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
sounds good, but i think that looks more like what Charlie calls “controlled speed” in the intensive tempo thread you started. but its really just a name, in the end it doesnt matter what you call it. thats more of something i wouldnt mind doing, my coach was just giving us ridiculous amounts of volume and not enough rest to the point where it was just impossible to hit the pace even with 100% effort
Weights
DB Military Press 3x6
Chin Up 2x10
Weight Circuit 2x10
abs- 300 reps
It was raining today so i had to drop the MB accels.This is the second week in a row that i have missed doing them, so tomorrow i am going to incorporate a few MB accels into my warm up.