Speed Endurance

Phil LundinMen’s Track and Field Coach

Adam SteeleUniversity of Minnesota

Minneapolis, MN

• PHIL-

Do NOT screw this up!!!!!!!!

Good Luck

Adam

Energy System Training Breakdown for Sprint Events

Common Length Component and Description Energy % Rest Int.

Termi- of of Objective System of between

nology run     best reps/sets

        perform.  

    ALACTIC SHORT SPEED ENDURANCE (ASSE) ANAEROBIC 90-95% 1-2' / 5-7'

  30-80m Anaerobic Power ALACTIC 95-100% 2-3' / 7-10'

    Alactic Acid Capacity      

    GLYCOLYTIC SHORT SPEED ENDURANCE (GSSE)      

Speed <80m Anaerobic Capacity ANAEROBIC 90-95% 1' / 3-4'

Endurance   Anaerobic Power GLYCOLYTIC 95-100% 1' / 4'

    Lactic Acid Capacity      

    SPEED ENDURANCE (SE) ANAEROBIC 90-95% 5-6'

  80-150m Anaerobic Power GLYCOLYTIC 95-100% 6-10'

    Lactic Acid Strength      

*Gary Winckler, University of Illinois, 1986

ASSE/GSSE

• ASSE: Longer rest intervals. Interested in stimulating creatine phosphate production– 1’-3’/reps; 5’-10’/sets– Similar to Petrovsky Model B (Development of speed)

• GSSE: Shorter rest intervals. Interested in stimulating glycolytic energy system– 1-2’/reps; 3’-4’/sets– Similar to Petrovsky Model A (speed endurance)

• Intensity: 85-100%• Session volume: up to approximately 1000

meters

ASSE

• 3x4x80m with 2-3’/reps; 8’/sets– Set #1 @ 9.0-9.2– Set #2 @ 8.8-9.0– Set #3 @ 8.6-8.8 *“air out” the last rep

Petrovsky Model B – Development of Speed

Series #1: 3-5 x 30m sprints from crouch start @ medium intensity

Series #2: 3-5 x 30m sprints from crouch start @ near maximum speed

Series #3: 2-4 x 60m sprints w/ full start protocol @ near maximum speed

Series #4: 2-4 x 30m flying sprints @ near maximum speed

***3-4’/reps; 6-8’/sets

GSSE

• 3x4x80m with 1-2’/reps; 4’/sets– Set #1 @ 9.4-9.6– Set #2 @ 9.2-9.4– Set #3 @ 9.0-9.2 *”air out” the last rep

Petrovsky Model A – Development of Speed Endurance

Series #1: 4-5 x 30m sprints from crouch start @ medium speed

Series #2: 4-5 x 30m sprints from crouch start @ near max speed (1’-2’/reps)

Series #3: 4-5 x 60m sprints from crouch start @ near max speed (2’-3’/reps)

Series #4: 2-4 x 60-100m @ 70-90% max speed (1’-2’/reps)

Recovery between series regulated by HR. Start next series when HR=110-120 BPM. A pulse rate in excess of 120 after 4-5’ rest indicates workload is to high.

Notes

• Watch rep #1, if to fast, workout objective is disrupted.

• If done properly, speed of all reps can reflect speed of competitive effort.

• As workout progresses, effort to maintain or increase speed becomes greater.

• Ultimately, the goal is at any given lactate level athlete can achieve faster speed, or at faster speed, lower lactate

Notes

• If you implement progressively, both metabolic and mechanical adaptation will be achieved.

• Relaxed running @ high speeds!!

• Sessions must teach “pacing” of reps.

• Speed Reserve – you need something left in the tank.

Notes

• ASSE/GSSE are “layered” so you can delay acidity. Set #1 represents the first 200m in the 400m. Set #2 represents the 200-300 range. Set #3 represents the last 100m in that you must exert more effort to attain times.

• More reps run at race speed.

• Can be used indoors avoiding tight turns.

ASSE/GSSE set up

• How to determine time (speed) of reps:– What is 90% of 30m Fly max?

30m Master Fly1.xls– Use 30m fly timing device in running the 80m

reps to teach proper pace– Set up devices from 30-60m in the 80m rep – Start to equate hand-times with electronic – Start watch for hand-times on first step

GSSE example

Tom Gerding- 45.34

Mikael Jakobsson- 46.01; 49.37

• GSSE 3 x 4 x 80m w/ 2’/8’ Set #1 @ 85%; #2 & #3 @ 90%

• 30m fly max = 2.85 85% = 3.28 90% = 3.14

• 11/30 Set #1 10.0/3.55 9.2/3.30 9.0/3.24 9.4/3.36 Avg.= 9.4/3.36

• 12/21 9.1/3.22 9.2/3.23 9.0/ 9.0/3.18 Avg.=9.1/3.21

• 11/30 Set #2 9.0/3.18 8.9/3.17 8.9/3.17 8.8/3.11 Avg.=8.9/3.16• 12/21 8.8/3.10 8.8/3.12 8.8/3.15 8.8/3.16 Avg.=8.8/3.13

• 11/30 Set #3 8.8/3.16 8.8/3.11 /3.02 8.8/3.09 Avg.=8.8/3.09• 12/21 8.8/3.11 8.8/3.12 8.8/3.13 8.7/ Avg.=8.8/3.12

Discussion• What is the ideal differential in time for the 200m splits in a 400m race?

– Data from 1881 to 1963 shows differentials from .5 to 4.0, “Modern Training for Running” Doherty.- Data from the 2003 USATF 400m final shows differentials from .87 to 2.28 w/ avg. = 1.48.- Data from 2006 USATF 400m final shows differentials from .54 to 2.43 w/ avg. = 1.51- Data from 2003 USATF 400m final shows a range of 22.67 to 23.95 for the 200-400m split. Average 200-

400 split = 23.30.- Data from 2006 USATF 400m final shows a range of 22.77 to 23.97 from the 200-400 split.- Average 200-400m split = 23.19- 23.3 = 3.49 30m fly. 23.19 = 3.48 30m fly- More specifically! 2006 USATF 400m final 350-400m split average = 6.24 which is equal to a 3.74 30m fly!!

• At what % of an athletes 200m best should the first 200m of a 400m race be run?

- Data from Doherty shows a range of times from .3 to 1.0 slower than PR over 200m distance. - Data from the 2003 USATF 400m final shows times from 21.59 to 22.32. Average = 21.81. - Data from the 2006 USATF 400m final shows times from 21.24 to 22.23. Average = 21.69 - Determination of an equivalent 30m fly is compromised by the acceleration phase of the first 200m. Using data

for the 100-200 split in a 400m race might help allow for creating a 30m fly goal time which corresponds with the speed desired over the first 200m……