I know this topic comes up again and again, and I've read through the earlier discussions. In this case I'm wondering specifically about adapting the 400 GPP/SPP outlined by sprint400 in last summer's "46 second 400" thread: https://elitetrack.com/component/option,com_smf/Itemid,94/topic,5248.msg52161#msg52161
Here it is:
Mon. speed development. Alternate leg bounds + accell work then leg and oly lifts.
Tues. Hills. Start with 100 meter hills gradually working up to as much as 2600-3000 meters worth in a session. Long hill run of up to 600meters. This is a gradual weekly progression which can run right up until early february.
Wed. Pool or easy tempo on grass this can work up to as much as 5×350 as the year progresses. Times start very slow maybe 35sec per 200meters in sept example 15×200 at 35-36 sec with 2 min recovery. by march maybe 3×[email protected] with 4-5 min recovery. Lifting.
Thurs in fall and early winter we do broken 600's example 30 sec for 200 45sec for 200 and then 30 sec for 200. This is one continuous run. No stopping we work up to 6 of these with a 6-7 min rest between each broken 600. once we can do 6 of these we decrease the time on the first and third 200 tryng to hit 29 sec then later in the season 28 then 27 finally 26 sec but we will only do a few of these. As we get into our comp these sessions will collapse into different more speed endurance type sessions. example !x200 at 24sec rest 2min 1×200 at 25sec rest 1min 1×200 at 24 sec. rest 10 min and repeat set.Things like that. Finally getting to 1×300 at 33-34 rest 25-30min 1×200 at 21-21.5 off of a rolling start. This is done in the spring during May. One note, once we hit spring Thursday's session is done on tuesday because we no longer are on the hills. So on thurs we would do maybe 4×150 with a 7-10 min recovery all at about 90% speed but really focusing on relaxation.
Fri during fall we will do easy running or tempo plus lifting. Late season race modeling.
Sat short hills 6×150 meter hills all done in under 6min total jog down recovery included. As fall progresses we work up to 2 sets of these. In season this day is excluded. We either race or rest.
For a 400/800 runner, I'm thinking that you'd want to add to this one longer, continuous run of about an hour, and some sort of VO2 max work, something like 3-5 x 1000 at sub 5k pace. But the thing is, this leaves us trying to fit eight days of training into six.
We're probably going to have a small group we're going to specifically train as 400/800 this year in our high school program. Here are the stats on the most promising athlete in the group:
5'10/131 boy, 17 years old. Ran 23.12/51.18 last year, and then ran 1:59.11 at the end of the season off of only ends to the middle 400 training. He's just finishing an abbreviated (9 weeks) XC season, in which he's run the rough equivalent of a flat 5k in 16:10
We'll also focus on lifting: squat, dead lift, rdl, bench, press, and power clean. The boy described above did this program last year from December to March and then had to stop when he hurt his patellar tendon (messing around – not from training). We made the now clearly bad decision to not resume lifting and it showed. His 200 pr is from the first meet of the year, the day before he hurt his knee. He clearly has a lot to gain from increased speed and power.
So what do ya'll think?