Elitetrack: Sport Training & Conditioning

I would like to see what everybody thinks of my last 3 weeks of training for the ny state 800m final (KW, mike, and 800mprince espically). Thanks.

Sun: AM 3-4 mi tempo, PM easy run
Mon: long run
Tue: 10x400m rest 60-90 sec, LB ME
Wed: easy run
Thu: Class A 1600m and 4x4,UB ME
Fri: easy run
Sat: SCC 800m, 4x400m

Sun: 10x400m rest 60-90 sec, LB ME
Mon: easy
Tue: 4x400m rest 10 min, UB ME
Wed: easy run
Thu: easy run
Fri: State Qualis 800m
Sat: easy run

Sun: Xx4x200m rest 90 4 min, LB ME
Mon: easy run
Tue: 4x400m rest 10 min, UB ME
Wed: easy run
Thu: easy run
Fri: state semis
Sat: state finals

Long run = 6-9 mi or 45-70 min and striders
Easy run = 3-5 mi or 25-40 min and striders
LB ME = Lower body lifting
UB ME = Upper body lifting
Warm up and cool down volume will vary
Hard day warm ups and meets will include 3-6x 30-60m sprints excluding state qualis and states.

That looks like a good schedule with everything addressed and a gradual reduction in volume.  I might cut the 10 400’s down to 8 and then 6, but overall it’s good.  I also probably wouldn’t lift the last two weeks either.

Good luck at the state meet.

I would cut the easy run with 4-6 fast and easy 100 or 200m strides the day before qualifications to get the feel for the pace you wish to run.

I thought this over again.  You should run the 10x400 the day or 2 before a meaningless race.  Also, the 4 by 400 days should be done at the pace you want to run your first lap.

4x400m days at 1st lap pace i understand but i dont really have any meanless races left because im going to try to break 4:20 in the 1600m at class a and the scc im using to sharpen for the 800m. Anyways i have a 10x400m 2 days before my 1600m race.

Save the race for the race.  3-4 x 400 would be plenty..

Originally posted by KW
Save the race for the race.  3-4 x 400 would be plenty..

KW could you explain this?

You are setting too many goals.  As an 800 runner a 1600m race is only a gauge of fitness and recovery ability.  The 10x400 should give you confidence heading into the 1600m day, but the thing you want the most from your 1600m is can you feel the pace and know what the pace is without help from a clock.  Running sub 4:20 in HS is quite difficult without someone helping pull or push you and has to do more with race day tactics than training.

loz800m what kind of times are you running? Also are you good enough to train through qualifying meets and Heats without concern of not qualifying for the state meet. Three weeks before your peak meet I would cut the 10 x 400m down a bit to 6 as KW has suggested. Also as a general rule I ran my 400 approx 2 sec faster than 1st lap race pace. My goal was always 51 seconds so at practise during peak period I would shoot for 3 or 4 400m under 50.  This is only possible if your training base from the early season was sound. good luck

10 x 400 is an early or mid season workout, it is not something I would recommend for late season.  At this point in the season you should not be trying to gain fitness, but rather trying to maintain what you’ve worked for.  It’s the time to just do enough not to go backwards and to let your races be your top efforts of the week.  So, rather than do 2.5 times your race distance,  I would suggest that you cut down your volume and run 3-4 x 400 at goal pace with a fairly short rest.  That way you won’t be leaving your best races on the practice track which is a common mistake for high school runners.

I like the 10x400 (Roger Bannister’s Workout), this workout is often misunderstood.  Bannister did this workout because it is was the only way he could maximize his schedule as a medical resident and elite amatuer track athlete.  He used it as a guide to pacing and building strength.  The workout must have at least 2 days to recover from.  Meaning the 2 following days must be accompanied by an easy run then a day of easy strides just off race pace goal. 

10x400 for 4:20 1600 = 65s per 400 pace.  That should your goal.  Anything faster is probably useless and will hurt you race day.

But we’re not talking about Roger Bannister whose training is well documented.  We are talking about a high school kid who has, at this point in the season, no lack of races under his belt.  Now is not the time to gain fitness or a sense of pace-that work should be done by now.  Now is the time to get some snap into the legs so that he can let it rip at the meet.

Sun: AM 3-4 mi tempo, PM easy run
Mon: long run
Tue: 10x400m rest 60-90 sec, LB ME
Wed: easy run
Thu: Class A 1600m and 4x4,UB ME
Fri: easy run
Sat: SCC 800m, 4x400m

Sun: rest
Mon: easy
Tue: 4x400m rest 10 min
Wed: easy run
Thu: easy run
Fri: State Qualis 800m
Sat: easy run

Sun: Xx4x200m rest 90 4 min
Mon: easy run
Tue: 4x400m rest 10 min
Wed: easy run
Thu: easy run
Fri: state semis
Sat: state finals

Basically the same but I dont know if i should do the 10x400m on tue. Danimal9 has a good arguement about the effects of it but myaybe i should do 3-4 x 400m at 1st 800m pace?instead? Since tues days is today i really need a reply by 2ish. Thanks every one for your help.

I would certainly do no more than 5-6 x 400.  At this point in the season, you are fit.  What has been your workouts that last 3 weeks?

I have to agree with KW, 10x400 is way to much during championship season. It is a very effective for pace training or a excellent fitness developer. It’s only one workout if you are dead set on doing it “just do it “ and don’t worry about it. You obviously put some thought into what you want to do these next couple of weeks, we’re just some old timers giving some advice.

Couldn’t have said it better my self PLYMAN

Welcome to the board!!