Looking for favorite workouts?
– a speed workout
– strength base
– 400 workout
– speed endurance
– special endurance.
Looking to see what people have had success with…what has worked for you?
Posted In: Sprints
400m, Special Endurance II (specifically 4×400 relay): 2-4x Handicapped 300's @90%+ of current 400 (split) time. The set up gives the lead runner for the interval a 5-10m advantage before the remaining runners start the interval. The object is for the chasing runners to catch and pass the lead runner and for the lead runner to hold off the chasers to the line. The leaders / chasers are changed up for each interval. This works best when all the runners in the interval are fairly evenly matched and is great for teaching 4×400 relay tactics. This is an excellent confidence boosting workout for the strong, talented, but tentative relay athlete because they learn to be more aggressive and willing to challenge for track position.
200m, Special Endurance I, championship prep: Goal time Fly-in 190's. 2 x 190 (full recovery) at goal target time, short fly-in of 10-15m. When the athletes are able to complete this workout at goal time, they are capable of hitting the same time for the full 200 in competition. The progression over the season starts with tempo reps over 8-10x 150m (75% of 200m) -> 6-8x 160m (80%) -> 4-6x 170m (85%), 2-4 x180m (90%), 2-3x 190m (95%) all done at target goal time. This is an excellent confidence booster because they know they can hit the targets. This is a favorite with the athletes as well. edited: The goal target time for each interval is consistent throughout the season, only the length of the interval is lengthened as a means of increasing the intensities. In other words: Seasonal 200m goal = 21.0 and prescribed intervals of 10x 150m @ 21.0 -> 6x 170m @ 21.0 -> 2x 190m @ 21.0.
on the 200m special endurance 1 workouts, what are the rest times during the different progression stages?
Generally 100-200m walk back during the early stages, lower intensities progressing out to 5-10-15' as the season progresses and the intensities increase. The goal of the workout is matching the seasonal 200m goal time to the shortened interval distance.
Hey Notruthless, I would like clarification on the pace for your 4X400 drill. Is it 90% of the time, or 90% speed? Suppose the athlete runs the 400 in 50 seconds. Is the pace .9 (50) = 45 seconds for the 300? Or is it
50 x (300/400) / .9 = 41.7 seconds? Or is it something else entirely? What kind of rest are you using?
Hey Notruthless, I would like clarification on the pace for your 4X400 drill. Is it 90% of the time, or 90% speed? Suppose the athlete runs the 400 in 50 seconds. Is the pace .9 (50) = 45 seconds for the 300? Or is it 50 x (300/400) / .9 = 41.7 seconds?
50 x (300/400) / .9 = 41.7 seconds is how I'm defining 90% based upon your example.
Thank you for the question. I generally consider this a Special Endurance II workout and use intensity targets of 90%+ and rest intervals of 15'+. When you get the team members truly fighting for position during this drill, the intensity jumps up quickly. Sometimes only 2-3 reps are required to meet the desired outcomes during a single practice. If you have a slightly timid kid that has talent/skills and they grasp this drill, they will progress into a predator in the relay. Good luck and let me know how it works for your crew.