Pretty sure what Charlie is saying is that you must keep a certain amount of tempo in the program right up to the peaking phase, or a “certain amount of fitness will be lost” over time.
As for increasing the speed/rhythm of the tempo runs, Charlie has always suggested not to go closer in speed than 70 per cent of 1rm for the same distance. But when an athlete first adopts tempo, it can be quite arduous for certain people. Some will need to build up the reps and sets over a period of several seasons until they are capable of going five reps to the set and keeping it going for five sets.
In the process of adaptation, some of those tempo runs for some athletes will be very, very slow.
So I assume what CF is saying is that over time the athlete builds up to a solid tempo base where volume and rhythm are both in line with his experience of what is most effective and efficient.
I think Tempo should not become so fast. It needs to be used simply for recovery and maintaining aerobic capacity. If we look to increase speeds than it wont be long before this recovery day becomes a W/O day.
KK as to your original question on going from 4 rounds to 3. I think this effects the less talented athlete far more than the elite. For a guy like Wariner, or Merritt the first round of 4 is almost a special end session. Moving on should not be a major consideration. Although at a major champs nothing can be taken for granted.
But for a high 44 guy. Say Wissman or Rooney or guys ranked 7-12 this now becomes a more desperate round. Their chances of moving on are greatly in doubt without an almost 100% effort.
The intensity is immediate for guys on the fringe of reaching the 400 final.
Maybe the final “selection” of finalists won’t differ, whether they had run 2 or 3 preliminary rounds. But those fringe potential finalists need to be ready to run a PB on Day 1 and then go on with the job as before (under the old 4-round format).
I’m still not sure if there are meaningful implications to the purely physical preparation. There is certainly a new requirement for a heightened awareness of delivering big on Day 1, as mentioned.
It’s certainly a more brutal reality for “pretenders” - most of whom will be first-round cannon fodder returning home without even being able to say they were "Olympic quarter-finalists’’.:rolleyes:
Rotary running is a term Bill Carson adopted while @ ECU, it means having the sprinter rather than reach out with the foreleg, bring the knees straight up and then bring the leg straight down, stressing more stride frequency, he devised a “stick” drill to teach this, where he would lay out sticks across the lane for about 50m and the sprinter would have to run in between them, rotary running was emphasized in the 2nd & 3rd 100’s of the 400m dash. I have spoken to two former ECU sprinters who told me that this method helped them immensely with their sprinting form.
Do I have it wrong? I thought I have read somewhere on the Forum that Charlie is not in favour of the ‘stick’ drill/running? I know Lauren Seagrave is.
Don’t know about anyone else on “stick drills” - and I assume there are many variations _ but as regards to stick drills purely for establishing an acceleration pattern - my experience of seeing how my own daughter’s once beautiful, natural stride pattern and mechanics were destroyed after just two sessions of stick drill accelerations (with a woman coach whom I thought might be good for her), I hate the bastards.
The training was in fact the week 1 of charlie’s sheet L TO S spp1
SPE work get more intensity as this program progress, more rest. I just add split runs on each distances
As I understand your proposition this would set up like this:
Either looks OK. I can’t tell you what is best for you. Suck it and see. I just know that I’ve had best results building the work around two rest days per week, with the most high intensity session to be scheduled the day after a rest day, with the less intensive work done the day after the high intensity (or toughest) day.
well…don’t mean to be flippant here, but you haven’t indicated how fast your female athlete is trying to run any of those 300s … because that would directly impact the recovery rate
The female athletes I have worked with have all achieved 3x3x300 in sub-50sec (on grass, in spikes) with 100m jog (about 1-minute) between reps, one lap jog between first and second set; one lap walk, then one lap jog between second and third sets. This was a routine session during the general preparation phase (although it came only once every six week cycle), but over the years all the senior athletes became adept.
Therefore our 60 sec 400 meter runners will be targeting near 60 seconds; however, they are probably not in 60 sec shape yet; therefore, this weeks session will be more like 63 seconds I am assuming.
Is that enough info to figure the proper recovery time Kit Kat?
KK,
I have a question regarding your 6X200m workout. Would it be an advisable adaptation to make it 8X200m at opening 200m pace for a 800m runner. This would assume keeping the rest interval at 2 minutes.
Thanks in advance.
I’m aware it’s “my session”. Anyway, my apologies up front. I know it’s probably not the answer you’re looking for. But I’ve never worked with a 60sec 400 runner. I have no experience to draw on therefore.
However what I will say is that when working with anyone who has struggled, I’ve modified the program. You have at least three primary options therefore: Complete the volume, but extend the recoveries as needs; or: Reduce the volume and maintain the recovery. Third option would be to reduce the volume and extend the recovery.
Everything depends on the individual you have there. So it’s going to be a case of trial and error to come up with the appropriate session.
I think you need to closely observe the form of the athlete. If she is losing form, obviously she needs a break, so maybe you start cautiously and try for 3x2x300 with a walk 100 recovery.
After the first 300m, check the pulse. If she’s still up over 130bpm, hold her back from starting the next rep until she’s under 130bpm, otherwise you might be putting her in danger.
I can’t be prescriptive without knowing the athlete. That’s your role.
I have coached several women in the 60 sec range. If they come from a sprint background than you will have to build into it like KK said. After about 10-12 weeks they should be able to acomplish this wo.
