I would appreciate some advice on this.In The download there is a sample plan of;
MON speed
Tues tempo
wed spec end 2x 150-300m
thurs tempo
fri speed
would this be a spp1 general plan,and if so, would the speed end be moved out on the fri session in spp2 and keep the 150-300m runs.
All through the download the spec end is mentioned as 150-300m mid week,which I understand, but I don’t understand where the speed end 80m-150m gets added onto.Any advice would be appreciated.
This is just an example. You can do this in SPP1 on L-to-S or SPP2 in S-to L - if your specialty is 200m.
A typical pattern in L-to-S or move through the SPP downwards over the weeks- ie 300,300, then 300,200, then 200,200, then 200, 150, then 150, 150, depending on how many weeks you have alloted to the SPP.
In such a case, occasional runs out to 80 can be in the Fri speed sessions, with Mon reserved for shorter speed. Pre-Com sessions can include the 80 to 150 sessions in the SE role. S-to- L programs will of course have a longer period with concentration in the 80 to 150 area because such programs may not go much beyond the 150 distances, if at all.
In the S to L system during the early outdoor season in May could one maintain the volume of sprints of the SPP because the early season meets are not important. I’m thinking of the following example:
SPP2 (March/April)- Typically
Mon- 4x30; 2x3x60@95-100%; Weights
Tue- Tempo
Wed- 4x30; 2x200@95-100%; Weights
Thur- Tempo
Fri- 2x2x120@95-100%; Weights
Sat- Tempo
Sun- Rest
Would in the early outdoor season where you have a competition on a Saturday, drop Friday and Saturdays training sessions (obviously) and reduce Wednesday’s SE to one rep, BUT where there is not a competition that week would you continue with the set up above as a way of ‘training through’ this early comp phase in preparation for more important goals later in the season?
competitions will become the SE session and if you don’t have a 200 as well as a 100 in the comp, you can just do one other run- 150 or 200 for example, after the meet to get in your requirement. You would prob shift speed to Tues thurs if you have regular meets with the shortest speed on Thurs
In the indoor season with 60m comps, the SE rep or reps after may be limited by corners but you can do 2 x 60 back and forth on the straight as a replacement for 120m and so on.
Thanks Charlie,
Are the 2x60 back-and-forth straight turnarounds i.e. decelerate 20m turn straight around and run to a marker 60m down the track, or 60m (90 secs rest) followed by another 60m?
My L to S 200m sprinter has been doing 300m SE but split into 6x50’s (90 secs rec) would this have been more effective if he had been doing straight turnarounds?
thanks charlie,has cleared a lot up for me,however,if doing short to long, in spp2 ,do you go out by 10m each week to get from 80m to 150m, or is there other configurations.
Short speed will be done on Thursday, so would you perform long speed 60-80 or SE 2x150 sub max on Tuesday?
You can move the distance over wehich you accelerate without changing the rep distance. there are many options depending on the athlete
The best option in this specific case is a direct turnaround if you have room and a clear track for it. If you do a direct turnaround for 300, you might get by with 4x60 rather than 5x60 because of the extra accels (if they’re fast enough) but when using 90sec breaks, I’d stay with 5x60. You can always be creative depending on the athlete and your specific requirements and the SPP time available.
Charlie,tHE TEMPO IN THE STRUCTURE OF TRAINING FOR SPEED is mentioned as 800m -1200m, is this for a rank beginner or would this suffice for a masters athlete at around 11.5. and is 2200m tempo only for the elites doing fulltime training.
For a master athlete I would keep it btw 800-1400 tops.