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Thread: GPP Hill graph

  1. #1
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    GPP Hill graph

    For week 6 and 7 it shows introducing speed work on the track while cutting back on the hills. For week 8 it shows 3 days of hills.

    What track work, if any should be done this week?

  2. #2
    Quote Originally Posted by ESTI
    For week 6 and 7 it shows introducing speed work on the track while cutting back on the hills. For week 8 it shows 3 days of hills.

    What track work, if any should be done this week?

    Week 5: 2 hills/1 flat session
    Week 6: 1 hill/2 flat sessions
    Week 7: 3 flat sessions

  3. #3
    Flat sessions can be done on grass ?

  4. #4
    Quote Originally Posted by Track_man
    Flat sessions can be done on grass ?

    They can if the grass surface is level etc, I would perfer the track for runs such as efe/fef.

  5. #5
    How many pages of graphs were supposed to come with the download?

  6. #6
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    Week 7 has hills, too, on Saturdays.

    You also keep the hills on Saturday(from what I could tell) and take them out to 80m(from 60m in week 7) within the next 2-3 wks.

  7. #7
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    Charlie, what do the weeks after week 7 (regarding the hill work) on Saturdays look like since you say "out to 80m within 2-3 weeks"-I'm assuming you mean within 2-3 weeks of the completion of week 7?

    I've never been able to figure out how this works with high/low since you are going from speed to hills on consecutive days(Friday/ Sat.).

    After the hills are completed after, I suppose(?), 9-10 weeks do you go back to tempo days on Saturdays? Thanks.

  8. #8
    Administrator Charlie Francis's Avatar
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    Quote Originally Posted by Pioneer
    Charlie, what do the weeks after week 7 (regarding the hill work) on Saturdays look like since you say "out to 80m within 2-3 weeks"-I'm assuming you mean within 2-3 weeks of the completion of week 7?

    I've never been able to figure out how this works with high/low since you are going from speed to hills on consecutive days(Friday/ Sat.).

    After the hills are completed after, I suppose(?), 9-10 weeks do you go back to tempo days on Saturdays? Thanks.
    The hills are tolerable on Sat because:
    A: They become lower intensity over the longer distance, which contrasts with Fri's short speed. You'll often see this with Strength Endurance set-ups as well. As the intensity rises on Fri into the SPP, you can ultimately shift to Strength Endurance to keep the overall intensity tolerable yet still get great conditioning.
    B: You have Sun off to recover (as in Sp, SE, OFF)

  9. #9
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    Okay, thanks.

    Are the hills completed after approx. week 10(since you say to 80m within 2-3 wks) or do you stay with them longer?

    If so, do you eventually replace them in the program with tempo/hurdle mobility on Sat. as done previously?

    I know I'm all about the questions but in totaling your speed volumes late in the gpp/early spp do you include the hill work? I say this since I see the speed volume peaks around the same time as week 3 of the 3/1/3 mx. strength phase. I'm trying to figure out if the volumes of each speed session are actually higher to get this total volume or is the total higher due to including the volume from four(?) days(with the hills).

  10. #10
    Administrator Charlie Francis's Avatar
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    Quote Originally Posted by Pioneer
    Okay, thanks.

    Are the hills completed after approx. week 10(since you say to 80m within 2-3 wks) or do you stay with them longer?

    If so, do you eventually replace them in the program with tempo/hurdle mobility on Sat. as done previously?

    I know I'm all about the questions but in totaling your speed volumes late in the gpp/early spp do you include the hill work? I say this since I see the speed volume peaks around the same time as week 3 of the 3/1/3 mx. strength phase. I'm trying to figure out if the volumes of each speed session are actually higher to get this total volume or is the total higher due including the volume from four(?) days(with the hills).
    It's individual, depending on weather (for us), level of the athlete (lower the level, the less the speed work contrasts and also the longer the GPP)
    Also, you DO include the volume of the hills in the speed totals.

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