During the peak 3 weeks of competition, whats a good volume of tempo to be doing in between meets/speed sessions, and good intensity? 50-60% speed?
The volume and intensity of tempo doesn’t have to drop very much because simply maintaining and not advancing what you’ve been doing gets easier and easier and it has no detremental effects on the CNS. That said, it often drops due to travel and other exigencies specific to the competitive period. Some sessions get missed and some drop from 2200m or so down to 1000m. It will be very individual.
You may want to decrease the distances, for example in spp2 200-300m follow by 100m runs in comp.
Would there be any sort of a warm up before tempo? Other than a very quick jog + static stretching.
I’ve mentioned in various products that we didd the warm-up in two parts. WU1 was for every session and WU2 in spikes was for speed work. The more consistent you are in prep, the more consistent the results are.
In which products are these warmups mentioned? I just purchased the e-book master set and have only started reading speed trap. Are they mentioned in one of the included items within the master set?
Thanks
I know there is good information on warming up in the GPP Fundamentals DVD.