Yes, repeat the same workout three times a week and do tempo on the days between.
I realize this volume is for the advanced athlete. Will half and see how it goes.
Good plan! Another option is to simply to do the workouts 2x/week instead of three. That gives you two days of tempo in between in case you need more recovery time. This template is often especially helpful for athletes over 30.
- Week 5 speed work graph is missing from my pdfs. I found this in the forum. Is it correct?
week 5
6x10 flat on ground
6x10 push up pos
<<<6x20 push up>>>
6x20 high start
1x4x20 efe
1x50 high start acc 20/30maintain
Missed the 6x20 pushup runs.
- Tempo
It doesn’t seem to mention a schedule on the GPP DVD for tempo. Searches on the forum suggest 2-3 per week, day after hill/speed runs. Seems like volume ranges between 1000M - 2500 M?
Thanks for any advice
xx
I’m pretty sure there was a description of the “big circuit” for tempo in the GPP DVD. In any case, you have it about right. Do the tempo work in between the intense days. Usually it is something like this:
Big Circuit -
100 + 100 + 100
100 + 100 + 200 + 100
100 + 200 + 200 + 100
100 + 200 + 100 + 100
100 + 100 + 100
total = 2200m
Small circuit -
100 + 100 + 100
100 + 200 + 100
100 + 100 + 100
total = 1000m
The runs are done at an easy pace < 75% intensity. If you can’t finish it at the same pace you started, then you are going too fast. The “+” symbols mean take a 50m walk in between runs. In between sets, you can do some pushups and situps.
If you haven’t done much tempo before, I would probably ease my way into it starting with the small circuit. Remember, these are supposed to be recovery days. If it is breaking you down, instead of helping you recover, then modify it!
Good luck!