star keep in mind intensive tempo depends on the event (int tempo for 100m is not the same as it is for other events). If you are doing race pace stuff that is special endurance, not intensive tempo. Classifications are not that easy. Every single middle distance runner would be doing basically intensive tempo for half of their workouts otherwise, which they really aren't when you look at it in the context of their events.

Davan, even though it's race pace, since it's run at the second 200m split pace, it actually falls under the definition of Intensive Tempo (see my math below). The reason I'm interested in this is because I have been trying to put together a plan based on CF training philosophy as well as integrating the 400m philosophy of kitkat (highly respected CF.com contributor). I want to include two Max V sessions or one Max V session and one Speed Endurance session, but I would also like to include a couple of race tempo days like the 6 x 200m (Intensive Tempo), and a session with a couple of 300m reps run at race pace (definitely Special Endurance).

I asked Quik about his times because based on what he just stated in his last post…

Current 400m PB about 50.0ish (because it's a round number)

Current 200 PB 22.23 (since it's this season's best)

A kitkat split for 50.0 would be 24sec first 200m, 26sec second 200m. If Quik were training for the 400m and his next target was 49.0, his kitkat 6 x 200m would be 25.5 off 2 minutes (23.5 and 25.5 = 49.0). This would be the high end of Intensive Tempo (22.23/25.5 = .875).

Quik's current pace for his 5 x 200m (28-29secs) is the high end of Extensive Tempo (79%-76.6%). So, if training for the 400m, and paying close attention to fatigue and cns stress, would this work…

Day 1 Max V

Day 2 Intensive Tempo (6 x 200m at comehome pace off 2 minutes rest)

Day 3 OFF

Day 4 Low Volume Max V or Speed Endurance

Day 5 Low Volume Extensive Tempo for recovery only

Day 6 Special Endurance (such as 2 x 300m race pace followed by 30secs rest, then 60, 50, 40, 30 with walk back rests)

Day 7 OFF

If one day rest (Day 7) is not enough between the Special Endurance and the next full Max V session, what about switching Days 5 and 6, giving two days recovery before the next Day Max V session…

Day 1 Max V

Day 2 Intensive Tempo (6 x 200m at comehome pace off 2 minutes rest)

Day 3 OFF

Day 4 Low Volume Max V or Speed Endurance

Day 5 Special Endurance (such as 2 x 300m race pace followed by 30secs rest, then 60, 50, 40, 30 with walk back rests)

Day 6 Low Volume Extensive Tempo for recovery only

Day 7 OFF