Converting a 200/400 into a 400/800

    Posted In: Endurance

        • Participant
          Tom ONeill on December 20, 2008 at 12:17 am #15150

          Soccer player. Ran 200/400 last year 27mid 200, 60 flat 400. Senior in College with a 5th year of eligibility. Good base of fartlek type work from her soccer season, but her season ended about a month ago and she has only been doing general fitness stuff. Once she gets back from break she’ll work with our middle distance coach, but I’m responsible for her break work.

          I’m writing her winter break workouts now, and was thinking putting her on a 100-200 meter hill on Monday Wednesday Friday and have her do some type of continuous tempo Tuesday Thursday Saturday. Any thoughts on volume/duration? What type of milage should a 4/8 be doing in GPP if they are used to sprinting, but also fit aerobically because of a long soccer season?

          Any help is appreciated.

        • Participant
          premium on December 21, 2008 at 7:56 pm #75523

          train her the same as a 400/800m runner, maybe youd want to change one or two of those continuous runs into sprint distance reps from 100-600…im not an expert but just my opinion

        • Participant
          Daniel Andrews on December 22, 2008 at 12:37 am #75529

          train her the same as a 400/800m runner, maybe youd want to change one or two of those continuous runs into sprint distance reps from 100-600…im not an expert but just my opinion

          Get rid of the hills and at least 2 of the continuous distance runs. Replace them with short speed based work (60-80m sprints of 400-640m in volume) and specific tempo work like 10x200m @ 35-36s or 10x250m @ 43-44s. If you feel the need to do overdistance work then keep the volume @ 3K or shorter with 3x1K @ mile pace with complete rest between or 5x600m @ mile pace with incomplete rest. I suggest working both ends so 3x1k is not a bad place to start and start improving the times there. If you really think you need continuous days limit the runs to 2 miles in length.

        • Participant
          Tom ONeill on December 22, 2008 at 5:45 am #75549

          I should have noted its in the mid 20s where she lives so short speed work on a track is out of the question. This is why I incorporated the long hills, due to the incline I didn’t feel the speed would be too great to perform in the cold.

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