Long to short dialog....

[John]

@100m001

I have another question about Vancouver Series Graph. On week 4 in the acceleration:

4x10
4x30
4x30 blocks
60

1. I’m I suppose to run all of this including the 60 meters at 95+ effort?

2. I don’t have blocks so what do you recommend in this situation 3 point stance?

3. How much rest should I take in between all this?

1. yes

2. yes or even from a pushup or lying woudl work but closer to meets you’ll want to try and get access to some blocks.

3. Depends on what you need. A general guide here seems to be 10m = 1 min

Remember to adjust the sessions to fit your personal situation and abilities. The 60m may be too far and the total volume too much so be conscious of that.