1. Speed Endurance Phil Lundin Men’s Track and Field Coach Adam Steele
University of Minnesota Minneapolis, MN

2. PHIL-
Do NOT screw this up!!!!!!!!
Good Luck
Adam

3. Energy System Training Breakdown for Sprint Events
Common
Length
Component and Description
Energy %
Rest Int.
Termi- of
of Objective
System
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
1' / 3-4'
Endurance
GLYCOLYTIC
1' / 4'
Lactic Acid Capacity
SPEED ENDURANCE (SE)
5-6'
80-150m
6-10'
Lactic Acid Strength
*Gary Winckler, University of Illinois, 1986

4. 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: %
Session volume: up to approximately 1000 meters

5. ASSE 3x4x80m with 2-3’/reps; 8’/sets Set #1 @ 9.0-9.2 Set #2 @ 8.8-9.0
Set *“air out” the last rep
Petrovsky Model B – Development of Speed
Series #1: 3-5 x 30m sprints from crouch medium intensity
Series #2: 3-5 x 30m sprints from crouch near maximum speed
Series #3: 2-4 x 60m sprints w/ full start near maximum speed
Series #4: 2-4 x 30m flying near maximum speed
***3-4’/reps; 6-8’/sets

6. GSSE 3x4x80m with 1-2’/reps; 4’/sets Set #1 @ 9.4-9.6 Set #2 @ 9.2-9.4
Set *”air out” the last rep
Petrovsky Model A – Development of Speed Endurance
Series #1: 4-5 x 30m sprints from crouch medium speed
Series #2: 4-5 x 30m sprints from crouch near max speed (1’-2’/reps)
Series #3: 4-5 x 60m sprints from crouch near max speed (2’-3’/reps)
Series #4: 2-4 x 70-90% max speed (1’-2’/reps)
Recovery between series regulated by HR. Start next series when HR= BPM. A pulse rate in excess of 120 after 4-5’ rest indicates workload is to high.

7. 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

8. Notes
If you implement progressively, both metabolic and mechanical adaptation will be achieved.
Relaxed high speeds!!
Sessions must teach “pacing” of reps.
Speed Reserve – you need something left in the tank.

9. Notes
ASSE/GSSE are “layered” so you can delay acidity. Set #1 represents the first 200m in the 400m. Set #2 represents the 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.

10. 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

11. GSSE example Tom Gerding- 45.34 Mikael Jakobsson- 46.01; 49.37
GSSE 3 x 4 x 80m w/ 2’/8’ Set 85%; #2 & 90%
30m fly max = % = % = 3.14
11/30 Set #1 10.0/ / / /3.36 Avg.= 9.4/3.36
12/ / / / 9.0/3.18 Avg.=9.1/3.21
11/30 Set #2 9.0/ / / /3.11 Avg.=8.9/3.16
12/ / / / /3.16 Avg.=8.8/3.13
11/30 Set #3 8.8/ / / /3.09 Avg.=8.8/3.09
12/ / / / / Avg.=8.8/3.12

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 to for the m split. Average split =
Data from 2006 USATF 400m final shows a range of to from the split.
Average m split = 23.19
23.3 = m fly = m fly
More specifically! USATF 400m final m split average = 6.24 which is equal to a m 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 to Average =
- Data from the 2006 USATF 400m final shows times from to Average = 21.69
- Determination of an equivalent 30m fly is compromised by the acceleration phase of the first 200m. Using data for the 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……