so most of the time if your guys were racing outdoors, they did sub max 60’s and not sub max 150’s or 200’s?
Take a look at the Vanc 2004 graphs and you’ll see on it where the emphasis is placed in each phase.
hi,
i understand were the emphasis is, but did that mean thats the furthest you ran out to in that period? or would you still run out to 200m but that session would not be the main focus of that weeks training?
How often are you running in that week? Are you travelling too? The racing is always the main emphasis of that week and if you arn’t racing then you should be looking at what you think you can do to maintain what you have. If you want to keep intensity down then run further. If you want to increase it then run a littel shorter. If you are already doing a number of rounds then do less block starts, if you arn’t then perhaps do more. With 2 races in a week you might do something like this:
Saturday: Race (Italy)
Sunday: Travel + Upper body weights (perhaps in hotel?)
Monday: Tempo + massage if tone isn’t right
Tuesday: Off or warm up warm down (check tone)
Wednesday: Race (Spain)
Thursday: Travel Home
Friday: Off
Saturday: Tempo
Sunday: Off + Massage/recovery option
Monday:Speed End (4x30m stand, 2x30m Blocks, 200 95% relaxed) + Upper body weights + couple of cleans.
Tuesday: Tempo
Wed: Assesses fatigue and prepare for next race accordingly… (If no fatigue and no race till next week perhaps you want to do a shorter session perhaps 2x150?)
At least that is what I have been doing. It work fine but for someone who isn’t a seasoned athlete then perhaps they need a littel more rest. Travelling really takes it out of you (worrying about missing your flight, waiting for hours, sitting down a lot etc etc)
TC, that is great info on a mok sample fortnight. Clears up a lot for me it does.
Cheers Mate.