Hi AJ,
So here is what I have planned tentatively for indoors. The problem I have, and I think you are probably thinking about the same issue;
Indoor races tend to be shorter, therefore if you don’t get to the speed early enough they won’t be happy with their results. Our first indoor race will be a 300m event in mid-January, which is in the third week of the transition phase. They should hopefully be able to run OK
What I’ve been thinking about doing is:
GPP 1 (now complete)
GPP 2- Possibly add small volumes of accel work at least once per week. Possibly insert some pure alactic work (two or three workouts) during the second 2 1/2 week speed-oriented block.
Slightly modified Transition:
Follow the 4 Week KitKat Transition with 3 days high intensity, but following a Charlie style High-Low setup with tempo and general fitness work on low days- the below setup was recommended to me by ESTI last year when I went through the KitKat program myself, and we also used something very similar with my athlete outdoors last season.
Monday:
Ins-Outs 2x (2x 40 m build, 20 m fly, 20 m maintain) 8-10 min rest/rep, 10-15/set
then
3x ( standing 30, block 30, flying 30)
3x ( st 40, block 40, fly 40)
3x (st 60, block 60, fly 60)
Wednesday:
Ins Outs from Day 1
then
300-250-180-150-120, 10-12 min rest bt/all runs, run these relaxed and fast, but dont press it
Friday
2 x (200+200)
Set 1, rep 1: 200 in 2 seconds faster than your 5x200 runs
set 1, rep 2, full out
Rest 20+ min
Set 2, rep 1, tempo 200
set 2, rep 2, full out
Competition Phase:
This would be a Charlie Francis type setup for an 8 week Competition Phase. I’m just presenting a quick picture of what it might look like. Credit for the below setup again goes to ESTI:
Week 1
Day 1
4x30 resist
4x30 block
2x (300+100)
Day 2
2x 30 standing
4x 30 blocks
2x (3x60m)
Day 3
2x30 standing
2x30 blocks
40, 50, 60
250, 200 (20 minute rest)
Week 2
Day 1
3x30 resist, 1 un resist
4x30 block
(300+80)x2
Day 2
3x30 standing
4x40 blocks
4x60 (8 minutes rest)
Day 3
4x30 standing
4x30 blocks
250, 200 (25 minutes rest)
Week 3
Day 1
4x30 2 resisted, 2 unresisted
3x30 block
300 rest 30 min 200
Day 2
4x30 standing
4x40 blocks
4x60 (10 minutes rest)
Day 3
4x30 standing
2x30 blocks
2x40 blocks
2x200 (30 minutes rest)
Week 4
Day 1
4x30 standing 1 resisted, 3 unresisted
40, 50
200+200 (rest 2 minutes)
Day 2
2x30 standing
4x30 blocks
4x60 (12 minutes rest)
Day 3
4x30 standing
3x40 blocks
1x50 blocks
200, 150 (rest 35 minutes)
Week 5
Day 1
4x30 blocks
300
Day 2
2x30 standing
4x30 blocks
3x60 (15 minutes rest)
Day 3
3x30 standing
2x30 blocks
2x40 blocks
2x150 (rest 35 minutes)
Week 6
Day 1
4x30 blocks
300
Day 2
2x30 standing
4x30 blocks
3x60 (15 minutes rest)
Day 3
4x30 standing
4x30 blocks
150, 120 (rest 35 minutes)
Week 7
Taper for Main Competition
Now quickly looking back over the above, there are a couple of things that I’d say stand out. Last season we often used a single 150 on the alactic day during KitKat’s Transition at the end of the workout (so on the Monday). My athlete has a limited work capacity, but the work he can do is very high quality. I felt that cutting the volume of short runs and substituting a 150 was easier to tolerate CNS-wise, and it also brought some nice improvements. That’s an issue i’ll have to tackle in the CF style phase above, as the indoor 150 is not an option, it’s just too tight.
I’m also interested in the phosphate depletion work that KitKat has mentioned he has in his program now. I believe he uses 4-5x80m at a good clip with walkback rest, followed by a full effort 200m. It’s clearly in Charlie’s 400m Short to Long program as well (80+80 then 200). I like the idea of doing this, as I’m not keen at all on running the 5x200 workout indoors. It cuts the number of turns down from 10 (indoors) in the 5x200 workout, to just two turns in the 4x80+200 workout as the 80’s can be done on the straight.