Spp2 se

[wermouth]

@Brett

I have several questions about this. Flash, you might know about this.

I’ve checked across the board for specifics on SPP2, and trying to figure out what the SE would be like on those.

Here is one such thread:
http://www.charliefrancis.com/community/showthread.php?14575-Phase-2-Short-to-Long

Then, the post by lkh on this thread:
http://www.charliefrancis.com/community/showthread.php?14098-spp2-advice

It seems like there are two different answers here.

TC suggests doing, I don’t know if he’s still talking about 1 set, or 2 sets, of 80,100,120. Seems like one set, but I am unsure. Anyhow, are those done at max? Or with a 30-40m intensity limit like Flash suggests? And what about the ~6min/15min rest Flash suggests? Or should this workout be done at max, like Charlie said? I’m confused.

On the second link, lkh talks about what seems to be a different kind of SPP2 workout (seems like the beginning of SPP2, whereas the previous post would seem to be later in SPP2, correct?)
It’s something like 2-3x3x80 7/15min rest. Then mentions 3x80 with 15min rest.

I’m confused as to whether the “split 80s”, 2 or 3x3x80 - are these actually max??? Or intensity limited like the split 60s? 6-9 reps of 80m going for max seems like an awful lot, but I could be wrong. And then are they suggesting that you move up to 3x80, then finally go into longer distances like in the previous workout (80, 100, 120)?

TopCat was referring to what Flash said about the options of running, not volume.

@anon6588036

One with repeats of say 80m or the other in ascending or descending distances e.g. 80, 100, 120 or 120,100,80 etc… It really all depends on your personal circumstances and the atheltes you are working with, thier age, development etc…

Everything depends what you can handle re: volume.
When you are going to do SE runs, speed needs to be fully developed so the speed end. is a proper speed end. and not just done in the 250/300 pace.

I think Ikh was doing those 3x3x80 pretty fast is on 7-8/15min recovery, so no jogging. Maybe Ikh went through 80-100-120 there is no info in that particular post, its quite possible that Ikh performed those runs to smooth up the transition to 120s.

@lkh

When you can move to 2X3X80 is going to depend on your training age and the type of prep work you have done. You don’t move up in length until you can maintain the pace of the SE work, but you want to move up to the true speed endurance (80-120 or 150 with long rest) as soon as you are able to handle it. The sooner you can get there, the more likely you will be able to hold together the last 30 meters of your 100 before the end of the season.

There you go plenty valuable info in those two posts about: how and when to do what, to maximise already developed speed.