Sustained Speed Workout Ideas |
Weeks from Race | Friel Periodization Reference | Session Goal | SS > 105s | 105s > SS > 80s | SS < = 80s |
12 | Base 3 | Testing | vVO2 Max Pace | vVO2 Max Pace / TlimvVO2 Max* | vVO2 Max Pace / TlimvVO2 Max* |
11 | Build 1 | SS Pacing | 3x400, SS+10, SS+6, SS+2 on 2 mins rest | 4x400, SS+8, SS+6, SS+4, SS+2 leaving on 3 mins | 5x400, SS+9, SS+6, SS+3, SS leaving on 2:30 |
10 | Build 1 | SS Pacing | 6x200, SS+10, drop 2s each time (I.e. 1s per 200), recovery is 200 float | 8x200, SS+8, SS+6, SS+4, SS+2 - repeat, recovery is 200 float | 10x200, SS+8 drop 2s each time to SS then repeat, recovery is 200 steady |
9 | Build 1 | Building | 4x400, SS+9, drop 3s each time on 2 mins rest | 5x400, SS+8 drop 2s each time leaving on 3 mins | 6x400, SS+4, SS+2, SS repeat leaving on 2:30 |
8 | Build 1 | Building | 800 SS+8, 400 easy on 3 mins, 400 SS+6 on 2 mins rest, 200 SS+4, 200 easy | 3x800, SS+8, SS+5, SS+2 on 90s rest | 4x800, SS+5, SS, SS, SS+5 on 4:30 |
7 | Build 2 | Testing+ | vVO2 Max Pace | vVO2 Max Pace / TlimvVO2 Max* | vVO2 Max Pace / TlimvVO2 Max* |
6 | Build 2 | Key | 4x400, SS+6, drop 3s each time on 2 mins rest | 5x400, SS+6 drop 2s each time leaving on 3 mins | 6x400, SS+4, SS+2, SS repeat leaving on 2:30 |
5 | Build 2 | Key | 8x200, SS+6, SS+4, SS+2, SS then repeat, recovery is 200 easy | 10x200, Start at SS+6 (+3s per 200) slowly increase interval pace so last few 200s are done on SS, recovery is 200 float | 12-15x200, Start at SS+4 (+2s per 200) slowly increase interval pace so last few 200s are done on SS-2, recovery is 200 steady (not a full recovery) |
4 | Build 2 | Reduced Volume | 3x400, SS+5, SS, SS+5 on 2 mins rest | 2x800, SS+4, SS on 90s rest, 400 easy, then 400 moderately hard | 3x800, SS+4, SS+2, SS leaving on 4:30 |
3 | Peak | Key | 800 SS+5, 400 easy on 3 mins, 400 SS+2 on 2 mins rest, 200 SS, 200 easy | 3x800, SS+6, SS+3, SS on 90s rest | 3x1000, SS+4, SS+2, SS on 2 mins rest |
2 | Peak(z) | Reduced Volume | 3x400, SS+6, SS+3, SS on 2 mins rest | 4-6x400, SS+4, SS+2, SS then back up, leaving on 3 mins | 6x400, SS+2, SS, SS-2 repeat leaving on 2:30 |
1 | Race | Off/None | Pick-ups are inserted in a pre-race run. | Pick-ups are inserted in a pre-race run. | Pick-ups are inserted in a pre-race run. |
| Notes: + The second round of testing should be done early in the week when the athlete is still fresh from the recovery week. (x) Could be reduced if athlete is tired from first build period. * TlimvVO2 Max Test is optional and should be skipped if it will interfere with recovery and other sessions. (z) If SS session is early in the week, then volume need not be reduced quite as much. |