I do one speed endurance session pr week. 8x100m uphill.
But why do you work on special endurance now? I am in base training.
Whats the purpose of the session on friday? 200m at that slow speed. with that long recovery.
Why dont U use the weekend to spread out the training? For me its seems like to many medium days in a row, without suffivient recovery!
Special Endurance is really the only specific endurance work you can do. Later on these become fewer and farther in distance/time as in advancing from 250-350m.
What’s your open 200m and open 400m time? For males a good general rule I use is number of reps + open 200m time = time to run each rep and to keep each rep under 36s. If this workout on friday is too easy, then you are not a 400m runner, but a distance runner.
Why would you need to use the weekend for training? It’s a 7 day micro with 2 days to adapt acutely and chronically in the long run, if you want use 4 (1 rest day) or 8 (2 rest days) micros then day of the week doesn’t matter. It’s actually a lot less stressful than what you were doing since the 200s are SO SLOW!!! It’s also less volume at obviously slower speeds than you wish to run them with longer recoveries than you wanted so that day is less stressful. Extensive tempo should feel refreshing, tempo endurance should produce enough of a lactate response. The special endurance is find out how well you handle running to your event and the accel/maxV work is to improve your overall speed capabilities.
When you no longer need acceleration work only that’s when to introduce speed-endurance.