I have the Long to short template by CF and I have planned to use It for indoor with some modifications.
SPE2 start from 600 and progress to 350m. I hardly see myself (195pounds) doing 600m with any intensity at all. Curves are KILLING ME! (Flat track no incline curves)
Would It be possible to stay at the 300-350m range and only increasing rest between reps?
btw I will compete in 60-300m and I have not access to therapy, and this is influencing my choice regarding L to S.
My pb is 7.60 in the 60m injured (yes, my bad) two seasons with lots of injuries…No 300m pb yet…
Also with special endurance in each training, when would you place any plyo like hurdle jumps or bounding?
Tuesday: Accel + SPE1 (as in the L to S)
Wednesday: Med.ball(UB)+ UB
Friday: Accel + SPE2 (as in the L to S)
Saturday: same as sunday
ok, your S to L start with 3 High Intensity days which I know would be out of question for me so I would put the things as follow:
Monday: Tempo(mostly 2x6x100m)+abs Tuesday: Accel (4x30m) + SE (2X3X60m) 20+MAINTAIN
Wednesday: Med.Ball(UB) + UB WEIGHTS
Thursday: Tempo(mostly 2x6x100m)+abs
Friday: Accel (4x30m) + Top speed (2x3xE/F/E)
Bounding 4x10m + LB WEIGHTS
Saturday: same as sunday
Lets say I build my spp like that, how will I build my SE-SPE to the 300m limit?
This way seems a little bit better to me, at least for 300’s
2 x 120-150m (start from low rest and increasing to full recovery over time lets say from 4 to 12-15min) FROM INTENSIVE TEMPO TO SE
or simply building up the distance? from 60 to 150m?
2 x 300-320m (start from low rest and increasing to full recovery over time lets say from 7 to 40min) FROM INTENSIVE TEMPO TO SPE1
or simply building up the distance? from 60 to 300m?
What I did in the past was training like that:
2x(400-300-200-100) 4 Reps:15 Sets
or just add one 120-150m after an Accel/Top speed day
I am only looking to make a smooth transition from a conditionning period where I did not ran any distance longer than 120m(tempo) and speed 25m uphill OCTOBER to a 300m(comp.)FEBRUARY where I can maintain as much speed as possible.
100/200 sprinters never did 300s in the 12 weeks we had for practice. We did 60s, and did some split runs of 80 yards later in the season. Runs of 100 and 200 were saved for meets, which were treated as SE days.
A few questions; how old are you? How long have you been training? How tall? And finally what are you injuring and do you have any idea what is causing your injuries (or is it the same thing repeated)?
without seeing how you run it sounds like L to S would be fine for you especially with a 300m focus and a immediate concern for transitioning to SPP. You may want to look at Kitkat’s 4 transition weeks on the lactate threshold thread. It would be great to see you run so the experts on this site could rule out form and technique issues causing injury.
Long weekend. Did Kitkat answer it for you? If not one last question (I Hope) What kind of GPP did you do? I have used the L to S, S to L, the Hill GPP and the Kitkat GPP and have found the best mixtures for my athletes and self.
I was injured (foot injury) during most of the GPP period (october), but I have worked on what I could do, lots of medecine ball, and MaxS in the weight room. It went pretty well, since my recovery was all for that didn’t loose vert but conditionning is the weakest link now.
after that I did one week of tempo based 3 times a week 120m uphill progressive since I came back from injury. It went better than What I expected.
I did set something with the help of kitkat for spp. My plan is to start with the spp template but with intensive tempo instead of speeding It up and build everything to have no shock for my organism. Maybe It will take 3 weeks to build to the volume and intensity of SPP.
Monday: light plyo, accel, ub maxS
Tuesday: track and field (university course, technical)