Mixing Split Run Types

Charlie_Francis · November 20, 2008, 6:23pm

If the athlete is more a 200/100 instead of a 60/100 or 100/200 type who is only going to be training two high intensity days instead of three, is the split 100+100+100 (90 secs rec) a better option than the 60’s for SE as outlined in the Vancouver short-to-long programme? That is for e.g.:
Mon: Ins and Outs
Tue: Tempo
Wed: Tempo
Thu: 2x 100+100+100 (90secs rec)/15 mins rec instead of 2x4x60 (2.5mins rec/7 mins)
Fri:Tempo
Sat:Rest
Sun:Rest

The split 300’s SE (100+100+100) would eventually become full 300’s (150+150; 200+100; etc) and then work itself down from 2x300 to 2x250, 2x200, etc, whilst the speed moves from ins and outs to full 60’s and eventually 80’s, 100, 120’s, etc during the course of the full training year (ends-to-middle)?

Is this a better option, or should I still stay with the format of SPP1 (acceleration), SPP2 (Maxvelocity), and SPP3 (speed endurance) rather than the ends to middle example for the 200/100 type who cannot take too much CNS stress?

Thanks

Your’s sounds like a good plan/progression based on 2x/wk.