp all stimulus would still not to really high allowing to have that 3rd day focused on SE which would come from one of the tempo days. I dont have a problem with blurring the lines a little as i want an easy flow from gpp to spp.
i would be doing some hard Tempo sessions.
ie,
10 x 300’s with 100m walk between
10 x 200’s with walk diag across track
get tempo fit, and you should find the 600s easier to handle. you can do the 600’s as split runs, ie, 350 - 250 with 30s rest if you dont feel confident doing 600’s.
i was considering the split runs, do you think 30 seconds is enough, i was thinking along the lines of 300 with a 20m int limit then a 100m jog 300m rest and repeat instead of the straight 600m
30sec is not enough to make you feel better!! Thats the point though. You could always do 60s the 1st wk and drop it down to 30s the next then a contineous run the following? 600’s aint easy, neither are split runs. 100m slow jog would be roughly 30sec to a min. Instead of doing the curve for recovery, jog the straight line from 400m start to 1500m start, ie, cut the track?? maybe?
At 1st glance split runs might be the way to go, although sometimes the HR can keep going up a couple of beats once you finnish and then lactic can start to pool. Then when you start the 2nd effort, you actually sometimes feel worse than what you did when you finnished the 1st effort. ie, it might actually be easier to run the 600m! Depends on how your body handles it.
I would think split runs would be more difficult cause they would be performed at a higher intensity, i guess you would just have to be careful to manage the recoveries to keep it a long - short program
yeah, if you hold your 20m acc in place and have a keen sence on pacing, the split runs “should” not be any faster. Mind you, small recovery between the splits will keep the pace down.
I will be interested to see the results in Dec/Jan from you John. It is obvious that the cf seminar turned on the switch and its showing in your journal.
H/Surferboy, when does your Outdoor season start? It would be interesting to note a L-S program from you too.
My outdoor season starts next week, but was following a short to long all season. I found that it helped a lot, as i have run many pbs in practice. I am planning for next year though. I found that this year 3 speed days did help but did take a lot out of me, and actually found that the biggest improvements came from special endurance runs. Also this year due to foot and weather issues was unalbe to do tempo running and performed it on an elliptical. Now with the feet issues resolved, i plan to do as much running tempo as possible at least in the gpp to get conditioning up. Ill also keep the distance of the hills and only perform it twice a week to develop accel and have 3 days a week of tempo to get conditioning up.
Good work, pbs in practice is what you want. Re the SE runs being where you see it that is the key, as CF says if SE is improving you are on the right path.
Please keep us up to date with how the season goes.
You can choose, so long as the progression is smooth. Remember the L-S graphs you may have seen are for SPP1. I’d do the flying runs in SPP2 or SPP3 where I’m also doing the 150s etc. At this point of year L-S and S-L both look pretty similar. The real difference occurs during SPP1.
Interesting for spp1 would you start the distances at 300m and 600m as per the van 04 dvd and then for spp2 start at much lower distances, for example where spp1 left at 320 and 150 or start a little higher say 400 and 200
That’s a good question. It really depends on four things:
1: How long the indoor comp period has been.
2: How long the SPP2 is.
3: What your strong points are.
4: How long you’ve been training.
(remember the right-to-left development model in Vanc 2004)
1indoor season because of lack of indoor rack within 200 miles will only be about a month long with 3 meets seperated by 2 weeks each
spp2 will most likely be 2 months long
strong points would be 200m endurance
4 training for about 8 years but following the ctfs principals for about 1 year now.
My focus will more on the 200m becuase i am much stronger in that. The reason ill be starting a long to short is that i made gains from a short to long but when i introduced special enudrance runs into the program i ran a .6 pb fat in the 200m.
So, based on what you’re telling me (and only you can make the final call) I might go up a BIT only to 350, 180 as a starting point and move down from there. Anyone want to offer a progression over 8/9 weeks?
Before the spec end runs 2 x 30 standing runs and 2 x 30m block starts are performed, also not including the strength endurance but will also be included.