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Thread: Supercompensation

  1. 07-26-2012 #1
    microman
    microman is offline
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    Supercompensation

    If my main concern is on supercompensation for my athletes, and am using the 3-1 schedule, would I be correct to use a training scheme as the one below, this is only a sample. Saturday Special Endurance runs are e.g. 1x100m, and 1x200m at 95%.. I appreciate any advise.

    Mon Tue Wed Thu Fri Sat Sun
    Wk1 Speed 200m Tempo 1000m Off Speed 350m Tempo 1000m SpecEnd2 300m Off
    Speed End 300m
    Wk2 Speed 220m Tempo 1000m Off Speed 370m Tempo 1000m SpecEnd2 300m Off
    Speed End 320m
    Wk3 Speed 240m Tempo 1000m Off Speed 390m Tempo 1000m SpecEnd2 300m Off
    Speed End 340m
    Wk4 Speed 230m Tempo 1000m Off Speed 380m Tempo 1000m SpecEnd2 300m Off
    Speed End 330m
    Total 2240m 4000m 1530m 4000m 1200m


    Total Volume per week in meters
    Theme Wk1 Wk2 Wk3 Wk4
    Speed 550 590 630 610
    Speed End 300 320 340 330
    Spec End2 300 300 300 300
    Tempo 1000 1000 1000 1000
    Last edited by microman; 07-26-2012 at 12:32 AM.
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