Recovery between sets for different distances

Expert Discussion Planning and Periodization
1

I hope I got the title right.

What I want to know, from your experience, what is the recovery time needed between sets of 1 rep at 100% effort without decrease in speed.

It’s for the avarage athlete that trains lets say 7 times a week and run 100m close to 11s.

I will list below the distances and what I think…

1x30m Start @100% : 1-5 minutes betwen set, max 15 set, 3 days between sessions.

1x60m@100% 5-40 minutes, max 6 set, 5 days between sessions.

1x100m@100% 20-60 minutes, max 4 set, 7 days between sessions.

1x150m@100% 30-60 minutes, max 4 set, 7 days between sessions

1x200m@100% 1-2 hours, max 3 set ,7 days between sessions

1x300m@100% 2-3 hours, max 2 set, 8 days between sessions

1x400m@100%, max 1 set, 12 days between sessions.

2

http://www.runningmechanics.com/identifying-and-managing-fatigue-in-running-athletes/

I understand he knows a thing or 2 :wink:

3

From the article:

The ability to recruit muscles for fast action can be significantly impacted by recovery times. Recovery times that are too short negatively impact an athlete’s ability to recover for optimal performance on the next repetition.

4

All recoveries can vary and are related to performance level, relationship to personal best, and time in the training phase.
SPP break times for L-to-S and S-to-L are shown in the Vanc04 download.