believe me, i am not an expert and my comments will go along with this site… anyway
although there are no specific times for you accel zone (i.e., up to 30m), i suppose that’s not your weak point; you need to work more on top speed and if you are losing it at 85-90m on SPEED endurance (i like to make the distinction between speed and special end in 80-150(-200)m and (250-)300m upwards to answer to your other Q -PJ would like that :rolleyes: )
maintaining you accel, you can make much more time from the other two.
for this to happen…
… i would try to progress from a short-to-long schedule -i know you are following a different one, but perhaps for the new GPP, as changing things right now might not be a good idea, unless YOU think so; this approach might be better for short sprints and for you specifically; it’ll allow you to develop top speed and speed end and in this order; always better to put distance on speed rather than speed on distance! the max distance i’ve done so far in one interval is 150m and i’m pretty sure i can run 200m well…
so, i would stay with > or equal to 95% intensity for any speed work! this might seem strange for GPP perhaps, but keep in mind that this is of your CURRENT best and you’ll always be OK! there is no more specific training than this even during GPP and for adaptation of CNS and m. fibres; they’ll get to know pretty soon what they are asked to do…
i haven’t seen any of these sessions there for you; as Charlie says, it’s not the best of 5, but a one-off situation, so train for it! i.e., high intensity and good rests between!
as the name says, in the short-to-long approach you should develop some decent accel first, followed by top speed and lastly be speed end maintaining the rest throughout, which might be tricky at times; examples, 10-30(-40)m, flying 20s-30s with good build up technique-wise of 40-60(-70m) and 95% 80-150s, respectively; you’ll be surprised how quick your speed end sessions will soon become, because top speed is already there!
Weights: i’d go with heavy weights on accel days and medium/light on top speed and speed end days -depending on session, but speed end tends to take more out of me
Plyos: upwards and landing on top of something, or jumping on appropriate mat along with accel-focus phase (hill bounds on grass will also do), vertical plyos along with top speed (e.g., over hurdle, etc) and “length” bounds along with speed end; fit them in your needs; just keep no of reps low! see it as stimulation…
Tempo: since these involve high CNS work, they MUST be alternated with some easy running (referred here as tempo work), which should be of <75% (as upper limit, i’ve never exceeded it!) of current best time of the distance performed and -trust me- on grass! Basically, stay relaxed and let it go as your body dictates (recovery from previous sessions, etc); there are dozens of reasons why this should be there as a recovery session from speed work and some of them are obvious… (e.g., the 300s you’ve got up there, but on
trainers and grass preferrably)
hope this helps!
PS “don’t bother” asking Charlie about the above; it’s all his… :eek:
PS sorry, but i’ve got a problem with sending PMs…
