I would still keep them over 60m. If you are doing your runs relaxed, it will still probably take at least 20m or so to hit top speed if you are <13sec 100m person and the second portion will give you a chance to hold the speed for a bit. Plus, if you’re that slow… you’re still going to need to be ready to run the 100m anyway so you better get working on the SE.
If you really want to use the 100mH lines and want to shorten the distance (no reason why you can’t just walk out the approximate distance since you shouldn’t be timing these anyway):
21.5m F / 17.0m E / 17.0m F = 55.5m
If you aren’t getting therapy, don’t have a coach to guide you, and are going on the track, I would question whether 3x a week (esp if you are attempting even 2/3 of the volumes laid out on those graphs) is right for you. 2x a week may be better. In my experience, while at a lower level you will not tax your CNS as much, your body (tendons, ligaments, bones, and other connective tissues) will be plenty stressed and this is a much greater limiter IMO for the lower level athlete than the CNS. While the CNS is what limits peak performance, the health of those tissues is going to affect training a lot more and is a lot more prone to injury and problems, in my experience.
I would consider M-Speed T/W-Tempo or some sort of general fitness work Th-SE/Split Runs (with some accel before) F/S-tempo/general fitness Sun-Rest. You may even take Sat and Sun to rest.
your argument for #1 makes sense so i think i will stick with 60m for speed change drills which there are marks on the track i can use to get a very close estimate
i understand your argument for 2x a week and it makes a lot of sense but i am a little stubborn about doing it 3x a week for a few reasons:
i did 3x a week last year and i managed to stay injury free as well as progress pretty well. i dropped an estimated .4-.6 in the 55m after 3 months of S-L and then switched to tempo program at my high school where my results halted
im doing 3x per week during GPP and im handling it well
i like doing speed work way more than tempo
and this is as much about as having fun during track as it is improving for me, i know im not going to be elite so i want to have fun while doing it. So i would much rather have 3 lower volume HI days than 2 medium volume HI days
also i do have access to some limited recovery such as foam rollers and i could do contrast showers too
A tempo program doesn’t have much relevance to what 2x versus 3x a week means. If you handled it well, then continue, but you are proposing something that is much different from what it appears you did before, which is why I would be cautious.
Then continue. I would just be quite cautious.
That is irrelevant. Tempo and speed have their own roles entirely. You should not be dismissing tempo work in favor of speed for any reason. Even if you don’t want to do running tempo, it can and should be done in other forms. Except for in the comp period, I see no reason to significantly drop this work and have personally seen results decline when this is done.
I am not really going to judge or comment on doing 3x a week because it is more fun than 2x a week… that doesn’t really factor into any logical organization I would use or is a very minor point.
Foam rolling and contrast showers should be a given. Trust me, they are nothing compared to consistent therapy. Continue to do them. I would just be cautious with the plan you have laid out. I would also not ditch the tempo work. I am much faster than you and have seen significant improvement still from its inclusion after putting it on the backburner (not enough importance) in the past. Even if you are just doing a thorough warm-up and 6-8x100 on grass with walkback rest, it should help you significantly once you adapt.
after i made my last post i thought about it, what you said and what i have read and i am now leaning more towards 2x a week than 3x
right now i am doing lower weights 3x a week along with my 3x per week speed work, if i move into spp doing 2x hi days should i also drop weights to 2x?
in your last post before this one you gave a weekly set up of what days to do tempo vs speed and i agree with it. how would you set it up with weights,MB and plyos included?
would you recommend all high stuff on speed days or maybe doing weights and tempo the day after speed so its like this:
M: speed
Tu: weights +tempo
W: tempo
TH: SE
F: tempo + weights
sat + sun: off
thanks for you help and input, its greatly appreciated
EDIT:I forgot to address something
this is relatively unimportant since im almost positive that im switching to 2x per week but there was a misunderstanding. Last year in the fall when i could do what i wanted so i did do a S-L with 3 HI days, it was later in the year that i switched to tempo based and i did not do well with the tempo program but i did improve with the S-L in the fall. But i looked back at my training logs and the weekly volume was much lower than i am attempting to do this year and i t was on grass
I think you could still try the 3x a week, I have just seen a lot of people not handle it well and I think it can be tough to handle. You could always switch to a 2x a week if 3x proves too intense.
I would not necessarily recommend this to you, but here is what I did:
Monday–Speed + lower weights
Tuesday–Warm-up + Tempo (moved to doing general strength/medball work once weather turned poor) + Upper weights
Wednesday–Very easy/off (Warm-up/GS or Pool)
Thursday–Acceleration work + Split Runs/SE + lower weights
Friday–Warm-up + Tempo + Upper Weights
Saturday–Very easy or off
Sunday–Off
I was only able to run one 60m race and I ran a huge PB under bad circumstances (long travel, no sleep, stumble, etc.). I dropped over 3 tenths off my 60m even though this was just my opener (and only race)–I went 6.9fat…
The plan you proposed could work well and I have heard of people doing it with great success, one of whom is a coach on this forum.
I would just take more rest than you think you need. Without somebody watching your workouts, less experience, and not a lot of therapy, it is always a better idea to do a bit less than you think you COULD do.
yes this is definitely an area i could improve on. i have decided that i will go with 2x per week in SPP for several reasons. im going to plan out a rough draft of my spp probably sometime in the next week and post it so any feedback is appreciated.
i still have 4wks left in gpp my highest weekly volume is 1120m/week but its on grass. do you think i should continue with my gpp as planned and then just switch over to spp 2x on the track?
thanks for the help, you have almost single handedly switched. me from being 100% sure of doing 3x per week to being 99% sure of 2x per week.
if you followed a program similar to cf"s what types of volume did you do on speed vs SE days?
Ok, so here is the first draft of my SPP, i posted it so people could give me feedback on my planning. All comments are welcome and appreciated, thanks.
ok, i originally left it with 2 HI days the entire SPP but switched it at the last minute before i posted it, im gonna switch it back though. thanks for the input
I was looking through your journal and used it somewhat as a guide and learning tool since we followed coincidentally similar volumes during GPP but you stopped posting halfway through week 10 into your SPP (on page 5). if possible do you think you could send me the workouts you planned for the rest of your SPP? thanks, if not thats fine too.
Could have been because my spp was only 10 weeks, the last 3-4 weeks are nothing but 3-4x60 so if you don’t have time for a full 12 week spp it’s not a big deal.
oh, sorry, you said you followed modified cf gpp and spp graphs so i assumed you had 12 weeks, i noticed you reduced volume but i didnt realized that you shorten the phases as well
cool, i have been following your training journal and to me it seemed like a successful year, with the exception of racing weather conditions. good luck with the intensive tempo, im not a fan of it but thats probably cause i was forced to do it and it was a bit over the top (the program was structured around them instead of having it once a week like you). here are my two least favorite workouts, they are brutal.
6x200 R: 200m walk
4x(100+100+100) += 15 seconds rest and turnaround and rest between sets was 300m walk