Elitetrack: Sport Training & Conditioning

I used to run 400's but stopped about 3 years ago. At the time, my PB was 48.19, and now I don't have a coach as I'm doing this by myself.  I'd like to get a beginners' workout to get myself back into this…does anyone know where I can find one.

I'm 6'0, 185 lbs, if that matters.  I'd like to be able to run around 48 by the summer if possible.

welcome to the forum. Please use our FAQ section and also use our search function and skim over the trainign theory and sprints forum. Many of you questions on getting started should be answered there.

When would I incorporate plyometrics into this (lunges specifically)? On tempo days, just once a week, or more than once?

I've looked througha couple of the other 400m posts, and I have a couple of questions…this is what I've done this week (started on wednesday)

W: 6x200m at 32 secs each with a 3 minute interval, then weights (cleans 5x3 @ 89lbs, deadlifts 5x3@135lbs, bench 6 sets ranging from 95 to 160 lbs, leg press 6x4 @ 180 lbs)

T: Nothing…I was too sore from wednesday

F: 8x150m tempo (80%), weights (cleans 5x3 @ 111 lbs, leg press 6x4 @ 180 lbs, incline press 4x8 @ 115 lbs)

That's it so far…I'd like to fit plyo's in here somewhere though.  I'm thinking of running a 300m on the second weekend of January.

Was that your first week and if not what have you dont weeks beofre that week?

A typical setup if you are just starting and would like to compete in january would be sometime like this…

day 1:short acclerations
day 2:recovery/ easy tempo
Day 3:intensive Tempo or special endurance 2
day 4:easy tempo
day 5:hills

Yes, this was my first week back.

quik, what about weights in there somewhere?

Lift on days 1,3,5.

The hills on friday definitely won't work. I'm in Canada and we had about a half a foot of snow yesterday.

Monday:

3x10 Acelerations, standing, lying, on back
2 flying 20's
1x20 lying face down
1x20 prone
1x30 flying
1x30 on back
1x30 on stomach

then:
5x3 cleans @78 lbs
5x3 deadlifrts @135 lbs
3x20m walking lunges w/ 45lb bar

Tuesday:

I went to the eye doctor today and she put drops in my eyes to dilate my pupils, so I couldn't see properly for about 3 hours after that, so I came home and didn't run.

Nice workout, but me, personally, would've dropped the flying 20's and saved those for MaxV days.  Stick with strictly acceleration workouts on acceleration days.  You'll send your body mixed signals.

Thanks, 400Stud.

Wednesday:
6x200 tempo

Weights:
leg extensions 4x6@40kg each leg
hamstring curls 4x6@not sure of the weight, it just goes from 1-10 by plate
leg press 6x4@200lbs
military press 4x8@55lbs
bicep curls

Still sore from Monday…I think that it's my lack of a proper warmdown somedays.

Warmdowns are vital.  I learned that firsthand.  Make sure you get a warm down in. 

Also, what phase are you in, if any, because I really don't see the need of isolation exercises (leg extensions, leg curls, etc.) unless you're doing them in circuit fashion for GS?

I've been off for a while (of this forum) and I can't find my book to say what I've done…..as for what phase I'm in….I'm just training.  I'm not sure what 'pahse' means in this case..  Any suggestions on what I can do to build up some upper body strength? I noticed today when I was doing walking lunges with weights that I couldn't balance properly.