Ok. Thanks for the advice Adonail. I’ll look into “Zone”.
I noticed you questioned 100s and 200s. Do you think this is a good distance for sprint/conditioning, or should I lenghthen or shorten?
I sometimes do 5 -400 m or 7-300s.
It would depend on your caracter. For example If I give 100m for tempo to my hockey player, they want to go all out all the time.
For some 300m with good technique is a hard thing to do (for non-sprinter athletes).
200m is often a good middle ground.
For 400m, I would prescribe only if I know you have perfect technique, but even It’s too long.
200-200-200 (2min rest between reps / 5min rest between sets)
200-200
progress to
4-5 x 200m (2min rest between reps)
Basically, the run plan:
Sunday: Performance day
Warm up-strides
Stretch
60 m buildups (generally 4-5).
Monday: conditioning
Warm up -strides
10-200m at about 65-80%
Pushups and situps and then 3-5min rest in between
Tuesday-Friday: Repeat sequence.
Saturday: off
Oh. Ok. I’m good at going all out if it’s 200m or less. Once you hit 300m, I begin to “pace” myself.
No practice…???
When do you play games?
Are you in off-season?
What’s the rest for build-up?
10-200m for tempo WTF??? must be 100-200m
Also I want to see a picture of you in the team
My pic at URL below. Yes. We practice, but I’m in the off season now.
Spring season begins in February. This means 1 game a week.
We practice Thursdays and Saturdays when the season begins.
This continues through summer (I might play rugby sevens as well) with tournments happening 2x a month. This means about 4 games a month.
Then preparation for Nationals begins in August/September.
Nationals happens second weekend in October.
Four games in two days.
So really, the off - season is in the Winter and fall.
I meant (ten) 200 m and (twenty) 100 m.
Sorry. I try to total 2000m…so it could be (five) 400m.
My picture is at: http://www.usfooty.com/usfooty/content.aspx?section=women&id=5
I’m the only African-American in the pic.
Thanks!
merci!, tes informations sur facebook son en français, alors je prends la liberté de t’écrire en français. Ton volume pour le tempo me semble o.k. Souvient toi que la théorie ne gagnera jamais sur la réalité, si tu es fatigué, diminue le volume et/ou fréquence.
Bonne chance
Ok. I don’t understand french, but I know enough spanish to get that my FB info was in French. I don’t know how that is as I just cut and pasted the url.
I’ll put a pic in my profle here and see if that gives you an idea. I take it you need the pic to get a better idea of what type of physique that I have? Most tell me that I’m built like Serena Williams if that helps.
also got that the tempo is ok, but for my recovery, diminish the frequency/intensity?
FUCK LOL…
Your facebook was in french so I made a bad conclusion…
I only told you that recovery is important and always listen to the signals your body are sending to you. If you are tired, your body is right more than your gameplan, adapt your gameplan.
charlie always say: if in doubt, do less
good luck!
Weird.
Anyway…Thanks for the great advice! Happy Holidays.
N
reduce tempo intensity slightly 60-70% intensity (of your best distance performance)
the 60m build-up are ok, but were there really some 60m MAX in the tempo day before?
If still not able to recover properly, simply go for 2 high intensity speed days instead of 3.
Ok. So to make sure I got it right. This is how I plan to have my training look:
Sunday: Performance day
Warm up-strides
Stretch
60 m buildups (generally 4-5) at 60%?
Lift weights (light reps)
Monday: conditioning
Warm up -strides
Ten-200m at about 60-70%
Pushups and situps and then 3-5min rest in between
Tuesday: Performance (Same as Sunday) .
Wednesday: Conditioning (Same as Monday).
Thursday: Performance (Same as Sunday)
Friday: Conditioning (Same as Monday).
Saturday: off
Tues or Thurs: off (if needed)
I guess I need to know what I should be doing on Performance days…what rate for 60 m? No, we were doing 60m max on recovery (performance) days shown above.
Nikki
…
Thanks. You’re a Prince!
Does this mean you regard performance days as an active recovery and conditioning days as your main workouts? 
Damn, I can’t believe they have womens Aussie rules in the states.
Adonail, have you ever watched a game of AFL? The elite midfielders run close to 20km in a match.
I’m not trying to start an argument here, but the plan you are recommending looks like it is designed for a 100-200m sprinter. 2000m of extensive tempo done a few times a week won’t provide the fitness necessary for aussie rules.
Personally I think that including some distance work is extremely important for this sport. I also don’t see the need to be doing sprints 3x per week.
The point was not to make It more sport specific, but to reduce fatigue/overtraining ;), thank you for your comment
Chupacabras,
Thanks for the feedback. Yes it’s ALOT of running. I have taken everyone’s advice, but I agree with you. I’ve been incorporating more 400meter and 800 meter runs in addition to 200m and 150’s.
I think long distance running is useful about only about 1-2x a week in addition to what I’m doing, but no more than that. I believe that training your body to run at a certain tempo rather than paced-runs are the best approach. I’ve tried running long distances, and that helps for weight loss, but I know I’ll have a tendency to just jog the distances rather than run at a certain tempo.
I’m not a midfielder though. I’m a center half-back.
N