[400stud]

400stud on November 22, 2003 at 3:40 am #8726

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: 😀

[Jay Turner]

Jay Turner on November 22, 2003 at 9:50 pm #23870

Explain to me what a depletion run is.

If you are a 400 runner, what would be the purpose of doing 1000m reps? For overdistance I understand but why so high?

In a recent thread in CF.com I was asking about doing top speed too soon. Is acc. dev. considered top speed work, and if so then why are you doing it in the GPP?

And as far as your set up goes, I would say do short speed 2x's and drop MaxV, as you said, to avoid overkill.

I think you should keep your short speed work in the 40-60 range because 80m may be getting into the Sp. End. if you ask me.

Lets see what others have to say about this.

[pete]

pete on November 22, 2003 at 10:09 pm #23871

I think you'd need to do some accels in meso 3:?:

[400stud]

400stud on November 22, 2003 at 11:40 pm #23872

Gov – Acc. Dev. is not considered top speed work because you do not reach top speed in the distance you run (let's hope anyways 😆 ). The 1000m reps are for strength endurance. I've done them before and liked them, but I'm still not 100% certain about how high I'm going to go as far as the overdistance is concerned. I may only do them if I feel I need them, but normally I wouldn't consider going over, say, 600m, because that's sufficient enough. After consideration, I realize that 80m is too long for short speed, so they will stay in the 40-60m range.

A depletion run is like this… Run 250 hard (like 90-95% time or effort), rest 30-60secs, then run 3x60m with a walkback rest. They're great for kicking you in the butt and great preparation for SE since you'll be used to LA buildup and used to running fast for prolonged distances. A workout usually consists of:

300/30sec/4x60m
250/30sec/3x60m
200/30sec/2x60m
180/30sec/60m

You usually never do less than 3 or more than 4 "reps" (a rep is the depletion sprint and proceeding short sprints).

Pete – The only reason why I'm not doing accels past GPP is because I'm doing some acc. dev. type work now in preparation for the season. Check my journal for details.

[pete]

pete on November 23, 2003 at 6:59 pm #23873

In meso 3 I would think you would need some sort of way to maintain them though. Like maybe 4*30 before one of the maxV sessions or something like that. Maybe I'm wrong.

[400stud]

400stud on November 23, 2003 at 7:13 pm #23874

How about if in Meso 3 I took out one MaxV day and put in one Acc. Dev. day and then during Meso 4 had 2 short speed days, and starting in meso 5 I would have all the acc. dev. I need, so I can begin rotating short speed and MaxV?

Or took out one MaxV day (during M3) and put in one short speed day (acc. component included) and during M4 had 2 short speed days, and then rotate from M5 on?

[pete]

pete on November 23, 2003 at 7:40 pm #23875

I think either of those would probably work well.

[400stud]

400stud on November 23, 2003 at 10:31 pm #23876

Cool.

Mike, you got any thoughts?

[Mike Young]

Mike Young on November 24, 2003 at 1:59 am #23877

I just looked over the program quickly, but I think I do agree with Pete's point about including some (even a small amount) of acceleration development work in the program to maintain what you've developed.

ELITETRACK Founder

[400stud]

400stud on November 24, 2003 at 2:15 am #23878

Alright. Should I stop using it after M3 or maintain it all year?

[pete]

pete on November 24, 2003 at 3:09 am #23879

[i]Originally posted by 400Stud[/i]
Alright. Should I stop using it after M3 or maintain it all year?

Short speed could help maintain it because of the hard accel in. You might just want to play it by ear (not sure whether this is actually the expression or just the way I've always heard it) and decide when the time comes whether you just want to do short speed or do some mixed practices incorporating accels.