Transcript The *400 meter runner*

The “400 meter runner”
Before Writing This Plan
• What are the athletes natural strengths?
-speed, endurance, durability, etc.
• What type of 400 meter runner are they?
-100, 200, 400
-200, 400, 800
• How many months do you have this athlete to train?
• What meet/meets are you training for?
• How many heats do the athletes have to run?
• How many events will the athlete be asked to run at meets?
Preferably at the biggest meet?
Keys to Beneficial Training
•
•
•
•
•
•
•
Athletes must recover between workouts
Proper nutrition
7-9 hours of sleep per night
Get iron levels checked before and after season
Good communication with coach
Consistency in all that you do
Check your morning heart rate. My post college
coach Irv Ray made me a believer in this.
Basic Terminology
• Threshold Intervals- Focus on quantity over
quality. Usually run at 80-90%. Short rest of 2-3
minutes. Help increase oxygen uptake and lactate
threshold. Improves athletes ability to run
multiple events/heats.
• Speed Endurance- Good mix of quality and
quantity (good bang for your buck). Usually run at
90-93%. Lots of rest between reps (8-10
minutes). Increase lactic acid tolerance and train
fast twitch muscles.
The 12 Month Athlete:
Fall Training
• Focus on strength training and increasing
oxygen uptake.
• Increase athletes aerobic foundation
• Major emphasis on threshold reps, mileage
runs, hills, and lifting.
• Lesser emphasis on speed, speed endurance,
and race simulations.
The 12 Month Athlete:
Fall Training example
200/400/800
100/200/400
• Monday: 6x600 meter
(threshold)
• Tuesday: 25-30 minute run
• Wednesday: 4x120 meter hills
• Thursday: 25-30 minute run
• Friday: 8x100 meter (speed
endurance)
• Saturday: rest day or mileage
run
• Sunday: rest day
• Monday: 6x600 meter
(threshold)
• Tuesday: strides/technical
work
• Wednesday: 4x120 meter hills
• Thursday: strides/technical
work
• Friday: 8x100 meter (speed
endurance)
• Saturday: rest day or mileage
run
• Sunday: rest day
12 Month Athlete:
Mid-Season Training
• Indoor season
• Still a major focus on threshold, mileage runs,
hills, and lifting.
• Starting to increase the focus on speed
endurance, speed, and simulation workouts.
12 Month Athlete:
Mid-Season training Example
200/400/800
100/200/400
• Monday: 8x300-350 meters
(threshold)
• Tuesday: 6x100 meter hills
• Wednesday: 25-30 minute run
• Thursday: 6-8x180 meter
(speed endurance)
• Friday: 8x50-75 meter sprints
(speed)
• Saturday: Race or 20 minutes
of sprint straights and jog
turns.
• Monday: 8x200 or 2 sets of
300, 200, 100
• Tuesday: Blocks, 6x60 meter
• Wednesday: 8-10x100 meter
strides
• Thursday: 5x180 meter (speed
endurance)
• Friday: 8x50-75 meter sprints
(speed) plus block work
• Saturday: Race or strides
12 Month Athlete:
Early Outdoor Season
• Major focus now shifts to speed endurance,
speed, simulations, and lifting.
• Lesser focus on threshold, mileage runs, and
hills.
12 Month Athlete:
Early Outdoor Training Example
200/400/800
• Monday: 4x300 (speed
endurance).
• Tuesday: 2x200 all out with
100 jog rest (simulation) .
• Wednesday: 15 minutes of
jog curves/sprint straights.
• Thursday: 8x50 meter over
speed and relay practice
• 4x150’s relaxed
• Saturday: race
100/200/400
• Monday: 4x300 (speed
endurance)
• Tuesday: Blocks, max speed
development….4x60 fly’s
• Wednesday: 15 minutes of
jog curves/sprint straights.
• Thursday: Block work, and
4-6x50 meter overspeed.
• Friday: 3-4x100’s relaxed
• Saturday: race
12 Month Athlete:
Peak Season
• Major emphasis on racing fast
• Dramatic decrease in volume and increase of
intensity.
• Major emphasis on speed endurance, Speed,
simulation, and lifting.
• Very small amount of threshold, hills, mileage
runs.
12 Month Athlete:
Peak Season Training Example
200/400/800
• Monday: 4x250 (speed
endurance)
• Tuesday: All out 350
(simulation)
• Wednesday: light threshold,
mileage or hills
• Thursday: 5x50 over speed
• Friday: handoffs or strides
• Saturday: Race
100/200/400
• Monday: 4x200 (speed
endurance)
• Tuesday: 2-4x80-120 meters
• Wednesday: light tempo,
mileage or hills
• Thursday: 5x50 over speed
• Friday: handoffs or strides
• Saturday: Race
6 Month Athlete:
Training Ideas
• Probably coming off of a fall sport.
• Do not have time to fully develop
aerobic/threshold component.
• Jump into workouts at the mid-season point
of 12 month plan.
3 Month Athlete:
Training ideas
• Probably coming off of a winter sport
(basketball).
• Do not have time to focus on tempo or aerobic
conditioning.
• Focus on training energy systems that will get you
fit quick (speed endurance, race simulations, over
speed).
• Use races as a tool for athlete to get fit quick
(race your way into shape).
• If athlete runs 800 meters try and squeeze in 3-4
weeks of strength intervals (6x600).