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Thread: SPP download

  1. #1

    SPP download

    I bought the SPP down load and but I had to re-format my hard drive and I forgot to remove the SPP down load before wiping my hard drive. So its gone :-(

    I wanted to try doing the 4x6x60m work out this indoors. But I cant remember if there was a plan like the vanc 04 download...

    If anyone recalls please post!

  2. #2
    Actually, Charlie doesn't get into workout details (progression of rest periods) in the SPP download. The s-l graph for Vanc04 has this information (the full progression through the phase, including rest periods and accel limits), but the SE workout in Vanc04 is 3X4X60.

    If you really want to do 4X6X60 rather than 3X4X60, you'd have to ask Charlie about the rest periods/progression. Keep in mind, that's ~1500m HI in ONE workout.

  3. #3
    fogelson
    Guest
    3x4x60 is what you're supposed to progress to if you went straight from the Vanc'04 Plan.... I have it, but don't believe it is kosher to e-mail without Rupert or Charlie's permission.

    4x6x60m.... have fun with that I am not sure about your level, facilities, or fitness, but I would probably start around 3x4x60m around once a week (versus twice a week) if you are going on a track. I remember doing this and it was incredibly intense, even when you put in an intensity limit, and since I was not getting therapy at the time, could only handle that. I am now getting therapy twice a week and will aim to start with 4x4x60m this year on grass or grass-turf once SPP comes along (still not ready for that 4x6x60m death on the track).

  4. #4
    Quote Originally Posted by lkh View Post
    Actually, Charlie doesn't get into workout details (progression of rest periods) in the SPP download. The s-l graph for Vanc04 has this information (the full progression through the phase, including rest periods and accel limits), but the SE workout in Vanc04 is 3X4X60.

    If you really want to do 4X6X60 rather than 3X4X60, you'd have to ask Charlie about the rest periods/progression. Keep in mind, that's ~1500m HI in ONE workout.
    Hey whats up? Hope your season is going well. I did some of the contrast stuff you were doing and saw improvement. Thanks for your posts!!!

    I did hi volumes of 120s ( up to 2x6x120 @ a bit faster than int tempo) this outdoors and I got better in both the 1 and 2. I just wanted to keep a good thing going. I know I can do 2x6x60 at 90%. Its hard but I can finish it. I wanted to do some of longer stuff this indoors but I find that the turns mess with my achillies too much (I had achillies repair few years back) So I wanted to do a hi volume of runs on the straights. I've got a few reasons for looking into this for SPP.

    1)time- i can only get to the track 2x/week. Im thinking to do a hi volume 1x/week and 1 speed session /week then do some of the basement tempo stuff at home...

    2) running on the turns is hard on my lower legs
    the indoor track by me is flat and tight.


    I can go outside until november after that it starts getting brick outside and I hate running in the dark. I was going to do the 12 week SPP starting in october.

    My idea is:
    October - Mid November outside (Mid November- Jan) Indoors

    Monday
    4x6x60 the accel limit would start out @ 20m(progress to 4x60 w/40m accel limit over 12 weeks

    Tues
    tempo/fitness/bike etc

    Wed
    Speed as in the vanc 04

    thurs
    tempo/fitness/bike

    Fri
    Rest

    Sat
    Spec End. (its still warm until november sat will eventually become a race day)

    Sun
    rest

    after Mid november

    Mon
    Keep SE 60m runs

    Tues
    basment stuff

    Wed
    Speed

    Thurs (Will drop this if I race)
    tempo

    Friday
    Rest

    Sat
    Race or tempo or Special endurance..

    Just kicking some Ideas around....

    Charlie is this progression wrong?

    Thanks!

  5. #5
    Moderator xlr8's Avatar
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    Jan 2003
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    Speaking of the Vanc04 plan, I was looking it over and for the chart titled "Phase I speed progression - short to long", there are no runs over 60m. I understand that the 60m runs on the special endurance day are with incomplete recovery.

    However, I thought that some of the work moved out to 120m+ even in a short to long plan. Would this be in phase 2 of SPP? Also, does any of this change for a sprinter that is also looking at competing in the 200 as well as the 100?

  6. #6
    fogelson
    Guest
    Xlr8,

    That plan is designed for people who are limited to an indoor track and plan on focusing on the 60m indoors (which is what the plan is targeting). I think Charlie has said before that some work to 80m or so could be done if you have no facility or weather restrictions.

  7. #7
    Quote Originally Posted by xlr8 View Post
    Speaking of the Vanc04 plan, I was looking it over and for the chart titled "Phase I speed progression - short to long", there are no runs over 60m. I understand that the 60m runs on the special endurance day are with incomplete recovery.

    However, I thought that some of the work moved out to 120m+ even in a short to long plan. Would this be in phase 2 of SPP? Also, does any of this change for a sprinter that is also looking at competing in the 200 as well as the 100?
    I have had several discussions with coaches on this forum about this topic, we have agreed that it would be helpful if the athlete performed 80-120m runs while using a 20-30 int limit.

  8. #8
    Quote Originally Posted by xlr8 View Post
    Speaking of the Vanc04 plan, I was looking it over and for the chart titled "Phase I speed progression - short to long", there are no runs over 60m. I understand that the 60m runs on the special endurance day are with incomplete recovery.

    However, I thought that some of the work moved out to 120m+ even in a short to long plan. Would this be in phase 2 of SPP? Also, does any of this change for a sprinter that is also looking at competing in the 200 as well as the 100?
    If you follow the Vanc 04 SPP then take it out to 120 in SPP 2 (spring time) it should work. You could even do a SPP3 out to 150-200m (look at Ben's 87 yearly plan)

    Im going off of my own instincs not just Ben's plan... I think I messed up this year doing only 120s I should have gone farther than 120s. Even though I improved 1 sec in the 200 I think I could have done more. After I PRd in training for the 120 I started to do only short stuff. After a few weeks of not doing the longer stuff I started to feel a bit more tired at the end of the 200. Even though I was well rested before the meets... So Im def going to try and go out to 200 after I have a nice 120 in place.

  9. #9
    fogelson
    Guest
    Sorry, but question:

    How do you do 2x6x120 above int tempo pace (I assume 95% or so)? What are the rest periods like?

  10. #10
    I think it has been mentioned by Charlie that a certain group with no access to an indoor facility (?) were using 3x3x90s vs. 60s (not 100% sure on the volume).
    "We are what we repeatedly do. Excellence then, is not an act, but a habit" Aristotle

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