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Thread: Speed work graph(s) + questions

  1. #11
    Rupert
    Guest
    The .pdf is included with the GPP download- to be clear when you make a purchase for the film all (and any required) files are included in the .zip download.

    Hope this helps, sorry-glad I looked in there!

  2. #12
    Senior Member
    Join Date
    Jan 2003
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    1,801
    Quote Originally Posted by Rupert View Post
    The PDF is complete everyone just so you know. Also, we are going to be doing a new set of graphs I hope in the near future with some audio commentary with Charlie-this should help everyone out quite a bit.
    I have the one that came with the download or the disc in my case but I was referring to this quote of yours from a few weeks ago. Is there another pdf that has just been completed?

  3. #13
    Rupert
    Guest
    No additional materials have been created for this product.

  4. #14
    What if you purchased the dvd when it first came out? I can't recall getting any pdfs.

  5. #15
    Rupert
    Guest
    Graphs were not included with the film, if you like you can send me your proof of purchase and I will email you the set. Please send this to info@charliefrancis.com, subject 'proof of purchase'.

  6. #16
    I have a question regarding week 7 of GPP.

    On wednesday 2(460m) session on track, should I take the same recovery of 4,5/10min or increase it?
    Im a average level sprinter (PBs of 11.0s, 22.2s)

    thanks

  7. #17
    Senior Member
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    I think that day is to create the foundation of special endurance for the future so the rest intervals are quite low (shorter than 4.5/10) but then they are not supposed to be run all out. That is they are to be done with intensity limits so as indicated you accelerate to about 30m (or slightly lesss) and hold that speed for the remainder of the distance.

    I don't think that early for that type of work you would even rest for as long as 4.5 minutes-it would probably shorter between the reps but over the week the RI's will increase as will the distance of the int. limits.

    However, the RI's for the MW would be longer as they are meant to be alactic.

  8. #18
    OK I understand. This training session leads into SE later. I will then shorten the rest time between reps but leave it 10min between sets.

    thanks

  9. #19
    Senior Member
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    Sorry, on the last sentence I meant the RI's are longer for MF (not W).

  10. #20
    Member
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    The 2(460m) are essentially split run type SE. They can be particularly useful if you're running on an indoor track.

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