Really if you take Charlie saying BJ ran 7x300 tempo and look at the structure of his program it’s really very similar to Franno GPP. The long hills in a way sub for the split runs in a longer more drawn out GPP. I’m sure this has been discussed.
Of course every sprinter does overdistance. Even BJ and Donovan ran some 200’s even though both seemed to train mainly 150 and less.
Neither did Tellez both have been extremely succcessful. You could call the weekly 8-10x100 tempo as they are just buildups. Pfaff does the same thing on grass very frequently.
Tellez is different because he didn’t do traditional tempo he still did tons of overdistance work. Dan didn’t do any tempo and the one day of overdistance work was quality more along the lines of CF CSW.
True. To me this says traditional tempo as in low intensity running is not a requirement for world class performance. It works but you don’t have to do it. Pfaff of course does a lot of volume of tempo alternative.
It depends how you look at it, most athletes have had enough of traditional tempo by the time they get to Dan so they already have that base under them. My belief is similar to Dan’s in that I would rather perform CSW or spec end work because it’s higher quality and seems to do more for my fitness levels then snailing around 2000m of ext tempo.
I don’t recall discussion around Ben doing 7 x 300, what I do recall is him hating 300 SE and Charlie dropping it.
I found this from Charlie re 300 tempo
Tempo 300’s:
I’ve used this session a lot over the years. Keep the recoveries at 100m walk (@=1-1:15min), but reduce the pace. 65% of max. is more appropriate, but be
honest when calculating your projected best time for the distance. It will seem
like you’re crawling pace-wise, but that’s OK; remember that by design this
session is meant to be aerobic. Since you moving up to the 400m, you may need
to start at 6 reps, and add 1 a week until you reach 10. If you are struggling with
6x300m at 65% of max, you need to try shorter distances (100-250m) first. The
transition to 400m is often difficult and not for every athlete.
I’ve read the thread. It was my polite way of saying you are lazy but I apparently have a little more tact than you have. 340 lbs is a rather extreme example… but not what we are talking about here. (the thread is called Old Working Athletes)
My point is that we tend to train in our comfort zones. Slimmer athletes tend to “like” doing 300’s and heavier athletes can’t fathom running that far. You can split it up into 100’s and 200’s if it make you feel better but it is still the same volume of tempo.
[i]Average Volume of tempo…
Typically the session volume would be as follows:
100 specialists - 2000 meters per session - 3 times/week
400 specialists - 3000 meters per session - 3 times/week
800 specialists - 4000 meters per session - 3 times/week
Upper limit is 75% effort levels over distances of 100-400 meters per repetition.
Although the volume of each session would adhere to the above guidelines, the
length of each rep would result in different training effects.[/i]
You are 100% correct, I am lazy!!! My goal is to train as little as possible and still improve, why should I do 6x300 when I can do bb circuits and 2x5x100 and still improve? At my age, I want training to be fun and not painful. haha
That question is right up there with “How much do you bench?” Remember this forum is for athletes and coaches. My point is that John and I were trying to answer your question. You don’t seem open to the response. Calling someone a dumb-ass won’t get you very far.
Good luck with your training.