i go to do 6-7 week, how i do?
i have to do:
6 tempo run over 2 weeks
2 hill over 2 weeks
5 work on track.
i do less of any?
so i run 1500 m and at 19"-20" (my best time on 100 is 12.60) on tempo day?
ps after GPP i must take a week of rest?
Try doing about 2/3 of all running work. For example, instead of doing 2500m of tempo, do 1500m (at 20seconds). Instead of 4x4x40m hill, do 3x3x40.
“3 X 60 efe”
What does “efe” mean?
thanks…peraphs i try how you say. the only thing is that now i have more time, more energy, less stress. so i think i can do. but if i fell tired, i do less.
EFE = easy fast easy
now i download Vancouver to lear how can i train in the SPP.
So, i do my last week in GPP, then i relax for 1 week (only Tempo), then i go to SPP.
my problem is that i don’t understand the training.
what’s my intensity limit (12+ runner? or i must follow the intensity limit on the chart?
and i follow it for acceleration/specialendurance and strenght endurance?)
the intensity limit mean i accelerate to (intensity limit) then hold it.
example:
acceleration 30 m (intensity limit 15, i accelerate to 15 then old), the same whit special endurance, strenght endurance and EFE, right?
my recovery time can be shorter because i’m new to training? for example 0.5/1" less?
in this day i must do weight? or the weight in other day?
if i haven’t block i can do acceleration whitout?
how many time need a training?
Instead of just doing tempo still do a couple of high intensity days just cut the volume by 1/2 that should still help you recovery but stop you feeling flat.
I take it you are doing Short to Long?
Your recovery time probably can be shorter but I wouldn’t go a whole lot less (maybe 85-90% of what is stated).
I’m sorry if I have asked this before or you have posted it elsewhere, what is your training history before you started this GPP? That will help with some of the answers.
the problem is i’m going in holiday for 5 days (so i think to do tempo run or anything in tempo mode, but i can’t go to track).
Before GPP i’m trainend like a goalkeeper (soccer), then weightlifter, than runner (but i did’nt know CF so i trained in a approximative form).
so i can reduce the rest time approximatively 10% (5’ REST i do 4.5)
for the other question I hope anyone can help me.
thanks john.
on the tempo run i have a lot of difficulty to do the 200 m run. i do it in 37" (100 m in 18) but i feel me how this is the maximal or near the maximal of my current capacity.
i must go slower?
The first thing is what is your 100m time on that surface in those conditions? You don’t need to test it but obviously running on a track is going to be different to on grass in winter versus grass in winter. A conservative guess is probably the best bet.
So if your 100 time is 12 sec on a track then 12 / 0.75 = 16 on grass add say 1/2 to a full second which gives you 17 seconds. That is the max you want to run the reps in, slower is ok till your fitness level increases. If you are doing 200’s with a turnaround (run 100m turn and run back the same way) add approx a second to what your 100 x 2 time.
I’m guessing that possibly your 100m reps are maybe a bit slow and your 200m is about right at this stage. The 200m will get better as you get fitter. No one ever said tempo was an easy workout 
I’ll look at the Van 04 graphs later and try to answer the rest of your earlier question.
wait wait…the 200 m is running 100, turn, and run other 100?
I do 200 in one!
ps I hope don’t have another week bad like my bad 6week (very bad whit increased time in hill work, worste time in track, less volume in tempo)
and now i start to “design” my SPP. i have no idea on Weight
anyone can help me whit SPP?
i think:
3days high intensity (short to long in the Vancouver). + weight (1 day and 3 day, the 2 day EMS + plio).
3days Tempo + med ball work.
2 day tempo is: 4x100 + 4x100+ 1x200+ 4x100+1x200 + 4x100
1 day is: 4x2x200 + 4x100.
med ball is: circuit + med ball like in GPP.
weight…
i need help.
1 day i can do: squat. power clean + bench + dip
other day: power clean, jump squat, bench (different) other exercise for the upper body.
plio: depth jump
eMS: 3" contraction 30" rest x 15 on harm, gluteus, quad
For the accelerations use 1min per 10m as a guide so for accel 30m I would rest 3 mins.
For intensity I wouldn’t go past 30m and maintain. First time doing these you may want to stay with recommended rest periods, certainly I wouldn’t reduce them by more than 10%
Strength Endurance is Running A’s and again use 1 min per 10m recovery, same as on accelerations.
Weights are done same day, after speed work but let what you have done on the track dictate the volume in the weight room, this was a key principal I derived from CF’s seminar in Australia. A summary is on P10 with discussion following
http://www.charliefrancis.com/community/showthread.php?t=13442&page=10&highlight=seminar
Plyos are done after track and before weights, don’t go overboard on these.
There is quite a bit of discussion about what weights to use but stick to basic ones (clean, squat, bench etc) if in doubt do less!
Sorry can’t help about EMS as I don’t use it.
Hope this helps, sorry about the delay.
thanks, now i have only few doubt.
1.Strength Endurance is Running A’s (what’s mean?)
2. intensity limit for me is the same that the intensity limit on the dvd? (i’m 12" runner).
3. how can i understand the average volume i must do?
in general, the plan i write is correct?
can i see the first result in SPP? in GPP i don’t improved my time (30-60. the 100 i don’t try)
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running A’s are also called high knees so you are going VERY slowly along, at about the same pace as if someone were slowly walking next to you.
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I thought I explained that above, on a 60m run with 30m intensity you would go first 30m at 100% then rather than just maintain / hold that rather than trying to accelerate to 60m which you wont be able to do. You may even want to change it from 30m to 25m, just see how it goes.
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Only you can tell that by how you are progressing and feeling. If you are not progressing you are probably doing too much and may need to reduce it to say 3/4 of the graphs, I know many here do that anyway.
A LOT is going to depend on you making judgment calls that only you can do. My suggestion is to stop worrying too much about every detail and just start then adapt as you go depending upon how it goes. You should be progressing every week, if not you probably need to decrease the volume.
Good luck 
yes, i think i overstressed my SNC.
this is better time over the last 2 week:
20m: 3" (6week) 3.25 (7week)
30m: 4.30 (6) 4.5(7)
EFE: 8.85 (6) 9.3 (7)
this is my last day in GPP, tomorrow i do temporun, and i take a 7 day off to regenerate my SNC (in mountain) and then i start whit low volume.
thanks
So…i finished the GPP.
this is my autoevalutation before the GPP (obviously is a relative valutation):
Acceleration: 6 (4.2 30 m/ 5.3 40 m)
MAX sped: 6 1.1” (30-40m) 6
speed endurance: 5 (the worste)
strenght: 7 (squat 140, bench 90)
explosivity: 6: long jump 2.3, high jump 80cm. power clean 60kg).
static flexibility: 5
dinamic flexibility: 4
Fitness: 5
Core fitness: 5
structure (my body): 7 (1.78x78x11% BF. look good as Cf Says in the book about the leg).
now i rest for 1 week (or less or more, depend how i’m feel, and the duration of the holiday on montain). and i do the valutation of myself after GPP.
What do you think to do in your SPP?
Do you just have some ideas?
it’s write:
3days high intensity (short to long in the Vancouver). + weight (1 day and 3 day, the 2 day EMS + plio).
3days Tempo + med ball work.
2 day tempo is: 4x100 + 4x100+ 1x200+ 4x100+1x200 + 4x100
1 day is: 4x2x200 + 4x100.
the specifity i can’t write because is the dvd of Charlie francis
So you’re really exciting to speed training?
Good for you…
yes…now i’m feel very well when i run.
tomorrow i start my SPP and I hope to improve my time