taake to answer your questions first:
1. Yes I very rarely repeat a session during a 6 week macro-cycle. However the sessions maintain the same theme but I am sure you understand training progression, so they progressively increase load in some form. Either by speed, length, changes in rest etc.
2. Yes, but some people overdo this in my opinion. I have a relatively short gpp and in actual fact is part of the break from one season to the next. I usually hit general strength and technical drills hard for a bout 4 weeks maximum and that’s that. As I said before (I think) I never aim to be far off peak all year round so I do speed work all year and the intensity levels fluctuate based on my competition schedule as we run indoor and outdoor. Comp (or FPP) for me is just bringin it all together and tapering, so basically bringing the training into competition style running at 100%. Often I use lesser competitions for this ahead of the improtant ones as this is the best prep I can get. I vary the distances the athletes have to compete at so they would usually only do one or two 400 (for example) before the big meets. I have my 400 guys doing 200, 100, 60 and sometimes 800s.
On your repsonse to taake. I think the program shouldn’t be too complicated. It is easy to get carried away with all the different periodisation models. In general, you come out of a heavy competition phase in the summer. You need to recover and rebuild for a bit, but you shouldn’t lose the level you’ve achieved, it should be built on for next season. Then you build on it and common sense says that you then bring it all together ready for the big competitions. The macro-cycles can be called anything you want, but the upshot is that the overall picture will be asa I described. Even the term macro-cycles is a bit fancy. I break the training up into blocks of 4-6 weeks based on competition, holidays times of year or anything else. I am also a soccer coach and I do the same thing, but in Soccer we don’t call it anything. We have pre-season and season and a break!
taake I’ll get back to you when I have had time to think on your program. When does your current season end? Is it roughly August?
To answer your initial question on your workout schedule I’ll come back to you when I’ve had a bit more time to think. However, looking at your pb’s you could improve a lot with more speed. Your shorter sprint times are down on what I would expect, although perversely, I would expect that as you transferred from 800. I would work on absolute speed and have you competing at 200m for a while to bring that speed down to 22.x and the 10m to 11.x. This would in turn bring down your 400 times.
1. No. As Cody said maxV is very short. For these we do Fly 10’s, 20’s and 30’s and no more. Downhill (very low gradient) running as well at max speed to tax CNS. Usually a 30-40 technical build up to max. Long recoveries.
2. As cody said n/a
3. Always IMO
3b. I use a stop watch coupled with my eye. I don’t always trust what the athlete tells me (although I do ask them) as sometimes it feels fast because they are putting more effort in. Usually I can see a drop off as they start to tighten up. It is a tension pattern and each athlete is different but I can usually tell.