[scottyo]

scottyo on February 4, 2005 at 4:13 am #10380

Hey,

After a massive layoff im trying to make a comeback. I was forced to stop running last june by what i thought was os. pubis. I am hoping to concentrate on the 200m and do the odd 100m. I was a 400m guy but due to injury fears i want to stay away from any sort of volume. Due to this im really wanting to stray from intensive tempo that im so used to but am struggling for alternatives that would give me a good base and preparation for SE1.

My planned program so far is (GPP)

M- Accel dev. Weights
T- Tempo (starting at 1200m up to 2000m), General fitness&core
W- ?? weights
Th- as tues
F- Accel dev. Weights
sat- tempo

Ideas as to wednesdays workout to give me a good lead-in to SE? I may have included med balls but dont have access to one unfortunately.

Regards,

Scotty

[QUIKAZHELL]

QUIKAZHELL on February 4, 2005 at 10:39 am #41756

Split Rep. Speed Endurance aka neuromuscualr speed endurance…

3x3x60 w/1 min rest and 5 between sets

or you can do regualr split runs such as..
200 rest 90″ 100 resting 10 mins between sets..
or 150 rest 1′ 150

Be creative and periodize these runs so they eventually turn into a session such as 2×300 or 4×150

[scottyo]

scottyo on February 4, 2005 at 11:27 pm #41757

Thanks for the suggestion..ill probably do 3*3*60m or something similar. What intensity should these reps be at..with intensive tempo i never had an unloading week during GPP due to the relatively low intensity, so would you have to unload with this sort of work?

[QUIKAZHELL]

QUIKAZHELL on February 5, 2005 at 3:14 am #41758

The runs should be at 95-100%.
I dont feel the need to unload during GPP unless you are feeling trashed. I use this phase as accumualtion into SPP then unload a week before the start of SPP.

[scottyo]

scottyo on February 5, 2005 at 4:38 pm #41759

Thanks, youve been a massive help!