[i]Originally posted by 400Stud[/i]
By depletion runs I'm assuming you're referring to things like 250/30sec/3x60m and things like that, correct?
If so, [b]they take the place of split runs though doing one speed day and then two "endurance" days (one split run/one depletion) may not be bad, I'm not sure.[/b]
Either way, the first reps is run as fast as you want and the supplemental runs are all run at max, or near-max speed (like a short speed rep). It's however fast you want to go. When I considered doing them I was going to go at Int. Tempo pace and then full speed, but coming off Int. Tempo I thought this was overkill, and plus to truly "deplete" your body you need to run fairly fast, so I'd say run the depletion run at or above 90% (in the SE range).
Hope this helped.
I was thinking about this statement. Mike what do you think about this? During a depletion run meso, could you have a split run day and a depletion day, on say, Wednesday and Friday respectively, and get away with it? Or is it better to stick with one session per week?