I have a question about MaxV Training. In my weekly training I said on Monday I'll be doing 40m flys. But I said I'll have a 15m accel., a 10m "fly", and a 15m decel. So would that be called a 40m fly, or a 10m fly?
Also, about how much recovery time to I get in between reps? I gave myself 3 minutes rest. Is that too little? Too much (I doubt it but just asking)? Help out guys.
That's a flying 10m and the rest is appropriate considering you're only "flying" for 10m. When you get to 20m and 30m flys then you'll be looking at 5-10min rest intervals for quality runs.
Like 400stud, I'd call that a flying 10m. I have however heard others refer to it as you have but I think it's far less common. I also agree with 400studs rest comments.
Thanks guys. I have another question. When doing split runs, obviously they are done at 90% or above. So after you finish the 1st segment (the run is 300m split 150, 150), since you can only run the second segment fast relative to how fast you can go at that point, should you try to run all out (in your mind) to compensate for how tired you may be and thus (possibly) ensure that the second segments time is equal (or near equal) to the first one? Or should you just not worry about it and still think 90%?
This question, now that I think about it, can apply to any workout, not just split runs. Thoughts?
I would think you'd probably want to try to run both at the same time, so if that means pace has to suffer a little it would probably be best.
However, I think if you ran the first run on time and the second on effort you might gain more seeing as how you'd be teaching your body to deal with LA and to be able to run fast in a fatigued state.
It raises a good point (do we give %s off of perceived effort or PR time) that can be right either way depending on what you're trying to accomplish with the session. If you were trying to simulate a race, I think you'd probably not want to go on effort.
It would probably not be in your best interest to simulate race situations early on in the season (like GPP, early SPP) because your body is still not fully adapted and in "race" mode.
However, I don't see why you would want to run at race pace all year anyways. Wouldn't you want to attempt to run faster than race pace at times to help develop more speed/endurance?
Ok, that brings up another question. Explain how you can go faster than race pace? I would assume you could do it if your event is 400 meters and you run short speed and/or flys faster than you would for a 400. But how else can you go faster than race pace?
For 400m you can go faster than race pace, but for shorter events I don't see how it is possible, unless you are the type to run a paced 200m dash in which you only run so fast in the curve (perceived effort) before finishing, etc.
But honestly, race pace only applys to 400m and up.
What time of year would you want to start doing workouts that are faster than race pace? How long (days/weeks) and/or how often (times/wk) do you do these workouts? And if you can, give me a sample workout of it.
Oh and here is next weeks workouts. You guys comment when needed as usual.
TUESDAY
Strength Endurance â?? 2 x 2 x 40m running Aâ??s and Bâ??s
Extensive Tempo - 5 x 500 @ 67.5% w/1 min. rest
Weights
WEDNESDAY
Split Runs - 3 x 400 (200, 200) @ 90% w/ 30 sec. rest b/w each segment, full recovery (10 min.) b/w 400s
Power Speed - 10 x 10 sec. fast rope jumps
Abs
Weights
THURSDAY
Extensive Tempo - 10 x 300 @ 67.5% w/30 sec. rest
Weights
I would say you'd want to start off at faster-than-race-pace work early on in the year (such as during SPP and maybe the beginning of Pre-Comp) and stay at race pace later on in the year (closer to peak) to prepare you for the race. That's my opinion on how you'd do it.
As for your workouts, the only problem I see is that on the Split Runs day, your rest b/t your 200's is a tad too short. I'd say 2-3min running at that pace. Trust me, running that fast, even with a slightly extended rest period, you'll feel the burn and get a good workout.
I don't understand why you'd need that much rest in between. I mean I know you'd still feel the burn, but what I mean is, last week in between the 300 splits (150, 150) I only got 30 seconds rest. So are you saying I'd need THAT much additional rest (2-3 min.) by only increasing the rep volume by 100m?
I could be wrong, but my thinking was that each week of my split runs meso I could increase the distance run, and keep the rest the same. Doing that I figured would have me gain more from the workout, if that makes any sense.
I see where you're coming from. I just always noticed checking out others' workouts that when doing split runs they usually put 2-3min b/t reps and then full recovery b/t sets. But, if you're able to churn out quality runs all workout with such a short rest, more power to ya! Maybe someone else could clarify….
When you say "reps", I am assuming you are referring to each segment of the split run (in a 400m split run, 200/200). Anyway, maybe mike or someone else can help me. Anyone?????
I have a question going back to intensive tempo that I just thought of. I read somewhere of an athlete wanting to do some IT. I didn't know for sure, but it seemed to me that he was doing these IT workouts on the "recovery" days, meaning, he did . . .
Monday - CNS day
Tuesday - IT
Wednesday - CNS day
Thursday - IT
Friday - CNS day
Is this the correct way to do IT training, or is int. tempo to be a substitute for the CNS days? I always thought it should be a substitute for CNS days. But in an attempt to think "outside the box," it IS called intensive TEMPO. So I figured that maybe it should be done on "recovery" days. Afterall, it's not to be ran very fast (80-89%), which means it's not very CNS taxing. What do you think?
