Please read my post in the endurance section:
400IH or 110 HH?
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Participant
Well I've read your stuff but I'll respond here. I think you arent giving yourself enough credit. Judging by your training outline, it doesnt look like you are doing enough true speed work and doing more special endurance. I think you should narrow your events down to the 110HH and the 400IH. If you're not sure, think about how you could best make the team at Penn St. If they have a bunch of fast 110 guys then maybe you should train for the 400IH and vice versa. Personally, I'd go for the 400IH because I believe it is easier to increase your endurance through 400 meters than your speed through 110 meters. Just my two cents.
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Member
I agree, I think I am going to train for the 400IH, how is my program for increassing my 400 IH times? I know ther eis no hurdle work in there, I will probably add in a couple days where I hurdle, but its more important for me to get faster. I also need to learn to hurdle with my right leg better, becase I have very long strides. I normally hurdled with my left leg until my stride increased, and I kinda suck at hurdling with my right leg. I take 13 steps between the first 3 hurdles and then I start alternating. It is very hard for me to get 13 between every hurdle so I must alternate for the majority of the race, and 15 steps is too many.
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Participant
First of all I need to unteach you a thing or two. I think there is way too much crap out there about fast twich and slow twich muscles and born ability that these coaches force down on people. A 24 second 200m is plenty fast enough, and could easily be worked down to 22 seconds on form and strategy alone. There is some simple tests that you can do to calculate fast twich muscles. If you really want I can write them down. Personally I think that there is nothing wrong with experimenting with other training methods during the summer. The worst that could happen is that you will find that maybe you like the hurldes better, and would return to them with gained knowledge. Scientifically speaking it is proven that for every .5 seconds that is taken off the 200m, you can take off a full second on the 400m. There is alot that you can learn about proper sprinting that many athletes are never educated on. The object is to have little contact with the ground and even a slight push off with your ankle as to roll off the ball of your foot can increase your sprint time fairly fast. On the other hand the 800m run is a difficult race. It's also my favorite. A good 400m runner doesn't necesarily need good speed. There is a slew of athletes that ran good 400m times, but lacked on maximum speed. I still don't think that you lack on speed. First educate yourself. There is a ton of books at the library on sprinting form, 400m training, and 800m training. Also there is some good general programs that help you increase your vo2 max intake for the longer runs. I'm more than willing to share a program with you on this. It's specifically designed for running a quality 800m run. There is also a book out there called sports speed. That's another great book if your interested in improving your 100m/200m speed. Remember, any of these distances would greatly influence your development for the hurdles if you find that your not good at these other distances.
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Member
Thanks, I would love any more information you can provide me with. I am most likely going to be training for the 400 meter run this summer so that I can increase my 400IH hurdles time. I do not know if you saw my workouts yet, but here is the program I recently started.
Monday: 6 x 200m w/ 3' rest
Tuesday: tempo (i.e- 8 x 150m on grass at 80% with 45' rest)
Wednesday: 2 x (20m, 30m, 40m); then 2 x 150m
Thursday: 15 minutes Fartlek
Friday: 5 x 300m w/ 2' rest
Saturday: 30 min jog
Sunday: restspeed days do the main lifts
DAY #1- Powercleans 5×5 (Olympic Lift)
Back Squat 5×5 (Core Lift)
Bench 5×5 (Push)
Lat pull down 4×8 (Pull)
hyperextensions and Absaux lift (bis tris abs traps calves)
Day #2- PushPress (olympic lift)
Deadlifts (core lift)
Incline DB bench press (push)
Tbar Rows (pull)
hyperextensions and Absaux lift (bis tris abs traps calves)
Day # 3
Weighted dips (push)
Hang Clean (Olympic Lift)
Front Squats (Core Lift)
Pull-Ups (Pull)
hyperextensions and absrest
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Participant
I think you have a reasonable training program there. The only suggestion I would make is putting 2x600m in there a couple times a week. Training slightly over the distance on certain days gives a huge advantage for endurance and also the phsychological aspect of racing. Here is an actual collegiate style 400m program. I would suggest keeping your program for now and eventually mocking a program close to this. Don't feel like you have to run this way. This is just for ideas. It's fairly advanced training, so rest times and speed times can be slightly altered. Many athletes that were in the low 50 second range quickly dropped to 45-47 seconds after training like this.
Monday
Warm up: 1 mile cross-country run
Flexibility work
2×600 Speed: as close to 90 seconds as possible Rest 15 minutes.
3×300 speed 50 seconds. Rest 1 minute
Cool-down:1-mile cross-country run
weights
Tuesday:
warm up: 1 mile cross country
flexibility
10×200 speed: 30 sec. Rest 3 min.
6×150 long-hill runs. Rest jog back
cool down 1 mile
wednesday
1mile warmup
flexibility
4×350 (event run) speed 48 sec. Rest 10min
3×200 speed: 30-29-28sec
1 mile coold down
Thursday
Warm up: 1mile
flexibility
600-400-200-400-600 speed 30 seconds Rest 5 min
6×100 strides speed medium rest 1 minute
1 mile cool down
Friday Warm up 1/2-mile cross-country run
flexibility
two-mile cross-country timed run
Weights
Saturday
3 miles easy running
Sunday
20 minute Fartlek
A rest day is never a bad idea if you decide to disreguard the fartlek. In any case, I wish you luck. I also have 100m/200m programs that I can share if your interested. -
Member
Thakn you very much for the work out plan. I think I will stick with my routine for about 3 weeks and then I will switch to yours, as it seems more advanced, and I need to be in pretty good shape to do your workouts, but it looks liek a great routine.
But I am a little confused does "10×200 speed: 30 sec. Rest 3 min. " Mean i try to run each 200 in 30 seconds and rest for 3 minutes between each 200?
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Participant
yes. You try to run as close to 30 seconds as possible per 200m. You then take 3 minutes off per 200m. Run the 200m at relaxed but fast pace. This just gets your body used to running fast and developes lactose tollerance through repititions. I didn't see anything wrong with your program. Three weeks of that would be great. You don't have to adapt this program. Its just a generalized college style 400m program. If your worried about it being too advanced, you could merge your program in with that one. Also the warmups and cool downs can be shortened to half miles instead of full miles. You can shorten the repititions on certain days. The main thing I wanted you to see, was that the successful 400m runner isn't just dependent purely on speed. A good program involves a day or so of slightly longer repititions than the race demands, and a few longer runs without repitions. Whatever you decide to do, its great that your trying to formulate a plan. I always stress quality of runs and not distance. Good luck to you. If you need anymore advice I'm here to help.
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