Focussing on the 200m

[Linas]

For sure intensive tempo might be understood and applied differently and often it might depend for what event athlete prepares. I group what I call intensive tempo sessions not just these traditional ones like 6-10x200m with 1-2min recovery at around 80% max or 6x300m with limited rest periods. Transitioning from extensive tempo to speed endurance running sessions could be whatever you want to call them, it's a matter of the coach how he likes to call them like intensive tempo, "control speed" or simply running at certain speed and distance. A sprinter who prepares for 200m would generally work in the intensive zone easier looking at metabolic cost compared with a sprinter preparing for 400m. So let's take that particular sprinter with 200m PB of 23.3. Let's presume he would be able to run 300m in about 37.5 during the end of GPP while preparing for the next season with the focus on 200m. During certain period transitioning from extensive to speed endurance he simply does running workouts like for example: 3 x 300m in 40-41sec with rest of 4-6min or 4 x 250m in around 34-35sec with similar rest. Could be 5x200m in around 27sec with 3-4min. Such workouts could be called whatever, I just say distance and time

[RB34]

So, what are you recommending?

For sure intensive tempo might be understood and applied differently and often it might depend for what event athlete prepares. I group what I call intensive tempo sessions not just these traditional ones like 6-10x200m with 1-2min recovery at around 80% max or 6x300m with limited rest periods. Transitioning from extensive tempo to speed endurance running sessions could be whatever you want to call them, it's a matter of the coach how he likes to call them like intensive tempo, "control speed" or simply running at certain speed and distance. A sprinter who prepares for 200m would generally work in the intensive zone easier looking at metabolic cost compared with a sprinter preparing for 400m. So let's take that particular sprinter with 200m PB of 23.3. Let's presume he would be able to run 300m in about 37.5 during the end of GPP while preparing for the next season with the focus on 200m. During certain period transitioning from extensive to speed endurance he simply does running workouts like for example: 3 x 300m in 40-41sec with rest of 4-6min or 4 x 250m in around 34-35sec with similar rest. Could be 5x200m in around 27sec with 3-4min. Such workouts could be called whatever, I just say distance and time

[Linas]

It's just one of the ways doing that as you said like what Charlie called "control speed" workouts while transitioning from extensive tempo to speed endurance and I wouldn't recommend these for still developing athletes whose main concern is to improve max speed. Higher level athletes who use program with more concentrated training phases (when athlete concentrates on no more than 1-2 qualities during certain training phase) might use such approach. Such "control speed workouts" would more or less fall during max strength phase. In my opinion, for higher level sprinters who would like to concentrate on heavy weights overall intensity would be too high too early if adding short speed and fast special endurance/speed endurance workouts in the same phase. Even short speed session during max strength phase doesn't need to be run faster than 95% max except short acceleration work.

[PhilG]

Mainly because the work isn't fast enough - very similar to doing 10-15reps in the weightroom for long periods of time. I like Charlie's control speed work concept instead of old school int tempo.

Old school int tempo: 6x200 rest 2mins
Control speed work: 4-6x200 rest 4-5mins

Thanks RB would the 200s be ran at about 90% and the 60's a bit higher intensity, or are the 60's the same as the S-L programme i.e. 95% governed by an acceleration limit of say 20m. ?

[RB34]

For the CSW - I say fast but controlled, the above session 4-6x200 would be done in trainers.

Thanks RB would the 200s be ran at about 90% and the 60's a bit higher intensity, or are the 60's the same as the S-L programme i.e. 95% governed by an acceleration limit of say 20m. ?

[PhilG]

Thanks again RB, that type of work might bridge the gap between extensive tempo and special endurance, thoughts anyone.

[PhilG]

For sure intensive tempo might be understood and applied differently and often it might depend for what event athlete prepares. I group what I call intensive tempo sessions not just these traditional ones like 6-10x200m with 1-2min recovery at around 80% max or 6x300m with limited rest periods. Transitioning from extensive tempo to speed endurance running sessions could be whatever you want to call them, it's a matter of the coach how he likes to call them like intensive tempo, "control speed" or simply running at certain speed and distance. A sprinter who prepares for 200m would generally work in the intensive zone easier looking at metabolic cost compared with a sprinter preparing for 400m. So let's take that particular sprinter with 200m PB of 23.3. Let's presume he would be able to run 300m in about 37.5 during the end of GPP while preparing for the next season with the focus on 200m. During certain period transitioning from extensive to speed endurance he simply does running workouts like for example: 3 x 300m in 40-41sec with rest of 4-6min or 4 x 250m in around 34-35sec with similar rest. Could be 5x200m in around 27sec with 3-4min. Such workouts could be called whatever, I just say distance and time

I think 37.5 at the end of the GPP might be a tad ambitious, or am I being over cautious, thoughts folks please.

[Linas]

I think 37.5 at the end of the GPP might be a tad ambitious, or am I being over cautious, thoughts folks please.

37.5 was more like imaginary b/c I gave sample workout like 3 x 300 in around 40-41 with such ability to see how much slower these "control speed" workouts might be run. If your guy would have an ability after GPP to run 38.5 so for him no chance to do 3 x 300m in 40, so with ability of 38.5 he could run in around 41.5-42. For sure he could jump straight to real special endurance workout like 2x300m running both at around 39 and under. But getting some more volume with these "control speed" workouts before real special endurance and speed endurance wouldn't be a bad idea. During that period you wouldn't worry about short speed workouts and weights too much in your program b/c these "control speed" workouts wouldn't bring too much CNS fatique.