Should a 100/200 sprinter wait until they’ve moved on past working on acceleration to 30m before starting split runs as a progression into special endurance? I would think that even if your not going at quite the same speed as you eventually will be for special endurance, working on split runs early could still help the preparation for special endurance, besides developing things like work capacity, technique, mental toughness, and stimulus variation like special endurance. Special endurance is not specific speedwise to the end of the 100/200 anyway and I guess it is a general as well as specific training component. So I would think this points to split runs being used before 30m endurance is completely in place. Does this make sense?
I’d say right after GPP into your SPP. Then in Pre-Comp. you can start adding in special endurance.
Thanks. I’m not sure if that’s exactly how I’ll do it, but I’ll consider it.
i agree with 400 stud.
During special prep would be a good time to start split runs and get away from soem of the intensive tempo if you were planning on doing so.
QUICK!! I missed you for that couple of days. Thanks for the reply.
no problem.
yeah i just moved back into school and we were having a hard time with our computer connection.
i missed you guys too. glad ot be back. i have alot of reading ot do!
Yea you do so get started. 
Quik,
What distance, mix of reps/sets would you recommend for a 22-23 second 200 meter runner entering SPP?
Thanks,
Chris
Chris,
its real hard to say because for one i have never done many split runs before learning a great deal about it over the past few motnhs on here and also its hard to say without knowing your strengths and weaknesses.
The only type of slpit runs i have ever done has been broken 300’s and broken 500’s. Broken 300’s are as follows. You run as 200 at about 80-85% walk or jog 100 and run a 100 as fast as you can which is usually pretty slow(lol). Then take about 5 mins mins rest and do it again. We used to do about 5. Now brown 500’s are the same idea only instead of doing a 200 you are doing a 300 follwed by a 200 instead of 100. For those we would do 3-4.
I have yet to play around with the split runs we have mentioned on this site. However 400stud and kitkat had posted many good examples i nthe past. Anyone have a link to that thread or would liek to repost the examples that were used?
Give me some time and I’ll get it. I don’t have time right now, but I know where it is at.
Actually, you can get it. Try the HSI…10x600 thread. Kitkat talked to me personally about it there.
Chris,
Since I’m in a sort of special circumstance then everyone else because I don’t have a real meet until April (should have specified in thread) I am doing things a little differently, but this is basically what I expect the split runs progression to go like until I am working past 30m accels in distance in training and have developed the early accel speed to do full-blown special endurance. I’m building up for 300m special end.
X reps * 100-100-100 with 50 seconds rest after each rep. I did these in combined time that I would be okay with for a 300 and I will make sure before progressing to the next stage each time that I can get that time. The amount of reps I do in a given session depends on whether I’m just doing split runs for the session or short speed before. If I’m doing more than one rep I’m going to keep the rest times at about 35 minutes, if I’m doing short speed first I’ll wait ten minutes, and that applies to all of these below.
X reps * 100-100-100 with 40 seconds rest after each rep.
X reps * 100-100-100 with 30 seconds rest after each rep.
X reps * 150-150 with 80 seconds rest
X reps * 150-150 with 60 seconds rest
X reps * 150-150 with 45 seconds rest
X reps * 150-150 with 30 seconds rest
X reps * 200-100 with 30 seconds rest
Then maybe try a fullblown 300.
Good question, this helped me sort things out. 
cool thanks guys!!
I’ll look for the threads
Here is another type of split runs that I and KitKat were talking about:
200/45sec/3x60
180/30sec/2x60
150/30sec/60
That’s the type of split runs I would prefer for the fact that it teaches the body to strike quickly when fatigued. However, Pete, the ones you listed are also effective.
These progress by increasing the distance of the depletion rep (1st rep) and/or by increasing number/distance of supplement sprints (like do more 60s or a 60 countdown to 20m).
I am using these as my SE type work during SPP to supplement the acc. dev./speed work during GPP and SPP so that I know I’m ready to start doing true SE during Pre-Comp. and Competition phase.