[deacon27]

deacon27 on December 10, 2003 at 7:42 am #8754

I used to run 400's but stopped about 3 years ago. At the time, my PB was 48.19, and now I don't have a coach as I'm doing this by myself. I'd like to get a beginners' workout to get myself back into this…does anyone know where I can find one.

I'm 6'0, 185 lbs, if that matters. I'd like to be able to run around 48 by the summer if possible.

[QUIKAZHELL]

QUIKAZHELL on December 10, 2003 at 10:10 am #24314

welcome to the forum. Please use our FAQ section and also use our search function and skim over the trainign theory and sprints forum. Many of you questions on getting started should be answered there.

[deacon27]

deacon27 on December 13, 2003 at 8:26 am #24315

When would I incorporate plyometrics into this (lunges specifically)? On tempo days, just once a week, or more than once?

[deacon27]

deacon27 on December 13, 2003 at 8:54 am #24316

I've looked througha couple of the other 400m posts, and I have a couple of questions…this is what I've done this week (started on wednesday)

W: 6x200m at 32 secs each with a 3 minute interval, then weights (cleans 5×3 @ 89lbs, deadlifts 5×3@135lbs, bench 6 sets ranging from 95 to 160 lbs, leg press 6×4 @ 180 lbs)

T: Nothing…I was too sore from wednesday

F: 8x150m tempo (80%), weights (cleans 5×3 @ 111 lbs, leg press 6×4 @ 180 lbs, incline press 4×8 @ 115 lbs)

That's it so far…I'd like to fit plyo's in here somewhere though. I'm thinking of running a 300m on the second weekend of January.

[QUIKAZHELL]

QUIKAZHELL on December 13, 2003 at 9:03 am #24317

Was that your first week and if not what have you dont weeks beofre that week?

[QUIKAZHELL]

QUIKAZHELL on December 13, 2003 at 9:05 am #24318

A typical setup if you are just starting and would like to compete in january would be sometime like this…

day 1:short acclerations
day 2:recovery/ easy tempo
Day 3:intensive Tempo or special endurance 2
day 4:easy tempo
day 5:hills

[deacon27]

deacon27 on December 13, 2003 at 9:14 am #24319

Yes, this was my first week back.

[deacon27]

deacon27 on December 13, 2003 at 9:14 am #24320

quik, what about weights in there somewhere?

[QUIKAZHELL]

QUIKAZHELL on December 13, 2003 at 9:45 am #24321

Lift on days 1,3,5.

[deacon27]

deacon27 on December 16, 2003 at 1:35 am #24322

The hills on friday definitely won't work. I'm in Canada and we had about a half a foot of snow yesterday.

[deacon27]

deacon27 on December 18, 2003 at 3:37 am #24323

Monday:

3×10 Acelerations, standing, lying, on back
2 flying 20's
1×20 lying face down
1×20 prone
1×30 flying
1×30 on back
1×30 on stomach

then:
5×3 cleans @78 lbs
5×3 deadlifrts @135 lbs
3x20m walking lunges w/ 45lb bar

[deacon27]

deacon27 on December 18, 2003 at 3:38 am #24324

Tuesday:

I went to the eye doctor today and she put drops in my eyes to dilate my pupils, so I couldn't see properly for about 3 hours after that, so I came home and didn't run.

[400stud]

400stud on December 18, 2003 at 3:39 am #24325

Nice workout, but me, personally, would've dropped the flying 20's and saved those for MaxV days. Stick with strictly acceleration workouts on acceleration days. You'll send your body mixed signals.

[deacon27]

deacon27 on December 18, 2003 at 9:35 am #24326

Thanks, 400Stud.

Wednesday:
6×200 tempo

Weights:
leg extensions 4×6@40kg each leg
hamstring curls 4×6@not sure of the weight, it just goes from 1-10 by plate
leg press 6×4@200lbs
military press 4×8@55lbs
bicep curls

Still sore from Monday…I think that it's my lack of a proper warmdown somedays.

[400stud]

400stud on December 18, 2003 at 6:36 pm #24327

Warmdowns are vital. I learned that firsthand. Make sure you get a warm down in.

Also, what phase are you in, if any, because I really don't see the need of isolation exercises (leg extensions, leg curls, etc.) unless you're doing them in circuit fashion for GS?

[deacon27]

deacon27 on January 6, 2004 at 2:01 pm #24328

I've been off for a while (of this forum) and I can't find my book to say what I've done…..as for what phase I'm in….I'm just training. I'm not sure what 'pahse' means in this case.. Any suggestions on what I can do to build up some upper body strength? I noticed today when I was doing walking lunges with weights that I couldn't balance properly.

[deacon27]

deacon27 on January 7, 2004 at 8:41 am #24329

Friday:

3×20 – falling, prone, on back
3×30 – falling, prone, on back

Weights:
5×3 cleans@111 lbs
5×4 deadlifts@111 lbs
6×4 leg press@270 lbs

Stretching

[deacon27]

deacon27 on January 7, 2004 at 8:44 am #24330

Monday:

3×40 – falling, prone, on back
3×30 – falling, prone, on back

Weights:

5×3 cleans@111 lbs
5×4 deadlifts@111 lbs
6×4 leg press@270 lbs
leg extensions
hamstring curls
4x20m lunges with 45 lb bar

I don't normally do the leg extensions and hamstrings curls.

[deacon27]

deacon27 on January 7, 2004 at 8:45 am #24331

Tuesday:

6x150m at 20 sec pace

Weights:
Bench Press – 3×8@135lbs
Incline Press – 3×8@95 lbs
Military Press – 3×8 with the bar

[400stud]

400stud on January 7, 2004 at 9:43 am #24332

What ur doing for upper body strength is not bad, but maybe some depletion chins, or pushups or dips included in your program might help because like Mike has mentioned, upper body STRENGTH is not important to the 400m as upper body ENDURANCE is, so try adding a bit of those in periodically (probably on tempo days) for that extra umph!

By phase, I mean just that…..phase. Usually most programs follow a 4-phase program including a General Prep Phase (GPP), a Specific Prep Phase (SPP), a Pre-Competition phase (Pre-Comp) and a Competition/Peak phase. If you need any specifics re: phases let me know.