hello im an400m athlete who needs some tips and advice on my summer training plan and 3 months later in my pre competition phase. i am going into my final year in high school and my aim is to run atleast 46.5secs next yar and make our world junior team.i had a very disappointing year as i didnt made the high school class 1 400m finals as i only run 48.91secs in the semis so im going try and make that up next year. this is my plan i have PAN am trials in last week in June. then after that i will be resting for 2 months.
i will be coming back to training in the first week in September.
i will be doing morning sessions of running -20mins everyday for the first 3weeks as well as some running drills like my A'S and B's.the program switch to 30mins running all at light pace for the next 3weeks.then after each run drills.
The program then change in the second week in October to MON-fartlek then weights along with core stability and flexibility
TUES-pool work.
WEDNESDAY- long hills.then weights.
THURSDAY-circuit training as well as some medicine ball training.
FRIDAY-3*600m,3*300 then weights.
SATURDAYS-Sands.
this is for 4 weeks.then in the second week in november
MON-3*300 on grass
3*600@1.45mins
TUES -medicine ball and circuit
WED-HILLS,WEIGHTS
THURS-plyometric
Friday-3*300
Saturday-sands
tell me what u guys think about this training program.
Training program for 46secs what you think
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Participant
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Participant
Having had the good fortune of coaching some 49sec and 50point guys into 46 and 47sec 400 runners. My advice would be this.
Start your early season runs a bit earlier. I would only take a month off, unless your body really feels run down.
I would have my morning distance runs go for about 6-8 weeks. It is a good idea to keep your drills in place during this time. I would also add some short accell work once even twice a week. You do't need to go beyond 60 meters. Just do 3 to start and add one a week until you get to 6-8 you don't need more than this.
I also like to have my guys gradually increase the speed of at least one of their weekly distance runs by a few seconds each week. We actually use interval runs on grass. Starting with something like 3x5min runs with a 2 min recovery. We gradually increase the speed or we increase the distance run.
As to a weekly schedule this is generally our plan once we start in sept.Mon. speed development. Alternate leg bounds + accell work then leg and oly lifts.
Tues. Hills. Start with 100 meter hills gradually working up to as much as 2600-3000 meters worth in a session. Long hill run of up to 600meters. This is a gradual weekly progression which can run right up until early february.
Wed. Pool or easy tempo on grass this can work up to as much as 5×350 as the year progresses. Times start very slow maybe 35sec per 200meters in sept example 15×200 at 35-36 sec with 2 min recovery. by march maybe 3×300@40sec with 4-5 min recovery. Lifting.
Thurs in fall and early winter we do broken 600's example 30 sec for 200 45sec for 200 and then 30 sec for 200. This is one continuous run. No stopping we work up to 6 of these with a 6-7 min rest between each broken 600. once we can do 6 of these we decrease the time on the first and third 200 tryng to hit 29 sec then later in the season 28 then 27 finally 26 sec but we will only do a few of these. As we get into our comp these sessions will collapse into different more speed endurance type sessions. example !x200 at 24sec rest 2min 1×200 at 25sec rest 1min 1×200 at 24 sec. rest 10 min and repeat set.Things like that. Finally getting to 1×300 at 33-34 rest 25-30min 1×200 at 21-21.5 off of a rolling start. This is done in the spring during May. One note, once we hit spring thursdays session is done on tuesday because we no longer are on the hills. So on thurs we would do maybe 4×150 with a 7-10 min recovery all at about 90% speed but really focusing on relaxation.
Fri during fall we will do easy running or tempo plus lifting. Late season race modeling.
Sat short hills 6×150 meter hills all done in under 6min total jog down recovery included. As fall progresses we work up to 2 sets of these. In season this day is excluded. We either race or rest.
sun off
I'm not saying this is the best program in the world but it seems to work best for us. Good luck
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Participant
ur lucky to have a 600m hill
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Participant
No,but we use alot of Phils stuff. One thing that has forced us to fit things to our own special circumstances is a lack of an indoor facility. So we don't get to do as many speed endurance sessions as Minn does. So once the weather gets cold we go to more of a Guthrie type plan. (more slower tempo work)Then come warm weather in late April or May if we are lucky we change things up again adding more speed and reducing volume.
So it's kind of a bastard program with bits and pieces taken from other programs. But we always have to take the weather into consideration with anything we want to do. The north east can really play havoc with sprint programs. But yes alot of what we do is based off of Phils stuff especially in the fall.Our weight training is also based off of their system.
We probably don't do as much race modeling as we should but we try and have the kids get used to getting out hard for 60 meters than relaxing for the next 60 staying fast but relaxed. Sometimes we try and race model from 200m to 300m focusing on slowly ratcheting up from 200 to 250 and then trying to power home from 250 to 300.
Sometimes we race model before meets especially late in the season. But as I said we could probably do a better job if we had an indoor facility. If its cold and snowy we keep things much slower and skip the race modeling.
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Participant
Yes, that is pretty much what we are forced to do.
How to progress that training? Good question. I'm not sure I've really figured out a correct answer.
What we try and do is this. We can get to an indoor track on most tuesday evenings starting in December. So we try and do some accell work on this night but not really to much. What we are usually doing is 200's with 2min or less rest. In Dec it is 8×200@28 in Jan it is 7×200@27 and infeb it is 6×200@26. So we are doing more of a Hart/Guthrie type thing.We can only be on the track for 2 hours so with warm up and cool down we are really limited for time so we do the 200's and take little rest. The whole workout only takes about 10 minutes. Now every once in awhile we can sneak into, or someone will let us into a facility. If we get the chance we may do some speed endurance or hard lactic sessions.
The truth is that from Dec to March we really don't get to do much speed, so we try and get as strong as possible. We do have one advantage, we get to race on Boston Universitys track 3 times in the winter. This track is very fast, and it helps qute a bit.
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Participant
well guys i dont have a indoor stadium and it never snows were im from im from JAMAICA and we have good high school sprinters running 45 in the 400m,20point in the 200m and 10.1in the 100m. my main focus is the 400m and i want to 46secs. our season starts in JANUARY and continues till june where we national trials for World Juniors.
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Participant
whats the difference between clyde harts system, what lundin does, and what gutherie does at wisconsin? since im from the midwest i believe in the long to short program that these coaches use. i see some advantages of the short to long like used at ucla but for us up here it just makes sense to go long/short. ive used a slight variation of what gutherie does, but it is very much the same every week….i believe that for a athlete to improve you need to vary their workouts, not have every monday look exactly the same and so on. what are some of your opinions on this? thanks,
tim
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Participant
UMinn uses more speed and speed endurance sessions than Guthrie. They also seem to do more hill sessions. I think the intensity is a bit more. Guthries program as you stated seems to be a more gradual progression lots of tempo work nothing real fast, until late in the year.
I think there are some similarities and some differences. Either way both programs work quite well. I don't think you can go wrong using either one, or a combination of both.
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