Guidelines

    Posted In: Training Theory

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          Participant
          400stud on August 11, 2003 at 11:44 am #8516

          What do you guys think are some general guidelines to follow as far as different types of workouts? Everyone has different guidelines, so let's hear it.

          In your response include distances for each rep, volume (min and max), rest, and purpose (alactic anaerobic system, strength endurance, etc.). All for the following:

          Int. Tempo
          Ext. Tempo
          Speed (all aspects)
          Speed Endurance
          SE1
          SE2
          Hills
          Running A's
          Long Bounds

          And if you want throw in some sample workouts to go along with it. I know I'm not the only one not 100% sure about these things so let's get a discussion going.

          I know certain things depend on phase so if you want to specify that, too, go for it.

        • Mike Young
          Keymaster
          Mike Young on August 12, 2003 at 12:27 am #21507

          Nice topic. I was in the middle of adding something like this to the new FAQ secion, so I think when I'm done I'll post it here also; but first of all, so we can all get on the same page, what event are we talking about or are we making these so general it shouldn't matter?

          ELITETRACK Founder

        • Mike Young
          Keymaster
          Mike Young on August 12, 2003 at 1:32 am #21508

          Here are my general guidelines. I'll post specific ones when you anwer my last post.

          ELITETRACK Founder

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          Participant
          400stud on August 12, 2003 at 4:32 am #21509

          Let's get sprint specific now and if anyone wants guidelines for other events they can ask.

        • Mike Young
          Keymaster
          Mike Young on August 12, 2003 at 1:08 pm #21510

          I looked over the question again and it is very extensive! Here's my brief and very quickly put together answer for a 200m runner:

          Very Very Early: 1 meso
          Int. Tempo: 1 day a week (~1600m / session)
          Ext. Tempo: 2 days a week (~2200m / session)
          Speed: resisted runs or hills / stairs: 2 days a week (~500m / session)

          Very Early: 1-2 mesos
          Int. Tempo: 1 day a week (~1600m / session)
          Ext. Tempo: 3 days a week (~2200m / session)
          Speed:
          -acceleration development: 1 day a week (~120m total)
          -resisted runs or hills / stairs: 1 day a week (~400m total)

          Early: 1-2 mesos
          Int. Tempo: 1 day a week (~1400m / session)
          Ext. Tempo: 3 days a week (~2200m / session)
          Speed:
          -acceleration development: 1 day a week (~200m total)
          -speed development: 1 day a week (~200m total @ Vmax)

          Mid: 1-2 mesos
          Int. Tempo: 1 day a week (~1400m / session)
          Ext. Tempo: 2 days a week (~2000m / session)
          Speed: acceleration development and speed development on the same day: 2 days a week (~150m total @ Acc.; ~150m total @ Vmax / session)

          Precomp: 1-2 mesos
          Ext. Tempo: 2 days a week (~1800m / session)
          Speed: acceleration development and speed development on the same day: 2 days a week (~150m total @ Acc.; ~150m total @ Vmax / session)
          Speed Endurance 1: 1 day a week (~1000m)
          Speed Endurance 2: 1 day a week (~1200m)

          Comp:1 meso
          Ext. Tempo: 2 days a week (~1400m / session)
          Speed: acceleration development and speed development on the same day: 1 day a week (~100m total @ Acc.; ~100m total @ Vmax)
          Speed Endurance: 1 day a week (~700m total)
          Speed Endurance 1: 1 day a week (~1000m)
          Competitive effort / meet

          ELITETRACK Founder

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          Participant
          400stud on August 12, 2003 at 8:14 pm #21511

          Dang, mike. I appreciate the long response. Just one more thing….can you get 400m specific?

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          Participant
          QUIKAZHELL on August 13, 2003 at 11:51 am #21512

          Mike great post i agree with everything exept…..

          Comp:1 meso
          Ext. Tempo: 2 days a week (~1400m / session)
          Speed: acceleration development and speed development on the same day: 1 day a week (~100m total @ Acc.; ~100m total @ Vmax)
          Speed Endurance: 1 day a week (~700m total)
          Speed Endurance 1: 1 day a week (~1000m)
          Competitive effort / meet

          How can you fit in 3 speed days with a competition unless you meant for your competition to count as SE 1?

          was that the case or no?

        • Mike Young
          Keymaster
          Mike Young on August 13, 2003 at 1:26 pm #21513

          Quik-
          I'd like to say that's what I meant but it was really just a result of posting too quickly without checking the post :shock:. I think your option sounds good.

          ELITETRACK Founder

        • Mike Young
          Keymaster
          Mike Young on August 13, 2003 at 1:31 pm #21514

          For a 400m runner, I think I'd basically keep it the same except the volume on everything would be a little higher (~10%) other than for extensive tempo and speed work, the distances for each rep would be slightly longer except for speed work and the average intensities for the speed endurance (including 1 and 2) would be slightly lower.

          ELITETRACK Founder

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          Participant
          400stud on August 14, 2003 at 11:59 am #21515

          Alright, mike. I looked over it again and I have a few questions:

          1) Should 400m runners really be doing acc. dev. all year round? I thought after so long acc. dev. would turn into speed development and maxV?

          2) Should acc. dev. and speed dev. or maxV be on the same day? That seems weird to me. Can you give an example workout?

          3) When you say Speed Endurance 1 and 2, are you actually referring to Special Endurance?

          4) Do you really want to use Int. Tempo that much? I thought maybe through the 1st three mesos, but all the way until Pre-Comp?

          I think that's it.

        • Mike Young
          Keymaster
          Mike Young on August 14, 2003 at 12:54 pm #21516

          1) Should 400m runners really be doing acc. dev. all year round? I thought after so long acc. dev. would turn into speed development and maxV?

          Probably not. For long sprinters, a focus on acceleration development should shift to a focus on MaxV. This is what I've recommended in other posts (and what you're probably referrring to). It's again a result of a too-quick response.

          2) Should acc. dev. and speed dev. or maxV be on the same day? That seems weird to me. Can you give an example workout?

          I don't see a problem with it, especially for 200 and 400m runners. They're both high CNS activities and while not the ideal setup for maximal development of either it is probably the most time efficient for a long sprinter who may need to focus more on speed endurance. 90m sprint-float-sprints would be an example. The first 30m could be acceleration development and the final 30 could be MaxV development. Another example would be doing 5 x 30m with full recovery; and then coming back after 10 minutes and doing 4 x flying 30s.

          3) When you say Speed Endurance 1 and 2, are you actually referring to Special Endurance?

          They're somewhat interchangeable. I don't really think it would really matter. It would depend more on the current strengths and weaknesses of the athlete…..I picked this up from conversations with Dan Pfaff.

          4) Do you really want to use Int. Tempo that much? I thought maybe through the 1st three mesos, but all the way until Pre-Comp?

          I don't see a problem with using it in that middle cycle (I don't have it in pre-comp as you seem to say). My rationale was that by the mid meso, the intensive tempo that was a mid-to-high CNS day (relative to the rest of the week) in the first 3 phases is now a low-to-mid CNS day (relative to the the other high intensity days) during the mid meso. Note that the volumes have dropped for both the extensive and intensive tempos to better facilitate recovery from the increased intensity work.

          ELITETRACK Founder

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          400stud on August 14, 2003 at 7:30 pm #21517

          OK, that cleared things up.

          So, the Int. Tempo could turn into the split runs I mentioned and then turn into special endurance runs from there? Kind of like how I had it?

          Thanks.

        • Mike Young
          Keymaster
          Mike Young on August 15, 2003 at 12:58 am #21518

          Sounds ok to me!

          ELITETRACK Founder

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          400stud on August 15, 2003 at 5:02 am #21519

          Score!!! I got it.

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          Participant
          2belite on August 16, 2003 at 2:03 am #21520

          quote:
          ——————————————————————————–
          3) When you say Speed Endurance 1 and 2, are you actually referring to Special Endurance?
          ——————————————————————————–

          They're somewhat interchangeable. I don't really think it would really matter. It would depend more on the current strengths and weaknesses of the athlete…..I picked this up from conversations with Dan Pfaff.

          Mike can you explain what it is that you picked up from Dan.
          Thanks

        • Mike Young
          Keymaster
          Mike Young on August 16, 2003 at 3:08 am #21521

          2belite-
          Basically what I learned was to not get too caught up in whether you're using speed endurance or one of the special endurances but rather to just base the workout on what the athlete needs at that given point in time.

          ELITETRACK Founder

        • Jake
          Participant
          Jake on April 15, 2014 at 2:15 pm #213926

          Old thread but very interesting. ?Could you substitute the ex tempo in favour of general endurance circuits etc. If so how would you transfer the volume?

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