Question for CF:

[Pioneer]

I was unsure where to post this as there does not appear to be place on the forum specifically for the Key Concepts discussion unless I missed it.

On page 40 of structure of training for speed sample micros are offered for setting up a week between Sat. meets (I can recall asking that or similar question quite some time ago).

Option 2 is mentioned as being likely the best one. (Mon-SE Tues-tempo Wed-speed, Thurs-tempo or off Fri-few starts, sub max only). In that case, does the SE represent speed end. or special end.?

I think in the past that you said that races fulfill the role of the special endurance work.

[Charlie Francis]

I was unsure where to post this as there does not appear to be place on the forum specifically for the Key Concepts discussion unless I missed it.

On page 40 of structure of training for speed sample micros are offered for setting up a week between Sat. meets (I can recall asking that or similar question quite some time ago).

Option 2 is mentioned as being likely the best one. (Mon-SE Tues-tempo Wed-speed, Thurs-tempo or off Fri-few starts, sub max only). In that case, does the SE represent speed end. or special end.?

I think in the past that you said that races fulfill the role of the special endurance work.

Depends on event 200/400 SE is special end but 100/200 or just 100 Speed End

[Pioneer]

Depends on event 200/400 SE is special end but 100/200 or just 100 Speed End

For the 100/200, would SE be, mid to late season something like 1 x 80m, 1x 100m, 1 x 120m, for example and for the 400 people something like 2 x 300 or something similar?

[Charlie Francis]

For the 100/200, would SE be, mid to late season something like 1 x 80m, 1x 100m, 1 x 120m, for example and for the 400 people something like 2 x 300 or something similar?

Sounds good but very late season the 300s would likely drop to one rep, relying on the meets for the rest of the SE needs

[Pioneer]

Sounds good but very late season the 300s would likely drop to one rep, relying on the meets for the rest of the SE needs

During mid season, do you recommend increasing, significantly, the rest periods between the SE reps or are they fairly long from the beginning?

You had mentioned before how John Smith had his guys running 2 x 350m without a full recovery(my words). You went on to say that when he wanted his guys to peak, he increased the RI's quite a bit. Is that something you have done?

[Charlie Francis]

During mid season, do you recommend increasingly, significantly, the rest periods between the SE reps or are they fairly long from the beginning?

You had mentioned before how John Smith had his guys running 2 x 350m without a full recovery(my words). You went on to say that when he wanted his guys to peak, he increased the RI's quite a bit. Is that something you have done?

I have not done that, though it's possible. I've used long recoveries throughout- increasing later- so perhaps 20min and later 25 to 30min to ensure max performance.

[fogelson]

Charlie--

Would you say the volumes in the Vanc'04 DVD were atypical of what could be performed with MOST athletes? You describe weeks that have more than 2000m of speed work and two SE workouts a week, each having more than 20x60m. That seems quite high on the surface and some other coaches (Henk Kra. for example) have noted that their athletes couldn't handle close to those volumes for 60s.

[Charlie Francis]

Charlie--

Would you say the volumes in the Vanc'04 DVD were atypical of what could be performed with MOST athletes? You describe weeks that have more than 2000m of speed work and two SE workouts a week, each having more than 20x60m. That seems quite high on the surface and some other coaches (Henk Kra. for example) have noted that their athletes couldn't handle close to those volumes for 60s.

These are examples from some individuals and are intended to be adjusted to suit the individual. Henk Kra. also did a lot more bounding than we did so that might well change the volume. As well, you need to allow for how often the runs are max vs sub-max. look aat the accel limits on the right side column to see how far the athlete accelerates to get a better idea of how hard it actually is.