T`s 400/800m training

    Posted In: Training Journals

        • Participant
          taake on April 5, 2008 at 10:15 pm #14493

          hello I am 25
          51 on 400m
          1.58 on 800

          Training now preseason

          m:10 min jog ,10min easy plyos +25 min extensive tempo running, recovery
          t:10×20 sec hill runs + strength (squat, bench, military press)
          w:1 hour easy jog
          t:6x300m,(49-53) 3x200m,(30-31) 1×150(20) 2 min rec (squat, bench, military press)
          f:10 min jog, 30 min extensive tempo+general strength circuit
          s:plyos +hills: 6×7 seconds. 4 min rec
          s:4min 3-3-2-2-1-1. 1,30 min rec. (1000-800-800-600-300-300)

        • Participant
          taake on April 6, 2008 at 8:17 pm #69209

          It was snowing today. Legs not good
          Rec=2 min

          1000=3,38
          800=2,45
          800=2,45
          600=1,58
          600=1,54
          300=52
          300=48

        • Participant
          taake on April 7, 2008 at 2:12 am #69214

          Made one change: Tuesday will from now on be 8-10×80 sprint

        • Member
          azz88 on April 7, 2008 at 3:44 am #69215

          what phase of training at you in at the moment?

        • Participant
          taake on April 7, 2008 at 5:22 am #69216

          I think what you in US are calling SPP

          Plan is to cut down the volume on thursday and sunday and icrease speed. Train more like a 400m runner. Also speed session on saturday will be on the track when competion season is starting.

          I will try to record some times and put in here.

        • Participant
          taake on April 8, 2008 at 4:49 pm #69235

          after reading more about 400m training my program I have changed my training again:

          mon:10 min jog ,10min easy plyos +20 min extensive tempo running + general strength circiut

          tue:8-10×80-100m speed endurance. 3-5 min recovery. + Strength in gym

          Wed:1 hours easy running/swimming/basketball

          Thur:6x300m, 3x200m 1x150m + strength in gym

          Fri:10 min jog + 25 min extensive tempo running + general strength circiut

          Sat:plyos + 6×7 seconds hill sprint. 5 min recovery

          Sun:5x600m (2.00-1.50) +2x300m 2 min recovery

          Any comments? I dont have any coach so I am open for suggestions

        • Participant
          taake on April 10, 2008 at 12:00 am #69255

          Ran 8x80m`s.

          Best 9,63
          Average 9,80
          Rec. 3-4 minutes

          Felt good and this is also PR in training

        • Participant
          taake on April 11, 2008 at 2:59 am #69299

          god training today

          5x300m 2 min rec. 47-51 ave 48,5 +2x200m (30)
          Strength.

        • Participant
          taake on April 13, 2008 at 5:32 pm #69345

          Plyos+hill runs (6×7,5 sec) 4 min rec

        • Participant
          taake on April 13, 2008 at 7:31 pm #69348

          5x600m 2.30 min rec. Times: 1,56 – 1.58 – 1.55 – 1.49 – 1.48
          2x300m 48 – 44.6 2 min rec.

          Felt good.

        • Participant
          taake on April 16, 2008 at 12:15 am #69385

          Easy week:

          mon:warmup+80m strides
          t:6x60m+ strength. speedsquats, incline bench, rdl, military press
          w:extensive tempo
          t:6x200m. 3 min rec.
          f:extensive tempo
          s:plyos
          s:8x150m walk back rec+strength

          Today i did 60m. First time this year in spikes on track.
          3 of them at 7,25s

        • Participant
          taake on April 20, 2008 at 3:51 am #69434

          ran 6x200m 3 min rec.
          times between 26 high and 28 low.
          Feeling not that good

        • Participant
          taake on April 20, 2008 at 3:53 am #69435

          Did plyos followed by sprints. 5x60m
          Sprints where going slow after plyos. Normal?
          Average around 7.5-6

        • Participant
          taake on April 20, 2008 at 8:30 pm #69444

          today I did 9x150m with 2.30 min rec in training shoes.
          average around 19.8 sec.
          Last one 18,34

          feeling good. Feels like speed endurance is improving

        • Participant
          taake on April 22, 2008 at 7:14 pm #69272

          after my easy week I have got new views on my training and I want to change it to pure 400m training.

          This week will look like this:

          mon:extensive tempo 25 min+GS
          tue:8x80m 4-5 rec+strength in gym. 9.5-10.5
          wed:extensive tempo
          thu:6x300m+2x200m between 800m and 1500m pace+strength in gym
          fri:extensive tempo+GS
          sat:plyos+5x60m sprint
          sun:8-10x150m at 19-20sec. 2-3 min rec

        • Participant
          taake on April 22, 2008 at 7:14 pm #69273

          Comments?

        • Participant
          taake on April 24, 2008 at 11:41 pm #69484

          today

          6x300m 50,5 – 46,5 – 49,9 – 48 – 46,5 -45. Rec 2 min
          2x200m 27, 26 rec 2 min

          felt good

        • Participant
          taake on April 26, 2008 at 7:26 pm #69509

          did plyos and ran 6x60m

          times: 7.62-7.43-7.37-7.24-7.40-7.24
          handtiming. Feeling ok. But felt my tecnique was bad. But enough power in my stride.

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