Many athletes are having success with Charlie’s programs esp indoors but they struggle to make the transition to outdoors. For those of us not quite good enough to be racing in Europe in August, the problem here is that we need to be at/near top form in May, and this approach doesn’t get us to the 120’s until early April, and you don’t get “there” in time, and by the time you do “get there” you may be out of races. The key to making a successful transition for us average athletes is getting to the longer runs ASAP. The sooner you can get there, the more likely you will be able to hold together the last 30 meters of your 100 before the end of the season.
For example, if you are following Charlie 8-week gpp workouts – you would complete ext tempo and speed in the first 4 weeks and ext tempo, int tempo, and speed in the second four weeks. Moving to the 12-week spp charts – ext tempo, int tempo, and speed would still take place in the first four week before moving towards, ext tempo, speed, and speed endurance for the final 8 weeks. Indoor season would be racing the 60/200 every weekend or 60 + 1-2x150 post-race runs or 1-2x150 submax runs throughout the week.
My training next year will be an extended prep period – first 5 months will be mainly speed and ext tempo. The next two months when the weights shift to power/maintenance I will introduce int tempo once a week as my fourth speed session done on Saturday after Friday speed session. Speed endurance will be performed the final 4 weeks in pre-comp.
Example see below:
Intensive Tempo (moderate recoveries 4-8 minutes): This is what Charlie called “controlled speed work”
1 4x200
2 5x200
3 6x200
4 250 250 200 200 200
5 250 200 200 200 150
6 250 200 200 150
7 250 200 180
8 250 150 150
Then, transition into pure SE work from here… (with longer recoveries – 10-15 minutes) - as your 3rd speed day:
9 - 200, 180, 150
10 – 200 180 150
11 180 150 120
12 180 150 120