[400stud]

400stud on April 24, 2004 at 8:15 am #9161

Alright, I've done lots of research and have lots of time on the hands, so I started looking forward to next season and more importantly, getting a good base in. This is only the first of proly a few questions, so, here it goes…

I've been looking at the 400m threads here on this board and notice that a lot of people (actually most) recommend starting off with Int. Tempo 1-2x's a week with hills and acc. dev. early and only 2 days of ext. tempo. But, on another board, they say that you should have a solid base of ext. tempo in before you begin with Int. Tempo and more intense runs….So, which is it?

[alex]

alex on April 24, 2004 at 9:07 pm #27394

I would agree with those who say you need a base of extensive tempo before you start in with intensive tempo.

[400stud]

400stud on April 24, 2004 at 11:08 pm #27395

Alright then, with that being said, if one were to follow that philosophy, would the following setup suffice?….

Monday – Tempo
Tuesday – Acc. Dev.
Wednesday – Tempo
Thursday – Hills
Friday – Tempo

Do this for 6 weeks before going into more intense CNS work (3x's a week) with the 3 tempo days a week? This would be base and the next phase would be GPP.

[alex]

alex on April 25, 2004 at 11:04 pm #27396

That setup would work it you're only training 5 days a week. If you're going to train six days a week, you could get another accel day in. One thing to remember with extensive tempo, is that just because it's extensive does not mean it has to be easy. Extensive tempo can actually be extremely challenging (aerobically) without going above 75%, if distances and rests are manipulated properly.

[Jay Turner]

Jay Turner on April 26, 2004 at 9:14 am #27397

I agree 100% with what Alex said.

[400stud]

400stud on April 26, 2004 at 9:42 am #27398

So do I. But, Alex, how much track work do you think should be done in the early season? I've been told not much, but there really aren't a lot of grassy areas around here to run on. And, would 2 days accel really be necessary? How about another GS day (but a bit more demanding)?

[Jay Turner]

Jay Turner on April 26, 2004 at 10:38 am #27399

Although you asked Alex,

I think another accel day would be fine. But if you want something else on that day, a GS day (core training, perhaps) with a little higher intensity would do just fine.

Also, during the off-season you wanna stay off the track as much as possible. Save your body 400.

[alex]

alex on April 26, 2004 at 10:19 pm #27400

Couldn't you just use the infield of the track for grass?

[400stud]

400stud on April 27, 2004 at 8:37 am #27401

Around here the infield is only the football field (about 100m straight) and the curves are all dirt or track (for throws or jumps). That leaves me only 100m to work with and getting long tempo in then is not an option…:(

[Derrick Brito]

Derrick Brito on April 27, 2004 at 11:31 am #27402

maybe you could use a baseball field

[pete]

pete on April 27, 2004 at 6:07 pm #27403

[i]Originally posted by 400Stud[/i]
Around here the infield is only the football field (about 100m straight) and the curves are all dirt or track (for throws or jumps). That leaves me only 100m to work with and getting long tempo in then is not an option…:(

You could turn around.

[Jay Turner]

Jay Turner on April 27, 2004 at 7:21 pm #27404

An even better alternative than turning around is to just (if possible) measure (in meters) the perimeter of the football field from end to end and sideline to sideline. Put cones in each corner and base workouts from that.