Mixing Split Run Types

[Charlie_Francis]

@Flash

Charlie,
In your discussions of short to long plans, you typically show progressions starting with something like 4x[4x60] with increasing accelerations distances (i.e. 20+40 -> 30+30 ->40+20, etc.) and decreasing total reps. This begins as serialized split runs and progresses toward pure speed work (i.e. 3-4x60).

In the same example, you alternate the 60m serialized workouts with in/out workouts which also progress toward pure speed workouts (i.e. 3-4x60m).

Have you ever used longer split runs (e.g., 100+100+100) in this setup? For example:

Mon. in/outs
Tues. Tempo
Wed. 2-3x(100+100+100)
Thurs. Tempo
Fri. 4x[4x60] accel+maintain
Sat. Tempo

As the Mon. and Fri. workouts progress to pure speed workouts they are still separated by the split run SE day.

The rest to distance relationship changes when the distance gets greater. IE a 2.5min break between 60s doesn’t equate to the same break between 100s (or 120s to make my point) even if the set distance is the same (4 x 60 vs 2 x 120)
That said, the schedule you show does work if you are in a warm climate and may reduce the CNS stress for those who need less.
I’d limit the 100+100+100s to two sets and keep the breaks at 90sec while gradually spreading the 60 breaks as in my examples to keep the contrast between the two sessions greater.- short, long, medium setup.