[thecompgame]

thecompgame on January 13, 2013 at 3:45 pm #18663

Hey guys i was wondering what a hard 400/800 practice would look like?
Most of the time i work with the mid distance guys, but once in a while i get sent off with the distance guys to do a 3-4 mile run and then do a little bit of track work.
With the mid distance guys we typically do lots of 200’s and 400’s.
So it would be
– 4×200 at 30-33 seconds, straight into a dog after you finish the 200(make it back in around 60 seconds) then a 2min rest

– 4-6×400 65-72 straight into a jog 100m 3:30 rest

– 4×200 30-33 straight into a dog after you finish the 200(make it back in around 60 seconds) then a 2min rest

For distance it would be like a 3-4 mile run then 100m strides or something on the track.

Iv never found a legitimate track workout online and i was wondering what other people are doing…

[COV-GOD]

COV-GOD on January 14, 2013 at 5:18 am #118969

The energy systems involve for 400 and 800 are completely different you can’t work both in the same session especially in the format you have sampled.

[thecompgame]

thecompgame on January 15, 2013 at 2:01 pm #118985

The energy systems involve for 400 and 800 are completely different you can’t work both in the same session especially in the format you have sampled.

So what are the different energy systems, and what would each one of those workouts look like?

[codeman9]

codeman9 on January 15, 2013 at 5:01 pm #118986

The harder workouts I have my 400m athletes do are the race model style workouts. Something like run 100m @ race pace walk back 50m, repeat to the finish. Or run 300m @ race pace, 30 seconds rest, then finish the last 100m. 2-3 sets of those are pretty tough.

In general, I typically build my athletes over the years starting with the goal of improving their times in the shorter distances. A 48 second 400m runner that has an interest in the 800m, will probably reach higher levels of 800m faster than a 52 second 400m runner.