Lactate Threshold Training

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101

hi Nik:) and to PJ are you getting any of this? because it is you who flushed me out to post on the topic :slight_smile:

My feeling is that “special endurance” is probably something like a max effort 300m sprint. That’s what I think this term refers to.

Anyway, in the program structure I have used it is possible to work on all elements concurrently.

A Sample Week:

Eg: Day 1 (Rest Day);
Day 2 (Speed, maybe 3x block, stand, fly, 20, 30, 40, 50, 60m);
Day 3 (Specific 400m endurance, such as 6x200m in sub-24sec with 2mins jog-around recovery);
Day 4 (Rest Day);
Day 5 (Special Speed Endurance, such as 300m, 250m, 180m all max with 15min> recoveries);
Day 6 (Endurance, maybe long hills with jog recoveries);
Day 7 (Maybe temp, such as 2x5x100 for form, rhythm & relaxation, or pool session);
then the cycle of rest-train continues, hence Day 8 would be a Rest day again.

Weight lifting would follow the track/speed sessions ( on the above model, that would come in the PM on Days 2, 5 & 7).

The concurrent concept allows the 400m sprinter to maintain a decent amount of speed year-round. So I would never ask an athlete to run say, 6x200m, in any pace closer than about 2sec of their running-start-1RM for 200m current at the time of the session.

EG: If a woman is only capable of running 24sec or just under (with a flying start), her target for that day would be high 26sec. If she blew into the mid-27sec I wouldn’t be too concerned, but might suggest for the time being that she walks the recoveries, or that she splits the 6x200m into two sets of 3x200m with 10mins between sets. Eventually, maybe after five or six weeks, the two sets would be merged to accomplish at least one set of say 5x200m in 26sec.

Taking the Heat Out:

I try to take the heat out of the back-up days. That’s to say, I don’t like to run - for example - a female over some 200m sprints in 23sec, followed the next day by some more 200m sprints in 24sec-low or high 23sec (or splitting the equivalent en route to a 300m).

For me there needs to be more separation of intensities, although at various stages of the year I will schedule training to simulate multiple-rounds nature of a tournament.

A good female athlete with 50sec 400m potential will find running 200m in 26.0sec-26.9sec very comfortable at any time of year. With a decent warm-up (& preferably massage, spa etc the previous night), she will be able to run at this pace without risk of injury the day after firing all guns the previous day.

The training effect obviously comes through the accumulation of fatigue. By the third 200m rep in the set of 5 or 6, life is starting to get ugly and by rep 5 she knows what it feels like to finish a 50sec 400m. (ditto for a male at 44sec effort)

Flying on Auto-Pilot:

There’s probably nothing scientific about this, but it’s just my coaching experience that leads me to believe the elite 400m sprinter needs to develop the proprioceptive awareness that what s/he is doing technically and rhythmically to run (f)26sec or (m)23sec on the sixth rep of 6x200m is exactly what s/he will need to reproduce in the Olympic arena.

When fatigued, pained, confused, bedazzled and/or scared in that championship :eek: moment, the athlete needs to be able to “centre” (find a calm :wink: place to shelter in the storm) on that familiar feeling experienced in training.
My athletes tell me it is like a pilot flying blind in a storm, flying on auto-pilot.

S/he knows that s/he doesn’t have to find anything special - just reproduce training form. That is Specificity in practice.

Use it or Lose it:

With regards the short-to-long or vice-versa: The concurrent model requires a fairly high revolution (call it Variety) of work types (to avoid dynamic stereotyping and to “use it so you don’t lose it”.

You could easily start with the “speed & power” micro cycle and then go into the “strength & endurance” micro-cycle. But after only about 17 days you’ll be back doing the other micro-cycle again. It’s the chicken and the egg I guess. Which came first? Does it really matter with regards to the 400m in this type of program model?

kk

102

Kit Kat makes a critical point. When Special Endurance is moving forward, you always know where you are and what to expect in a race. This is how confidence is established- to say nothing of the performance capacity in the first place! All you have to do is go out there in the meet and repeat what you’ve already done in practice- nothing more!

103

thanks for your quick reply!

what you are saying in very clear and interesting and to me personally, since a few years back, when i was doing more 400m races, i’d come to the following weekly cycle; please, see below:

day1: short/max speed (up to 60m) + heavy weights
day2: special endurance (250-350s; not many)
day3: rest day (tempo, stretching, active recovery, in general)
day4: (max speed/)speed endurance [80-120(-150)m] + weights
day5: longer special endurance with lower intensity (400-600m)
day6: passive rest
day7: tempo -usually in the morning, just to cut the weekend in half and have the max from recovery during these two days

don’t ask me how i came up to these; just through reading i found some logic behind this sequence and i was rather suprised when i saw your post; now, i can see some mistakes there and when i recall all details; but given your weekly example and the fact that i had some good progress -and in speed as well, suprisingly perhaps- i feel i wasn’t doing that badly;

perhaps it suited my self -i.e., better results via longer intervals; perhaps there were weeks it was a bit too much (e.g., the two special endurance sessions and/or the speed endurance before the long special one), but at least it felt hard only during heavy weeks anyway (when one of the two sessions -usually that of day 5- was much easier) and my speed didn’t seem to be affected by concurrent use of speed and special endurance (despite some seemingly intermediate speeds, if any after some analysis, i.e., actual % of pace, recoveries, etc); and despite my only two weight sessions, i wasn’t feeling i needed more for that distance;

of course, the focus for each of the elements was changing from cycle to cycle, but that was my general plan…

i could feel the difference in pacing from day to day, so i suppose, i was “taking the heat out” as you are saying -even without quite knowing it- and the speed improvement was helping me in the first few special endurance reps

the “train race pace-run race pace” thing, as Charlie confirms, it really felt this way, or at least after getting used to the right speed…

and about the short/long, long/short, concurrent etc, since everyone understands that focus should shift from cycle to cycle -or even sooner as you suggest- perhaps it doesn’t matter that much, or at least specifically for this event, as different approaches might apply to a different extent to individuals and athlete’s needs will show you the way…

any comments on the above by anyone would be very appreciated!

PS perhaps PJ’s having too much of a good time at the moment…

104

Yeah, PJ is French and he’s in France. How could he not have a good time. Merry Xmas to PJ and to all.
kk

105

that’s probably right! lucky guy, you see…

any comments on my previous post? if it’s not too much for this weekend, that is…

only the best to all of you for the New Year!

106

Hope everyone had a nice Christmas and Happy New Year to all on the CFTS site, and thanks KitKat for the excellent 400 remarks. :smiley:

107

I’m back after some days off and now i see great posts here, thanks KK that’s my Xmas present. That’s too much in one time for my poor-late-2004-head, so i will print it and read it and read it again.

I have nothing to object to what you globally said to the 400m philosophie and example, and obviously it works, and, i think, in some points at least, it’s close to what i’m trying to apply.
3 weeks ago i planned 8 x 200m walk 5min as rest, she ran it in 27sec and the last one in 25sec. I didn’t expect her to run that fast, i planned a sub30sec.
I plan such cessions 1 day a week, the following weeks after the 8 x 200 go like this:

  • 7 x 250m rest 5min (times 37sec, which is the desired 300m competition split)
  • hills/boundings in order to do a break
  • 6 x 300m rest 5-4-3-2-1min (times 52sec, the actual 400m level of the runner)
  • 4 x 400m rest 5min minimum (times 70-75sec, the 500m target time for this runner)
    As you see i’m very concern about the proprioceptive awareness, the best at this game are 400m hurdlers who are used to master their mechanics in accordance with their current shape and the race sections.
    As you see the volumes of these cessions are respectively 1600m, 1750m, hills, 1800m, 1600m. And an other wave like this will follow, but with longer distance for a similar volume. Then, wave after wave, i’ll concern about increasing the intensity.

I’m so cold of making too hard cessions because the runner is young and i’m concerned about the long-term development. 2005 for sure won’t be the ultimate year but the year where i can see how the body reacts to these kind of “half” cessions i plan which transform as skill increase in cessions with much higher volume and … vomitive sensations.

So far, among other things, this athlete experience the feeling of running at 37sec, 52sec, 70sec paces but soon, she’ll start what i call specific 400m cessions, kit kat you give an example with the 24sec + 26sec 200m, which is the 400m devided in sections and the athlete experience the proprioceptive of the competition pace and like a puzzle will put things together for the ultimate competition. The 37sec, 70sec will be used for tests at 300m and 500m distances, and of course the 52sec or better during competitions.

Nikolouski: yes i use mainly acceleration work and special endurance work for her, no classic speed work, however, acceleration is also a speed work… So far muc of the acceleration work (distances up to 40m, few reps to 60m) on the grass, because i’m not so concerned about the times right now, this i took from Kratochvilova, who also said she had few injuries during her career because she avoided track and spikes. In the general prep for 400m i would use track only if it’s needed.

KK said: Taking the Heat Out:

I try to take the heat out of the back-up days. That’s to say, I don’t like to run - for example - a female over some 200m sprints in 23sec, followed the next day by some more 200m sprints in 24sec-low or high 23sec (or splitting the equivalent en route to a 300m).

I don’t understand the purpose of this, this is a vocabulary problem from me i think (take the heat out).

That’s all for now i haven’t said all i wanted but thanks again KK and all and i wish you all a successful 2005.

108

Welcome back! I am sure you had a great, relaxing time…

thanks for clarifying (once more) the accel/speed work! basically, they are both speed work for a 400m runner, that’s true; i am a bit rigid at times…

and doing the work that’s absolutely necessary on track takes athletes long way; for some strange reason, here in the UK they don’t use grass so much to their advantage (if at all), or at least this has been my experience vs. what happens in my country; and often, because of this to a great extent, you can see athletes having slight problems and niggles, that may develop to more serious injuries… anyway…

and about “taking the heat out”, if i understand it correctly, KK means the attempt of releasing some of the pressure of two consecutive days’ work; hope i am right on this…

109

Hi Niko, ca va PJ :slight_smile:

Yes “taking the heat out” is just a loose term to mean getting away from the sheer speed.

PJ, some questions from me which your athlete may well also ask :

Can you explain how you intend to progress from 250 in 37sec to 300m in 37sec by using the repeat 250 session?

Can you explain the relevance of running repeat 300m in 52sec to the lady’s current 400m best of 52sec?

And can you explain the relevance of repeat 400m in 70sec (to 75sec) and how you will get to 1x500 in 70sec (to 75sec)? The 400m in 70 predicts 500m in around 88sec, not factoring in fatigue acrued over the extra 100m.

I know the times you mention are interesting (37 race split, 52sec current PB, 70sec target 500) but I’m not sure you will get your objectives from the extensive tempo sessions listed, albeit that they are no doubt difficult to run.

I am certain you will progress the work, but I am trying to be helpful in challenging you to consider where the program will be going and how long you will take to get to your target which, based on your 37sec opening 300m split ambition, must be 51sec or faster for 400m.

Race Modelling (again):

Personally I think that for women 400m runners the target remains 50-flat, so we are of the same view there.

I am fully aware it will take considerable time to get to this target, perhaps a 52sec performer may plan to be there not before 2008 (although I hope you can take her there much sooner).

I mention the 50sec as the standard, and therefore refer back to the basic models for achieving such a time: 1st 200 in 24sec, 2nd 200 in 26sec, 1st 100 in 12sec, last 100m in 13sec, last 300 in 38sec.

Of all the model targets, the come-home 300m in 38sec is the most difficult objective to achieve and will take the hardest, most consistent work over the longest duration to achieve.

Flush and Feed Mechanism:

I too use some extensive tempo, to develop the capillary network in the legs to help “flush” out the lactic acid buildup and “feed” nutrients to the working muscles by improving the blood supply to the working muscles.

I use 12x150 with some jog recoveries in 23sec or faster (on grass track) and also I use 9x300m in 50sec or faster with jog recoveries on a grass track.

But these two sessions appear just once each in the first six-week cycle and then they appear once each again in the repeat 6wk cycle.

Race Tempo Tolerance:

These sessions are additional to my core lactic tolerance race-tempo work typically of 6x200m in 26sec jog recoveries, and some long hills (50sec+) with jog-down recoveries.

The 6x200m and its derivative sets (eg: 2x2x200m) and derivatives of the 300 and 150 sessions (eg: 2x300+150 off 30sec recovery between reps/ full recovery between sets, or 2x200-300+200 where the opening rep is tempo and the backup rep is race-pace flying 26sec 200m-pace) are moved forward very quickly to become race-rhythm specific as per examples given.

I guess what I am exploring with you is whether you intend to go race-pace specific in your endurance track training, and if so, how will you get there and how long will you take to get there - to the heart of the issue? Maybe I am impatient. Or maybe I just prefer to skip the foreplay. :smiley:

kk :slight_smile:

110

Not sure if it’s still done, but McFarlane used to have a workout similar to speedmakers that was performed on a soccerfield, and linford used to do a little work on the grass in the early/mid 90’s. Perhaps this has something to do with their success relative to other British Athletes. Australian Athletes are only now starting to move back to grass work (Albeit often in spikes, but you have to start somewhere) and I think there will be some positive results from it.

Flush and Feed Mechanism:

I too use some extensive tempo, to develop the capillary network in the legs to help “flush” out the lactic acid buildup and “feed” nutrients to the working muscles by improving the blood supply to the working muscles.

This is a major adaptation I’ve noticed since I started training for the 400. However it seems to be a long term adaptation, any idea as to how long this takes to really take effect?
Short term I’ve noticed it doesn’t take to long to develop the aerobic efficiency to a point where lactate simply doesn’t build up unless under the most intense circumstances. Have you noticed this aswell?

111

Hi Dazed, et al

Speed is Specific to Itself:

Charlie once advised me “speed is specific to itself” and that is so true. Even an increase of as little as, say, 0.5sec over 200m (from say, 23.0sec pace to 22.5sec pace) will have a major impact on adaptation.

It may be that you can run 23sec comfortably, but may struggle to do much in the way of reps at 22.5, plus you may pull up surprisingly stiff or sore the next day after moving into a faster speed-band. [Nevermind moving from 21sec+ to 20-point)

Experience with some Olympic level 400m sprinters indicates adaptation is accomplished after as little as two weeks training of at least two sessions per week in the target speed band.

However the adaptation does not last long - maybe only another couple of weeks - if the training is performed for only two weeks.

Adaptation will stick for perhaps five months if the training is maintained at the same quality for one month (and then elements of the same set are later still touched on occasionally). This huge improvement in duration of adaptation after 4wk as compared with 2wks mystifies me, but I have experienced it to be true.

The dilemma is that each new speed band - which I believe can be as narrow as 0.5sec increase over 200m - requires a period of attention before the adaptation is stablized and locked in for a season.

The Grand Plan:

As you can see, an athlete could spend a very long time climbing the pyramid of such bands before they can get into the race-specific band of speed s/he really wants to become tolerant in.

So many coaches build the world’s biggest base, trying to gingerly move up gradually through the speed gears "in the four-year plan :rolleyes: " or whatever. Then they actually end up spending only the last six weeks of the program time-line doing training relevant to competition requirements. And cramming this race-pace into such a short period the athlete almost inevitably gets injured, flat or plateaus into a dynamic-stereotype rhythm.

Coaches call this kind of crap "training to train :mad: " but they lose the plot, lose the race and end up losing their athlete and rightly so.

I just prefer to "cut to the chase :eek: " - start working at race-specific pace as early as possible in the training year.

For an aspiring male 400m runner like yourself Dazed “race-specific” :wink: can mean running as slowly as a flying start 23.0sec-to-23.9sec for 200m which would be easy for a 20.6el 200m performer like you.

Although to get the kind of benefit you might be hoping for you would need to be running that 23sec 200m in a state of fatigue, hence the option of an aforementioned set like 6x200m in 23sec off 2min recoveries.

The last three reps will be very ugly but your adaptation will be specific to a 44-flat 400m which should be the target area for anyone of your capabilities and ambition to become more than a relay reserve. You are a better talent than that.

Moving to more targeted 400m training, perhaps along the lines suggested in this thread, may also help keep those injuries at bay.

kk :slight_smile:

112

This thread should be stickied to the top :slight_smile:

excellent information

113

Hi KK

Can you explain how you intend to progress from 250 in 37sec to 300m in 37sec by using the repeat 250 session? Can you explain the relevance of running repeat 300m in 52sec to the lady’s current 400m best of 52sec? And can you explain the relevance of repeat 400m in 70sec (to 75sec) and how you will get to 1x500 in 70sec (to 75sec)? The 400m in 70 predicts 500m in around 88sec, not factoring in fatigue acrued over the extra 100m. I know the times you mention are interesting (37 race split, 52sec current PB, 70sec target 500) but I’m not sure you will get your objectives from the extensive tempo sessions listed, albeit that they are no doubt difficult to run.I am certain you will progress the work, but I am trying to be helpful in challenging you to consider where the program will be going and how long you will take to get to your target which, based on your 37sec opening 300m split ambition, must be 51sec or faster for 400m.

I shouldn’t have focused on these specific times on my former post, because there are not the main concern. The main objective of these workouts is development of « power aerobie ». The minor objective is to learn to the athlete to run at a desired pace, after a race an athlete should be able to tell how much time he/she ran regardless the state of fatigue, and be able to reproduce times reps after reps. But, i chose 37sec numbers because coincidently it is a goal time and it is the ideal time for these 250m reps at this volume. So there won’t be a progression from 37sec for 250m to 37sec for 300m. After some years, this athlete who runs the 4 x 400m in 70-75sec with 5min reps will be able to run 8 x 400m in the same conditions indecember/January which is the level of a sub50sec performer.

After these foreplays, we will start in mid January the specific, race modelling workouts.
Remember my weekly scedule is Monday aerobie+PPG, Tuesday speed, Wednesday aerobie-tempo (or rest), Thursday Special Endurance, Friday aerobie-tempo, Saturday start/acceleration, Sunday rest. From mid-January, the speed day (which was for instance more acceleration workouts of 30m runs, or 60m on the grass) will transform on more lactic form, with longer runs up to key distances such as 100m, 150m, 200m, 250m at the 400m competition pace. After this transition, in February, cessions could look like 2 x (3 x 100m) in 12.5 rest 2min between reps, 6 between sets, later an other workout like 2 x (100m + 250m) in 12.5sec and 31sec, rest 2min between reps and 20min between sets. The total volume of 600-700m is just a little over the speed volume already in place. The distance will increase to reach the ones you mentioned. The special endurance on Fridays will be regularly the place of 500m tests form January (about 4 until June) or of 6 x 300m rests 5-4-3-2-1min with decrease total times test after test if everything is OK. Please tell me what you think.
I like the 2 x (200 + 200), and that’s a nearly the same thing 2001 World Champion used for example seven days before WCh final she did 23.8 <15min> 23.6 <2min> 24.8. Her splits during the 400m final were 23.9 (electric time rounded) for the first 200m (which is worth 23.6-23.8 hand times she did during the workout) and last 200m in 26.0. The 24.8 may correspond to the pace she had in the 200-300m section (12.4).
I’m a little cold to use these kind of workout would you use it for someone whose ambition is to break 52sec or which adaptations would you make ?

114

Do the above mean that within a season, or a multi-year schedule, you prefer to have roughly the “same” special workouts with the intensity, or rather the (split) times moving downwards towards the “ultimate” intended pace after appropriate adaptations are “locked within a season”, or any other specific period of time?

sorry for the length of the Q :eek:

thanks!

115

Hi Nik,

Could you re-phrase your question please? Use a sample set as an example of what you are referring to please. It’s easier for everyone (especially me) to understand please.
Sorry I am so obtuse
kk

116

Hi PJ,

Thanks for not taking offence at my impertinent questions. :slight_smile:

Your reply is multi-layered. I want time to consider.

With regards the final question from you, I am going to assume the workout you referred to is like the one used by the 2001 world champion.

I think it is no problem to use the same kind of set for any athlete with some training years behind them.

The problem can come if the coach’s demand (athlete’s own expectation) for intensity is not in line with the individual athlete’s capabilities at the time.

I think you can work out from your own coaching experience and from established models what would be reasonable rep-time expectations for the individual at hand.

It’s the Differential which Matters:

So while your aspiring sub-52 lady may not return to you a set of 23.6 & 24.8 off 2mins, she may return 24.1 & 25.9 which would still be OK. It is the differential that matters and the aim is the same as for the race: sub 2 seconds.

But in reality I think you should use the basic construct and then let your athlete fill in the blanks with whatever she can do. Then you let her time-trial or race (over 400m, 300m or 200m) and see what time she produces.

Over a period you build up a model for this individual athlete based on the trial/race outcomes compared with the times she achieves for this sample-set and you have for yourself a reliable predictor.

With regard to the 2001 world champion’s set. I doubt that in her supreme state of fitness at that time a 400m race tempo 200m in 23.8 with 15minutes recovery would have had much impact on the following 200+200 off 2mins. This (2+2 off 2) was the real test.

I would have to search my old training logs to find any useful data for females, but I definitely recall the male 400 Olympic finalist I was so fortunate to coach would always try to negative-split this set.

So he would run the first 200m from standing start in, say, 21.2sec, and then 2min rest, and then the second 200m from a flying start (maybe three steps) faster than the first. On 20/6/93 he ran the set in 21.2 & 20.7sec.

For Old Times sake:

In 1993, here are some pre-departure (for Europe) training sets:
16/6/93: 300 in 33.2, 200 in 21.2, 200 in 20.4
20/6/93: 200 in 21.2 (2mins) 200 in 20.7
21/6/93: 300 in 32.8 (two bends) 200 tempo in 20.7!
23/6/93: 200 time trial, flying 20.15; full recovery (maybe 45mins) then 200 (20.7) + 200 (21.0) off 2mins.
26/6/93: 400m race trial 45.2sec (splits 21.8 into headwind & 23.4 home)
28/6/93: race model 3x100 from blocks on bend; 3x300m tempo first 200 and max the third 100m (total times 32.9, 33.6, 33.3) off full recovery
1/7/93 : Race modelling opening 120m (4x120 from blocks on bend)
2/7/93: Tempo 3x200m 23.0, 22.1, 21.1
4/7/93: Time trial flying (three-stride start) 300m around both bends. 31.5 (PB) manual splits 10.16, 20.4, 31.43. Temperature was 15C.
4/7/93: Depart for Bislett, fell violently ill , lost six kilograms over the next two weeks. Withdrew from Stuttgart world championships. Merd! It’s a cruel game.

In the Olympic village some years earlier in a trial 13 days before competition he rolled 200 in 20.6 (manual) in still conditions and 18mins later 19.8 and looked effortless.

Three days later he rolled 300m in 31.6sec. That was also looking effortless. It was all built on rhythm and technique. That was 10 days before the first round heats. Great days. :slight_smile:

117

KitKat,

How would you recommend adapting the program you have listed to a Submasters Athlete?

Say an athlete running the 200m in a PB time of ~23.50FAT that would like to run 400s?

How would you structure the 6 x 200 work and short speed/accel component?

Would you target the 6 x 200s in say 27 second pace with jog recoveries and go through in 25 seconds and 27 for a 52 second time?

Cheers,
Chris

118

Yep Chris,
That should work. for you

Experience suggests a specifically-conditioned male can split the first 200m of a 400m in a time which is 1sec slower than his current-form 200m best, and not closer than 0.8sec.

But Chris you know that how you cope for speed and endurance in a 400 depends greatly also on your economy of movement and your efficiency in holding velocity when transitting into and out of the bends.

So it’s not just all about how tough you train.

119

Thanks KitKat that helps a lot.

Many people have told me I was better suited for 400s when I ran years ago. I would consistently run mid-high 22’s FAT and the 400 in high 49.XX to high 50.XX depending on time of year without too much specific 400 prep.

My top speed wasn’t as high as some but my speed end was pretty decent.

120

KK no worries, impertinance + knowledge = your posts make me think a lot

-> I would like to know if you use overdistance, from what i see there are a lot of 200, 300 reps, do you have some 500 or 600m distances? or even 400 + shorter distances workouts?

-> Second question: the volume of your workouts is relatively small compared to other programs, with same intensity, i know some coaches using for 400m runners at their best level 400m + 300m + 200m +100m rest 30min, 20min, 10min, times about 45.5, 33, 21, 10.5. What do you think of this killing cession, with extremely high volume? (that’s the key cession 400m hurdlers Dia Ba 47.23 and Diagana 47.37 only did 2 or 3 times in their career before their best performances). To be complete and to see how this was introduced in the program, here is a progression example used by their coach:
workout1 : 2 x (60m + 80m + 60m) r3min R10min
workout2 : 2 x (100m + 150m + 100m) r7’ R10’
workout3 : 4 x 150m R10’
workout4 : 2 x (3 x 150m) r6’ R15’
workout5 : 3 x 250m R12’-15’
workout6 : 2 x (250m + 150m) r8’ R15’
workout7 : 300m + 100m R2’
workout8 : 400m + 300m + 200m + 100m R30’ 20’ 10’ or 40’ 30’ 20’
(note 1: this is not a 8 weeks scheme!, note 2: that all the reps are performed very close to the max, if during a cession, a max is acheived, the cessions is stopped).

I mention this because that’s an example of what i want to do (modified to the individual need of course) in transforming my Tuesdays - speed workout into specific workout day. What can you say of it, is it safe or not?