For L-S

CF Product Discussions GPP Essentials
41

I thought you were starting at 350 and 180 not 600 and 250?

42

I will be for spp2, i just wanted to show my plan for spp1, ill write out the plan for spp2 soon. How does that look?

43

Ill give it a try for a 8/9 week spp2 starting at 350/180m. I would love to have peoples thoughts.

Again all are started with 2 x 30 standing and 2 x 30 blocks

        Day 1              /       Day 2

Wk 1:
2 x easy fast easy
180m 20min 180m / 350m 15min 350m
Wk 2:
1 x fast easy fast/
1 x easy fast easy/
180m 20m 180m/ 350m 17min 350m
Wk 3:
2 x easy fast easy /
180m 25min 150m/ 350m 20min 300m
Wk 4:
2 x easy fast easy/
150m 30min 150m/ 300m 25min 300m
Wk 5:
150m 30min 150m/ 300m 28min 300m
Day 1 / Day 2/ Day 3
Wk 6:
120m 30min 120m/40m, 50m, 60m/250m
Wk 7:
120m 30min 100m/ 2 x40m, 2x 80m/ 220m
Wk 8:
120m/ 50m, 60m/ 200m

44
  1. nil
  2. 12 weeks
  3. nil :o but know max speed is major weakness.
  4. 3rd year

My focus is 400m and I am 1/2 way through SPP1 which is the first 9 weeks of amended Vanc 04 progression L-S. I got in Aus. Once finished that I am going to have 4 weeks of GPP again (last 4 weeks I did in GPP1 which is based on GPP DVD but with 2 high intensity days so it covers Week 5 speed to Week 7 speed workout C).

Instead of starting again exactly as per the graph I wondered about for the first 9 weeks amending the second SE day (Saturday) to
short runs
speed drills (s-f-s & / or f-s-f)
1 x SE run
Running A’s.

Then for weeks 10-12 as per graph again.

I hope this makes sense.

Comments?

45

thanks. :cool: