Speed Endurance
Phil Lundin
Men’s Track and Field Coach
Adam Steele
University of Minnesota
Minneapolis, MN
• PHILDo 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.
30-80m
ALACTIC SHORT SPEED ENDURANCE (ASSE)
ANAEROBIC
90-95%
1-2' / 5-7'
Anaerobic Power
ALACTIC
95-100%
2-3' / 7-10'
Anaerobic Capacity
ANAEROBIC
90-95%
1' / 3-4'
Anaerobic Power
GLYCOLYTIC
95-100%
1' / 4'
SPEED ENDURANCE (SE)
ANAEROBIC
90-95%
5-6'
Anaerobic Power
GLYCOLYTIC
95-100%
6-10'
Alactic Acid Capacity
GLYCOLYTIC SHORT SPEED ENDURANCE (GSSE)
Speed
<80m
Endurance
Lactic Acid Capacity
80-150m
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 GerdingMikael Jakobsson-
45.34
46.01; 49.37
•
•
GSSE
3 x 4 x 80m w/ 2’/8’
30m fly max = 2.85
85% = 3.28
Set #1 @ 85%; #2 & #3 @ 90%
90% = 3.14
•
•
11/30
12/21
Set #1
10.0/3.55
9.1/3.22
9.2/3.30
9.2/3.23
9.0/3.24
9.0/
9.4/3.36
9.0/3.18
Avg.= 9.4/3.36
Avg.=9.1/3.21
•
•
11/30
12/21
Set #2
9.0/3.18
8.8/3.10
8.9/3.17
8.8/3.12
8.9/3.17
8.8/3.15
8.8/3.11
8.8/3.16
Avg.=8.9/3.16
Avg.=8.8/3.13
•
•
11/30
12/21
Set #3
8.8/3.16
8.8/3.11
8.8/3.11
8.8/3.12
/3.02
8.8/3.13
8.8/3.09
8.7/
Avg.=8.8/3.09
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 200400 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……