A little background:
I’ll be 17 in a month. My 100 PB for last year was 11.6h. I think I neglected speed endurance and had a pretty low general fitness period. I’m trying not to make the same mistake. After my recovery block and a few weeks of learning about GPP while sort of trying to do it I had around 40 weeks until my next season starts since I won’t be participating in winter because the coaching is really bad. I will try to get in a few winter competitions through negotiation, but I’m going to completely train through it and not even necessarily set up my schedule so that I’ll be good over 55m (winter distance) at that time.
After I finish this week it will be my sixth week in anything close to how I now view as GPP. My workout today, Wednesday, August 13, 2003 in conjunction with other workouts show me that I have reached my desired level of cardiovascular fitness. I can now do workouts up to 600m and down through 100m with short rest times right at the 75th percentile and use them as recovery. From this point on I will stop timing my tempo runs and focus on other GPP work such as circuits, bodyweight strength endurance exercises, special endurance, and lifting accumulation style 2 days a week for 3 weeks. I expect all this will last about 4 weeks, but maybe longer.
This means that the next phase after my GPP will start the week of September 14.
So so far its:
10 weeks of GPP
This will leave me with about 30 weeks until the beginning of April, I think comp will start a week or two into April. For the sake of the unexpected I’ll plan for 28 weeks. During the GPP I’ve been doing some acceleration work up to 30m almost always on grass but not that much of it, on average I’d say 1.5 times a week. Despite the small amount of time devoted the times are progressing very nicely but obviously there are a lot of factors playing into this besides just the speed work. So with this in mind, from GPP with the last 3 weeks being in the accumulation weight phase I’ll go to:
Phase 1
3 weeks max strength
1 week unloading
3 weeks max strength
1 week unloading
3 weeks of lots of speed work
1 week unloading
During the first 3 weeks of max strength I’ll probably keep the speed work to 30m or under from various starting positions with the volume around 200m so I have a ton left for the weightroom. Unloading week will be lowered volume. For the next 3 max strength weeks I’ll do up to 45m accels if I’m starting from prone or 40m accels if I’m starting from standing with the volume going up to 200m. The unloading will be the same and then during the 3 speed work weeks I’ll try to ramp up the volume without letting the quality deteriorate. During this whole period I’ll probably do acceleration 2 times a week and special endurance 1 (around 300) once a week. During the last four weeks I’ll do maintenance weights based on the Pioneer formulas.
Phase 2
3 weeks max strength
1 week unloading
3 weeks max strength
1 week unloading
During this phase I’ll probably work on max velocity work twice a week. Mostly flying in for 20 meters at first for technical work and then I’ll try to lengthen it out. The two workouts a week with this will probably be a mixture of acceleration and the MaxV work. The other workout will be special endurance again.
Phase 3
3 weeks of lots of speed work
1 week unloading
3 weeks max strength
1 week unloading
2 weeks speed work
Same idea, but with speed endurance replacing SEI (concentrating on 100m but also some 200m) on the other day. I’ll keep the volume fairly low for the last 2 weeks. The first four and last 2 weeks will be again using maintenance weights.
I thought this was going to be short, it actually turned out pretty long, sorry. I’ll keep the tempo at around 1500-low2000s the entire time.
I’m going to have to be very flexible with the plan, but how does this look as a general guideline? As someone mainly focusing on 100m should I do the special endurance for the first two phases as proposed?