If you have been following my log you probably read that I am coaching myself(and teammates) and have been following Latif Thomas’ 400m preseason 12 week training program and I’m not sure really where to go from here.
My plan right now is to do an 8 week SPP indoor phase starting Monday, with a 4 week INDOOR competition phase. followed by another 4 week SPP phase followed by another 4 week competition phase(Our championship meet is the last week of APRIL!).
Problem is I don’t feel completely confident writing my own program atm… so any help is appreciated, right now I’m just going to focus on writing the 8 week SPP.
First off: Latif Thomas’ setup was basically this-
One day of acceleration development progressing from 10x20m(2 min erst) first week to 6x60m(7 min rest).
One day of ET 100s progressing from 10×100 45 second rest to 2x10x100 45 second rest.
One day of LONG hills, 250m progressing from 3×250 walkback to 5-6×250 jog/walkback getting faster as time went on.
Occasionally a long rep day2-3x(500s or 600s) with complete rest.
And occasionally a day of longer ET (200s usually, 300s maybe once)
After being on this website for a number of years I have learned a lot. I believe(if i understand correctly) that I will need to develop some Speed endurance and Special Endurance I and II, this is my general plan so far….
M: Speed day(accel/max v)
T: Intensive tempo(4 weeks) progressing to Special Endurance I.
W: Extensive tempo/GS circuit
Th: Max V and..Speed endurance?
F: SE II
Problems I might see with this plan.. not enough recovery? Maybe I’ll start working out on Saturdays..
Also a quick question, I found this progression looking through the site and was wondering if it would be classified as SE II:
1. 3×150/150/100 – 30s rest on reps 6-10′ on sets
2. 3x2x200 – 45s rest on reps, 6-10′ on sets.
3. 3x2x200 – 30s rest on reps, 6-10′ on sets
4. 2x2x200 – 20s rest on reps, full recovery on sets
5. 2×250/200 – 30s/full
6. 2×300/150 – 30s/full
7. 2×350/100 – 30s/full (this one will be tough to do at race pace)
Hope to get some good feedback guys, I opened up well and really hope to run fast this season and coach my teammates to do the same!