[macstars]

macstars on December 29, 2005 at 11:09 pm #11536

If you had to pick 2 workouts to do per week, while training for the 400m (with  the 200m being secondary), what would you do?

Right now, I do one longer workout, pyramids of 150's, 200's, 250's and 300's, with my other workout being a race.  The next few weeks, I won't have races on the weekends, so I'm trying to decide what my second workout should be.  Should I do another longer workout, or should I focus more on speed, which I haven't done in a few weeks?

Any/all opinions are appreciated.

[scottyo]

scottyo on December 30, 2005 at 1:14 am #50571

I just logged in to ask a similar question. Ive only got 3 training days at the moment due to studies etc. If you only have two days at your disposal i would focus on;

GPP- 1. Accel development, plyos
        2. Split runs/ SE II
SPP- 1. Max velocity & plyos/
          2. SE II/ I

At least with the above you can cover speed and event specific endurance but it would also be beneficial to include some tempo & GS work for general fitness.

[macstars]

macstars on December 30, 2005 at 1:42 am #50572

I train 6/7 days a week, so that's not an issue for me.  I just do not feel that more than 2 workouts a week works best for me.  The other days I do tempo (8-12×200 30s rest between reps), 100m strides and pre-race day w/20m starts, as well as lifting and plyo.

I already do one long workout, which i believe is special endurance (my bf and i refer to these workouts as anaerobic power and capacity instead of speed and special endurance, but I think it's the same thing) and my question is should my second workout (which is usually a meet where I run the 200 and 400) also be long or should it be a shorter workout.

Once my next round of meets starts in mid-January, I'm going to start my taper phase, so I want to make sure I get the right work in before then.

[Mike Young]

Mike Young on December 30, 2005 at 8:17 am #50573

Are you only able to train 2 days / week? If so I'd probably do Intensive tempo one day and speed endurance on the other. The reason I'd put in the Intensive tempo is to enhance all-around fitness, something that is crucial to 400m success and something that couldn't be developed through a true speed session.

ELITETRACK Founder

[the100msprinter]

the100msprinter on December 30, 2005 at 9:40 am #50574

I agree with Mike.  If you have limited time to train you should really be sure to focus on your ability to build strength with your workouts.  You can find that with strength in racing it helps to enhance speed.  Look at doing some longer work with 450s, 500s, 600s, etc.  Work off your pr.  Train at plus such and such and time.  Look at a ladder for 6-4-2-4-6.  If you're going to do a ladder of 150s on up I don't think that's quite enough.  You need to train at longer distances for the 400.  Strength should be your main focus.