Speed Endurance

Phil Lundin
Mens 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 9.2/3.30
9.1/3.22 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