I increase my tempo to a certain point then drop it back down as the season goes on.
My question is with speed and speed endurance>
in max velocity/ accel in my 3-1-3 cycle i add about 20-50 meters week so for example here is my latest cycle… (PRECOMP PHASE)
6×30 (20 meter flying start)
total= 300 meters
3×30 (crouching start)
3×30 (20 meter flying start)
2×55 (crouching start)
3×30 (20 meter flying)
For the next cycle i will probably start at around 380 and work my way up..
my question is how long should i keep working my way up for? Waht should be the highest volume of pure speed work should be 450 meters? i run the 100 200 and sometimes 400.
Now lets take a look at my latest special/speed endurance cycle…
1×300 1×200 2×150
during my next cycle i would prob start at 700-800 meters but what would be the highest i would want to go up to?
just a note: my intensity during speed work is always 95-100% and during speed/special end work my intrensity is from 93-95% of my personal best time.
I havent been changing my intensity only the volume of my work during the unloading week.