If my main concern is on supercompensation for my athletes, and am using the 3-1 schedule, would I be correct to use a training scheme as the one below, this is only a sample. Saturday Special Endurance runs are e.g. 1x100m, and 1x200m at 95%… I appreciate any advise.
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | ||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Wk1 | Speed | 200m | Tempo | 1000m | Off | Speed | 350m | Tempo | 1000m | SpecEnd2 | 300m | Off |
| Speed End | 300m | |||||||||||
| Wk2 | Speed | 220m | Tempo | 1000m | Off | Speed | 370m | Tempo | 1000m | SpecEnd2 | 300m | Off |
| Speed End | 320m | |||||||||||
| Wk3 | Speed | 240m | Tempo | 1000m | Off | Speed | 390m | Tempo | 1000m | SpecEnd2 | 300m | Off |
| Speed End | 340m | |||||||||||
| Wk4 | Speed | 230m | Tempo | 1000m | Off | Speed | 380m | Tempo | 1000m | SpecEnd2 | 300m | Off |
| Speed End | 330m | |||||||||||
| Total | 2240m | 4000m | 1530m | 4000m | 1200m |
| Total Volume per week in meters | |
|---|---|
| Theme | Wk1 |
| Speed | 550 |
| Speed End | 300 |
| Spec End2 | 300 |
| Tempo | 1000 |