Alright people, I know I've posted this once or twice before, but now I think I finally have it 100% setup and wanted final thoughts before I began planning the actual workouts. So, without further adue…
Every Tuesday and Thursday is Ext. Tempo, so I'm not even going to post that, just the other days.
Depletion Runs – Ex: 200/30sec/3×60
Strength End. – Running A's followed by Overdistance Ext. Tempo (400-1000m reps)
Meso Setup:
GPP – 6 Weeks
SPP – 8 Weeks
Pre-Comp. – 8 Weeks
Comp. – Up to 8 Weeks (10-day taper involved and at least 1 full meso)
GPP (6 weeks):
Monday – Acc. Dev.
Wednesday – Extended Warm Up/Strides
Thursday – Int. Tempo
Saturday – Bleachers
This is only setup this way so it can go with my weightlifting schedule of 4x's a week (Mon/Tue/Thurs/Fri), but next meso it goes back to normal. Ext. Tempo on Tuesday and Friday this meso.
Meso 2:
Monday – MaxV
Wednesday – Depletion Runs
Friday – Hills
Saturday – Strength Endurance
Meso 3:
Monday – MaxV
Wednesday – Split Runs
Friday – MaxV
Saturday – Strength Endurance
Meso 4:
Monday – MaxV
Wednesday – SE2
Friday – Short Speed (40-60m reps)
Saturday – Hurdle Mobility / Buildups / Strides
Every Saturday from this meso on will be the same except on competition days in which the whole micro changes.
Meso 5:
Monday – MaxV/Short Speed
Wednesday – SE1/Speed End.
Friday – MaxV/Short Speed
Starting in this meso I'll be rotating each week. One week I'll do MaxV one day, Short Speed one day, and SE1 the Wednesday and the next week will be 2 Speed Endurance and 1 Short Speed. This micro setup will run me through the rest of the season.
The only questions I have are…
1) For Short Speed work, would it be too much to go up to 80m reps, or is that too much on the Speed End. side to be considered "short speed" and thus keep it at 40-60m reps?
2) During meso4, should I do Short Speed 2x's and drop the MaxV to avoid overkill, or is everthing as far as MaxV and Short Speed setup OK?
3) When I start rotating, in Meso5, is it OK the way I have it with one MaxV day, and 2 Speed Endurance day or should it be 1 MaxV (or Short Speed?) and 1 SE1 as well as one Speed Endurance day?
Ex:
Monday – SE1
Wednesday – MaxV …OR… Short Speed
Friday – Speed Endurance
Same with the other week — OK with one of each type including the choice of SE1 over Speed Endurance?
That's all. I thank everyone for their patience and time to look at this and dealing with me and I promise this is the last time I'll post this crap. :saint: 😀