thats only one example, what if someone cns is getting blown up but they cant do the longer runs in the L-S program.
For a 400m sprinter, would Speed End and/or Spec. End count as one of these days? In the Lactate thread, which everyone, including me, hails as one of the best threads on this site, kitkat posted a few different sample weeks which included up to four hard hard days in a week…
A Sample Week:
Eg: Day 1 (Rest Day);
Day 2 (Speed, maybe 3x block, stand, fly, 20, 30, 40, 50, 60m);
Day 3 (Specific 400m endurance, such as 6x200m in sub-24sec with 2mins jog-around recovery);
Day 4 (Rest Day);
Day 5 (Special Speed Endurance, such as 300m, 250m, 180m all max with 15min> recoveries);
Day 6 (Endurance, maybe long hills with jog recoveries);
Day 7 (Maybe temp, such as 2x5x100 for form, rhythm & relaxation, or pool session);
then the cycle of rest-train continues, hence Day 8 would be a Rest day again.
Days 2 and 5 are at 95% or above, and Day 5 is at least 90%. Day 6 is at least Intensive Tempo. Do all of these days count as High Intensity in the CF scheme?
What is it about the longer runs that cant be done? Perhaps its telling you a lack of speed endurance? 600m efforts is a long long way of course, but still, you not floggin them off like an 800m would, and your not expected to.
Lets say, for arguments sake, one can run the 600m efforts in 1min 35. And within 1month of doing them, there best is now 1min 25. (which is possable). How much do you think this guys last 50m in a 100m race would improve, as well as his 200m time? Particually if they work on down to the 500;s 400;s 300;s etc etc that a long to short program allows for.
Also, like you asked, (what if they cant do the longer runs). Perhaps its an injury stoping them or mechanical fault. Then one has to ask, then any program would not allow proper training and recovery and the bottem line has to be fixed.
day 1 - off
day 2 - cns speed
day 3 - tempo for a elite 400m runner who runs 20sec 200’s. aint they done off a rolling start?
day 4 - off
day 5 - speed endurance - cns
day 6 - tempo / strength (strength up the hills, tempo recoverys
day 7 - tempo
thats how i see it
I am pretty sure he is referring to facilities restrictions. No point in doing L-S if it means you will have to run fast 150s and 200s on super tight turns (ie 200m indoor flat track). You will get injured and have generally slow runs anyway.
If there are problems with doing s-l or l-s look at the underlying reason, if the constraints are enviromental in nature then do whichever is more advantageous for the athelete.
If there is some underlying athletic reason for it, you dont think the athlete can handle one or the other, try to identify that weakness, if the athlete has a weakness that is not allowing the use of program it needs to be addressed.
Be careful with the dropping of a 600m time to necessarily decreasing the end of a 100, they are very different, if progressed upon downwards to the 200 or lower properly then yes there may be carryover, but a decrease in a 600m time itself will mean very little.
When determining the volume for a workout it depends on type and intenisty and they go somewhat hand in hand. If you are doing speed drills such as easy fast easy or finish drills the volume is much lower. If doing special enudrance, split runs or lowered intensity runs the volume can much higher. The volume that is done is highly individual and should stop when quality and times deteriate. pierrejean has said that fasuba can handle many more special endurance runs than pognon but both are high level athletes. Have an idea of what volume you want to do for the day and record were you stop, and youll notice a trend to really how much you can handle. Dont be afraid to call a workout early. Also during spp the volumes drop to allow for the intensity of runs to increase. So decrease the volume, increase the intensity and increase the rest time and youll be flying.
very good points, i hear many old school high school coaches talking that nonsense that during 400-600 will help improve your 100 time BS!
yes, true, facilities and being snowed in can suck im sure.
The only thing you can do is split runs for your speed endurance in that case. A L-S could still be done, creativity being the key.
Some good posts in this section.
Day 3 200’s are rolling start. They are done at the ‘come home’ 200m pace. For a 20sec 200m sprinter, first 200m split would be about 21sec, come home split about 23sec, which is 87%. Even with the rolling start giving perhaps a 1 sec cushion, that would still be the low end of Intensive Tempo, just a little above 80%.
Day 6, what you’re calling ‘strength up the hills’, would that be higher cns? I know CF doesn’t like Intensive Tempo, but for a 400m runner wanting to do a ‘ends-to-the-middle’, would this be too much cns strain…
day 1 - off
day 2 - Max speed (high cns)
day 3 - Intensive Tempo (moderate cns?)
day 4 - off
day 5 - Speed Endurance (high cns)
day 6 - Intensive Tempo (moderate cns?)
day 7 - Extensive Tempo
…with the intensive tempo being kitkat-like 5-6 x 200m at come home 400m pace or hill running?
If you keep an eye on your Speed CNS days, and dont tax out on/in them days, you should still feel ok on the following days.
Do a lightning day on the speed sessions, and perhaps you will be too spent to do the days just after the CNS days. I would keep a lid on the 1-volume of CNS and 2- the intensity limit of the runs.
This way, you should still be able to do the Hills and 6x200’s.
it also depends on where you stand in the event… do you need more speed or more speed endurance??? from there you target the ssessions to match.