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Thread: Speed work graph(s) + questions

  1. #21
    Member RB34's Avatar
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    Quote Originally Posted by Flash View Post
    The 2(460m) are essentially split run type SE. They can be particularly useful if you're running on an indoor track.
    What if you have a outdoor track could you do 2x240?

  2. #22
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    I think for outdoor training, splits runs like 100+100+100 would work well for phase I SE, progressing to full 300m in phase II.

    You could do 2x(4x60) outdoors as well.

  3. #23
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    Quote Originally Posted by Flash View Post
    I think for outdoor training, splits runs like 100+100+100 would work well for phase I SE, progressing to full 300m in phase II.

    You could do 2x(4x60) outdoors as well.

    I think if you live in Texas or a southern state and have access to warm weather you should probably take advantage. I think you could follow CF S2L speed days with the L2S spec end 1 workouts. For example:

    Mon:
    4x30
    4xEFE

    Thur:
    4x20
    2x300 resting 7mins (moving down to 1x150 over 12 weeks)

    Or - 3 hi days.

    Mon: Speed
    Wed: Spec 1 long runs
    Fri: Spilt 60's

    Thoughts?

  4. #24
    Quote Originally Posted by RB34 View Post
    I think if you live in Texas or a southern state and have access to warm weather you should probably take advantage. I think you could follow CF S2L speed days with the L2S spec end 1 workouts. For example:

    Mon:
    4x30
    4xEFE

    Thur:
    4x20
    2x300 resting 7mins (moving down to 1x150 over 12 weeks)

    Or - 3 hi days.

    Mon: Speed
    Wed: Spec 1 long runs
    Fri: Spilt 60's

    Thoughts?
    I thought that would be a good idea as well. Similar to what they do in the Caribbean pretty much.

  5. #25
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    Quote Originally Posted by lr1400 View Post
    I thought that would be a good idea as well. Similar to what they do in the Caribbean pretty much.
    That's the plan this year!!

    GPP 6 weeks: Focus 0-30m
    Mon/Thur Speed 0-30m
    Wed/Sat: Tempo

    SPP 12 weeks:
    Mon: Speed 0-60m
    Thur: Accel+Spec 1 150-300 (100-200m of Accel+Speed) Ex: 2x20+2x30+1x60+250/200

    Indoor Comp: 5 meets
    Maintain SE, run 200 EOW or perform 1-2reps of SE in workouts.

  6. #26
    Look forward to seeing how it works out. Hope you stay injury free.

  7. #27
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    Quote Originally Posted by lr1400 View Post
    Look forward to seeing how it works out. Hope you stay injury free.
    Me too!! I seem to always run my fastest 60m outdoors, I really think the SE work helps my overall speed. Also by doing long SE earlier in the year it should allow me to run faster 100m times earlier in the season. Most guys I'm racing against have tons of SE under there belt at the start of outdoors because they come from L2S programs.

  8. #28
    When I try to print my graphs I get a message on one of the pages "insufficent data for an image"
    I am new to this and trying to help my teenage daughter, so I want every "image" I can get!

    Rick

  9. #29
    Quote Originally Posted by rich121 View Post
    When I try to print my graphs I get a message on one of the pages "insufficent data for an image"
    I am new to this and trying to help my teenage daughter, so I want every "image" I can get!

    Rick
    I have tried an email to "info@charliefrancis.com", same day as my post above, and no response...and none to my post either?

    Rick

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