I know how this works, but I am uncertain what category it is under.
figure a max speed 60m with walk back recovery (roughly 45 seconds) then sprint again for 2-3 more reps.
I don’t believe the next 2 or 3 reps will be quite max speed but rather speed endurance. However the max effort is only about 7-8 seconds in duration.
Do you count up the time sprinting and then categorize this based upon the times alloted for alactic, speed endurance 1 (8-15 seconds), Speed endurance 2 (15-30), or special endurance?
How does rest periods affect this overall category?
Dazed usually asks this question so I will try and answer it now.
The purpose of this workout is to promote speed endurance when a very limited runway is available (or rather, indoors).
These are high schoolers with an range of 7.2-7.5 for boys and 8.3-8.7 for competition 60m.
The fact that they are covering 60m in a time frame that suggests tapping into speed end 1 is one reason why I have given this workout. Also it allows the kids to get used to speed endurance w/o having to risk losing form.
If you have walk back recoveries that probably equate 1-1.5 min, then it seems like it falls under lactic work/ speed endurance.
Lets assume duration of work is the deciding factor alone; two reps of 60m w/ wb recovery is 120m, therefore speed endurance 1, once you get to 3 reps= SPE 2., 4 reps= Special endurance (as so defined as Hi int runs of 30 sec or longer. )
Since we are discussing amateurs there are some adjustments.
Now if it is recoveries alone that decide the category then this becomes lactic threshold work after the 3rd or 4th rep or not later than halfway thru the 2nd SET of 4.
TRUE??
From USATF data, I have (for high level athletes) for 95-100% intensity alactic short speed end = 50-80 meters length, rests 2-3 min reps/7-10 min sets; Glycolytic short speed end = < 80 meters length, rests 1 min reps, 4 min sets.
Walk back period for 60m is normally 1-1.5 min, and you also have to get set for the next rep, so your workout is likely alactic speed end. You can adjust this by running back the reverse direction with shorter recoveries.
These numbers are for higher level athletes, and the period of the sprint for alactic speed is kept below 7-8 sec: If you go to the Italian Sprint Training thread. you’ll see times of 6.5-7.0 for 5X5X60. For younger (slower) athletes, you may need to reduce the length of the runs to 50m (or maybe even 45m for high school girls) to get the same effect.
keep in mind though, the overall purpose is to work on speed endurance when you have limited runway. So, I believe the info you provide is helpful in validating the approach I am taking to achieve this.
No argument here. I live in California, where I can run 120m on the straight in January. But I use a CF Vanc04-style philosophy during indoors, i.e.:
4X4X40(gpp) => 4X4X60 => 3X3X80 => 3X100 (comp)
Why? Because it works, even if you don’t have to do it because of the weather. But with the rest periods you have, you are doing alactic SE, so I doubt that you are going to see special endurance-level lactic loads. Whether you even want those lactate loads (not needed for 60m) depends on how your progression from indoors to outdoors goes.
but the short rec. will promote acid once they are on the 2nd set because you are at about 28-32 sec of max effort. Matter of fact, it appears once has the opportunity to tounch on several phases of conditioning in one workout.
I may be misunderstanding you so help me if so.
You know what,… I am editing because I just noticed something you wrote.
Just for clarity sake- I am not trying to achieve SPecial Endurance loads (400m acid), just speed endurance that does not move especially far from top speed given the circumstances.
By the way I am also using the progression model you allude to from CF.
I am a bit confused to be honest with you, as according to your original post you characterise (last sentence) the session your self. And as such, i.e., speed endurance from what I understand, I don’t find the first rep being >95% -if this is the case- in agreement with the purpose of this kind of sessions.
As Charlie says, the level of the athletes and their capacity for such sessions should be taken into account, too. I don’t think I’ve helped, but anyway…
HS athletes. Each have undergone complete GPP phase. each are in at least their 3rd year of competing.
They start from a 3 point position…
sprint 60m full speed then slow down, walk back to original line, wait about 10-15 seconds and repeat 3 more times. This will complete 1 of 3 sets.
How do you classify this workout in terms of the what energy system is being developed?
I also believe once you understand the lens I view the energy system thru it might help you help me
0-7sec=alactic/ speed if completed at 95% and up
8-15= speed endurance 1
15-30= speed endurance 2
30+= lactic/ special endurance
Yes, I know this is dependent upon the level of athlete so I always move time threshhold down a knotch for younger athletes just to be safe.
if one of my athletes sprints 60m/8sec x 4reps @ 90-95% with incomplete recoveries, this theoretically adds up to 32 sec of near max to max effort. because there is a recovery, persay, then it kind of balances it out so the lactic work is not as intense.
Yes or no, bull#@#!* or good#@!*
Speed End. as described herein requires >/= 2 min of recovery between reps and Consistency in times. I see neither in your descriptions (I assume from previous posts of yours that times are dropping). Hence, perhaps you are heading more into some kind of special end., even if the athletes are not of (very) high level, since -as you said earlier- speed drops.
I agree with mortac8 though, you seem to over-analyse things. If you want to do this, consider the overall effect this kind of session has on one’s system and beyond total times and target energy systems -hard to define in this case anyway…
alactic short speed end has rests of 2-3min/5-7min? 
