Speed work: Longest session at highest level:
WU = 1hr, 4 x 30m block starts, approx 20min
80, 100, 120, 150 with recoveries about 85min
so total = 2hrs 40 or so, but this is not done very often and, for college athletes, it would be extremely unlikely that they could ever perform at such a level to justify these recoveries.
Special End should not be a problem: WU 1hr
If it’s an absolute must, you can split up the weights as shown on the GPP dvd and as well, as a beginner, it’s likely you won’t need as much recovery between sprints, saving some time there The guide is to be surethat the running times stay relatively constant during the session
What would you do with a collegiate athlete that went home for break w/ minimal indoor track access? I was looking over the Vancouver S->L graphs and the only way I could imagine implementing it would require training during the “winter break” most collegiates have. How did you deal with this in the past and what are some ways you could work around this? Thanks for any help!
(1) You can start SPP a couple of weeks earlier, so the 3-1-3 cycle is completed just before winter break. The break, then, is reslly the taper, where athletes could do (at least) tempo, plyos, and maintenance weights. In the US, this requires a long peak, as the NCAA indoors are in March. But this, I would think, would be the preferred option, because you have to get enough races in.
(2) You can schedule the SPP such that the recovery “1” becomes a “2” during break. You, then, would have 3 weeks more of SPP after the break, which might mean that you don’t race–at all–until February.
Charlie in this and many other threads you have mentioned for college or junior developing athletes, it would be extremely unlikely that they could ever perform reps at such a level to justify these (full) recoveries.
with that in mind who long is long enough?
below is 3 varying athletes, ages and times all doing the same session. what would the likely recovery be for each different athlete.