how many workouts have you missed this gpp?
I missed 2 sessions since I got the cold, but I will do them before I start SPP. I also didn’t do any ext tempo for the first 4 weeks, as at that stage my Achilles wouldn’t allow me to run two days in a row.
I start SPP next Monday
Wow, goodluck my friend. You could have done other things besides ext tempo runs:
1: bb circuits
2: med ball circuits
3: hurdle mobility circuits
4: gs circuits
5: simple cardio work (incline tread walk/bike)
6: you could also reduce ur ext work, for example 8x100 then bike 20x45sec on 15sec off.
Yeah, I’ll keep that in mind for my second GPP.
I still did 10 weeks of intensive tempo + 6 weeks of ext tempo, so I feel like I have a decent level of fitness now.
How will your SPP look like? In that way, me and you can be on the same page.
What I’m planning for SPP is making one of the hills day, pref the Saturday one, into a Speed session. The hills got the speed endurance covered if anything.
I will be following the L-S plan in the Vancouver download.
For the first 9 weeks, there are 2 sessions per week. One day is accel + short special end, and the other day is accel + long special end. The distance of the special end work decreases and rest between reps increases as SPP progresses. The special end work in week one is 2x300m with 7 mins rest on the short day, and 2x600m with 12 mins rest on the long day. By week 9 it is 1x200m, 1x150m with 30 mins rest on the short day, and 2x350 with 40 mins rest on the long day.
For weeks 9-12, there are 3 speed sessions per week, but the volume per session is lower.
Tamfb gave me the following weights program that I will use:
Monday
Squat
RDL (3x5)
Bench
Row (3x5)
Friday
Squat
Hyper (3x10-15)
Bench
Weighted Chinups (3x5)
The squat and bench use the following progression:
Week 1 - 5, 5, 5
Week 2 - 5, 4, 4
Week 3 - 4, 4, 3
Week 4 - 3x5 Sub Max
Week 5 - 4, 4, 3
Week 6 - 4, 3, 3
Week 7 - 4x3
Weeks 8-12 - Maintenance
When are you finishing GPP?
I began June 23rd so I should be finishing by month’s end.
Thursday
5x300m with 4 mins rest between reps.
I haven’t completely recovered from my cold yet. I have decided to extend my GPP by an extra week, as my last few workouts have been crappy and I want to repeat them before I start SPP. I will start SPP on Monday week.
Saturday
Speed work at the track – 2x20m, 2x30m, 2xEFE, 2xFEF
Monday
Speed - 5x60m
Weights – Squat (4x6), RDL (3x8), Bench (2x6), Row (2x6)
Keep it up man. Indoor season is almost here!! 4 more months!!
BTW, check these sprint workouts/templates out.
It is nice!!
i really enjoy following your journal as i’m doing very similar things in gpp.
btw, where do you put in your ab work if you do at all?
Thanks for the link.
I can’t wait to test out my 300m speed next Monday.
Most people on this site seem to do high rep crunches and such, but that type of ab work causes discomfort in my lower back so I don’t do it.
Instead I do some planks and side planks after my weights work 3 days per week. After the planks I do some ab wheel rollouts (I don’t actually have an ab wheel so I jut use an adjustable dumbbell).
your ab work is solid.
Cool, that’s good to know
Tuesday
Ext tempo – 1500m
It was pissing down with rain. My stopwatch broke, so I’m not completely sure what the intensity was, but I was aiming for around 70-75%
Wednesday
8x200m (2 mins rest)
I had planned to do 4x400m, but it was extremely windy and it would have been too hard to maintain good form running into a headwind that strong, so I did 200’s instead.
Friday
Speed – 2x20m, 2x30m, 2xEFE, 2xFEF
Weights – Squat (80kg x 8,8,8), RDL (90kg x 8, 92.5x8,8), Bench (70x8,8), Seated row (61kg x 9,8)
Saturday
Ext Tempo – 1500m
I was planning to start SPP on Monday, but I have decided I’m not fit enough yet, so I will extend my GPP by four more weeks. I think I have been taking it too easy on the extensive tempo work, so I will increase my effort in that area.
My next 4 weeks of training will be as follows:
Monday – Speed + Weights
Tue – ext tempo
Wed – Int tempo + Weights
Thu – ext tempo
Fri – Speed + weights
Sat – ext tempo
Sun – Rest day
Weights:
Mon + Fri = Squat, RDL, Bench, Row
Wed = Bulgarian squat, Hyper, Chinups, DB Shoulder press
Monday
Sprints on grass - 5x10, 5x20, 3x30
Broad jumps - 5x2
Weights - Squat (80kg - 4x8), RDL (92.5kg - 3x8)
I ran out of time at the gym today, so I missed one set of RDL and didn’t do upper body. I did a few sets of pushups later on.
Tuesday 19/8/08
Ext tempo on grass – 1400m
Wednesday 20/8/08
Unfortunately I had to do my weights session before my running. For this reason, I went pretty easy on the weights today.
Weights
Bulgarian squats with front leg elevated (40lb dumbbells – 3x8), Bench (70kg – 2x8), DB rows (80lbx8, 90lbx8)
Intensive Tempo (at the track in flats)
8x200m (3 mins rest btwn reps)
I kept all of the reps below 32 seconds.
For my intensive tempo day, my plan is to increase the distance of the reps each week, but continue to maintain around 32 sec 200m speed. The goal is to prepare me for the more intense special endurance work starting in four weeks.
Here is my plan (the times are just estimates):
Week 1 (today) – 8x200 in 32 sec, 3 mins rest between reps
Week 2 – 6x250 in 40 sec, 3.5 mins rest between reps
Week 3 – 6x300 in 48 sec, 4 mins rest between reps
Week 4 – 4x400m in 64 sec, 5 mins rest between reps
Week 5 (start of SPP) – Mon = 2x300m with 7 mins rest, Fri = 2x600m with 12 mins rest