As the 2011 track season is coming to a close for me, I’ve already begun thinking about how I’ll need to set up the different GPP, SPP, and Comp periods for the 2012 season. I’ve been digging through the GPP Essentials and SPP videos, in addition to reading a lot of Charlie’s materials. While I feel like I’m starting to “get” the CF approach to training at more of the detailed level (e.g., how to structure a week; what types of workouts to utilize on a power day, speed day, tempo day, etc), I’m having a hard time tying it all together into a yearly plan. Any help would be much appreciated. I’ll provide what I think is the necessary info, but definitely let me know if you need more.
Age: 27 (turning 28 in September)
Years of Training: I took 7 years away from track after high school and returned at the age of 25. I just finished my third season after returning to the sport. I kept in shape and played football for a couple years in that break.
Location: Wisconsin (US)
Personal Bests: 7.16 (60); 11.08 (100); 22.02 (200); 49.87 (400) - All within the last year.
I am leaning towards focusing on the 200m during the 2012 season. I’ll probably still add the 400m here and there at meets, but I’d like to run more “fresh” 200s for once. My 22.02 PB this year came at the first outdoor meet. After that, I only ran 2 more 200s - both of which were after a 400m in that day. My times were 22.65 and 22.50 in those races. Ultimately, I think I’ll come back to a heavy 400 focus at some point (maybe 2013). But I first want to see what I can do in the 200.
I compete mainly during the collegiate season. Therefore, my first Comp Period can range from mid-January to the first weekend in March. My second main Comp Period would take place from mid/late April to late May. Here’s where my lack of knowledge comes in. I’m not sure of the appropriate length of a Comp Phase. Would 7 weeks of meets (with the occasional week off) during the indoor season be too long? Also, a 12-week SPP would have to start in late-October if targeting the desired indoor Comp Period. Adding on 7 weeks or so of GPP would bring me to the beginning of September. So my main question would be, “What do I do between my last summer meet of this year (6/26) and September?” I wouldn’t want to lose what I gained this year, only to work at regaining them throughout the fall. Would it be better to extend the SPP more than 12 weeks? Or perhaps I could divide the time up until the indoor season between an SPP1 and and SPP2, even though there are no competitions between them.
As you might be able to tell, I have a lot of questions. So, here is a quick breakdown of my main ones:
How long is a reasonable indoor Comp Period?
Should I extend my SPP leading up until the indoor season? If not, what alternative do you suggest?
What length of a GPP would you recommend for someone with my training background (let me know if you need more info)?
How do you bridge the gap between the end of a season and the GPP of the next season?
Thanks for any advice that you can give me.