SPP of 100 and 400m

Following is a week in the SPP of the 100m and 400m.  The sessions now become more specific, and the extensive tempo work becomes higher for the 400m runner



100m
Specific Preparation Phase
The preparation begins to become more specific, in this term I mean specific in running and specific in developing the necessary energy system to perform.
Mon          Short Tempo + Bodyweight       
                  Do 20 push ups then run, then 20 crunches then run etc…
                  Set 1: 4 x 100 @ 70%, 3 minutes rest between sets
                  Set 2: 1 x 100, 100, 200, 100 @ 70%, 3 minutes rest between sets
                  Repeat until 2000m is reached
Tue           Special Endurance
                  2 x 150m @ 95%, 15 - 20 minutes recovery
Wed          Tempo      2000m                  Set 1: 1 x 100, 200, 200, 100 @ 70%, 100 walk between reps and 3 minutes rest
                  Set 2: 4 x 200 @ 70%, 100 walk between reps and 3 minutes rest
                  Repeat until 2000m is reached
Thu           Speed Endurance                  5 x 200m @ 25-26 second, 200m recovery
Fri             Off
Sat             Speed                  6 x 40m with a 30m roll in, 7 minutes rest
Sun           Short Tempo + Bodyweight       2000m + 400 push ups and 400 crunches                  Do 20 push ups then run, then 20 crunches then run etc…
                  Set 1: 4 x 100 @ 60%, 3 minutes rest between sets
                  Set 2: 1 x 100, 150, 150, 100 @ 70%, 3 minutes rest between sets
                  Repeat until 2000m is reached
400m
Specific Preparation Phase
The preparation begins to become more specific, in this means specific in running and specific in developing the necessary energy system to perform.
Mon           Special Endurance
                  2 x 150m @ 95%
                  Recovery:              15 – 20 minutes recovery
Tue            Extensive Tempo + Bodyweight
                  Do 20 push ups then run, then 20 crunches then run and so on.  
                  Set 1: 5 x 100m @ 16 – 17 seconds
                  Set 2: 1 x 100m, 100m, 200m, 100m @ 16 – 17 per 100m
                  Repeat until 3000m is reached
                  Recovery:              30 seconds rest between reps,
                                               3 minutes rest between sets
Wed           Speed Endurance
                  5 x 200m @ 25
                  Recovery:              200m walk recovery
Thu            Extensive Tempo
                  Set 1: 1 x 100m, 200m, 200m, 100m @ 16 – 17 seconds per 100m
                  Set 2: 4 x 200m @ 32 – 34 seconds per 100m
                  Repeat until 3000m is reached
                  Recovery:              50 metre walk between reps
                                               100 metre walk between sets
Fri             Off
Sat             Speed
                  6 x 40m with a 30m run- in
                  Recovery:              7 minutes rest
Sun            Extensive Tempo + Bodyweight
                  Do 20 push ups then run, then 20 crunches then run and so on
                  Set 1: 4 x 100m @ 16 – 17 seconds
                  Set 2: 1 x 100m, 150m, 150m, 100m @ 16 – 17 seconds per 100m
                  Repeat until 3000m is reached

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