My 400m time is 49.8 but i have huge problems with endurace. I run the first 200m at a fast pace but not all out, then the last 150 all out because of an endurance issue. What weight training should i do and concentrate most on for that endurance factor?
While weight training will be useful to your routine, I don't believe it will be the training factor that most influences your ability to run the second 200 faster. What you are looking to enhance isn't endurance per se, but rather speed endurance and special endurance.
Speed endurance is a workout in which you do repeats of 60-90 meters and do a higher volume than you'd do when working on max speed, but at a slightly lower percentage of max.
Special endurance I are segments which would be anywhere from 100-250 meters in length and are run at a very high percentage of 400 max (usually 95% or so) and generally have a fairly lengthy rest between efforts.
Special endurance II are segments which are 250-500 meters in length which also feature a lengthy recovery.
I like to have 400 meter runners do split runs which combine special endurance I and II or they combine special endurance with speed endurance. For instance, I'll have them go 250 at 400 pace followed by a very short rest (30-60 seconds) after which they them blast a 50 at 95% effort. Those workouts will help you to learn how to maintain form and speed when fatigued.
Those are fairly advanced workouts which should only be attempted after considerable amounts of General Prep Phase (GPP) training has been done.
Sorry if it seems that I have evaded your question, but I don't want you to think that you'll get a certain effect from a weight training that probably isn't likely to happen.
Mike Young on July 21, 2004 at 2:53 am #30720
While I totally agree with what Keith said, I have seen Olympic lifts at a lower intensity done for time (20-60 sec) used effectively as a speed endurance substitute in injured athletes.
Jay Turner on July 21, 2004 at 5:29 am #30721
I hope I am not attempting to change the topic here, I am not trying to do it on purpose. . . .
KW, you mentioned doing SE1 at 95% or so. I agree with that, but wouldn't you do 90-94% (capacity) before jumping that high in intensity (power)?
Jay Turner on July 22, 2004 at 2:07 am #30723
I understand that 400, but what I'm saying is it seemed like KW was implying that Shockaman should focus on power BEFORE capacity. If this is the case, I was in a way disagreeing.
Jay Turner on July 22, 2004 at 11:07 pm #30725
True, but aren't most people not able to tolerate LA?
After so many years of training you should have built at least SOME sort of permanent LA buffer in your system to the point where loads of LA-Tolerance work would be un-necessary and quite frankly a waste of time. However, I know of many athletes who were blessed with SOME degree of natural buffers even before they step out onto the track and I've seen the results first hand.
quartermiler on August 16, 2004 at 9:51 am #30727
Try this workout
3x300m a bit faster then 400m race pace, with full recovery, in spikes, that’ll help your lactic acid tolerance and anaerobic endurance a lot
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