Transcript Training the 400 Runner

Training the 400 Runner
By Bob Stacey
43 Seconds
Anyone can run hard for 43 seconds,
beyond that you have to train.
Training Overview
.Preseason – Jan., Feb.,
Beginning of March.
Early Competition Season –
end of March to the end of
April.
* Middle of the Competition
Season- End of April to the end
of May
* Late Season Competition – the
last three weeks of the season.
Training Continue
Preseason - More long sprints
(800, 600, 500), weights (four
days a week). Working more on
strength & endurance.
Middle Season – More speed
work (400, 300, 200, 100 pace
work), weights (two days a
week). Athletes should start
feeling fast.
Early Season – More pace work
(400, 200, 100), weights (three
to four days a week). Maintaining
strength and developing more
speed.
End of season – More rest but at
a faster pace (40, 50, 300, 100),
weights (two days a week). Three
week taper. REST!
Sample of Early Season Work
Outs
Monday – warm-up, stretch, sprint
drills, 1 X 600, 2 x 500, 3 X 400 X 5
min. CD, stretch – Weights (1st week
upper body)
Tuesday – warm-up, stretch, sprint
drills, 2 x 1 mile ( jog curves, stride out
straight - a -ways) CD, stretch –
Weights (1st Week lower body).
continue
Wednesday – warm-up, stretch, sprint drills,
4 to 6 x 200 at 400 pace work (ex. take a
1:00 400 runner = 30 second pace for each
200), CD, stretch – Weights (1st Week upper
body).
Thursday – warm-up, stretch, sprint drills,
curve runs – work on running close to the
inside line, CD – Weights (1st week, lower
body)
Friday – warm-up, stretch, sprint drills, fun
relays, CD, stretch.
Sample of Middle Season
Work Outs
Monday – warm-up, stretch, sprint drills, 6 to
10 X 400 X 4 to 5 min., CD, stretch – Weights
(2nd week upper body)
Tuesday – Meet
Wednesday – warm-up, stretch, sprint drills,
some easy 400 runs (form running or stride
outs), CD, stretch – Weights (2nd week lower
body).
continue
Thursday – warm-up, stretch, sprint
drills, 4 to 6 X 100 (pace work – ex. For
1:00 400 runner, pace 15 sec. for each
100) X 3 to 4 min., CD, stretch –
Weights (2nd Week – upper body)
Friday – No practice, invitational on
Saturday.
Sample of Late Season Workouts
Monday – (1st week of taper) warm-up,
stretch, sprint drills, 1 X 400 x 10 min.
rest, 2 X 300 ( as close as possible to
the 300 pace – ex. 1:00 400 runner, 45
sec. for the 300) X 10 min rest, CD,
stretch – Weights (7th Week lower
body).
continue
Tuesday – warm-up, stretch, sprint drills, 4 X
40’s, 5 X 50, 4 x 100, CD – weights ( 7th week
upper body)
Wednesday – warm-up, stretch, sprint drill, 2
X 300 X 10 min. (400 pace work), 4 X 100
around track (400 pace work), CD, stretch.
Thursday – warm-up, stretch, sprint drills,
work on relays exchange, CD, stretch.
No practice
2 Plus - 2 Theory
This will give you a good idea on possible
time:
Take the athlete’s best 200 time, add 2
seconds - that should be their first 200 split.
Add another 2 seconds to their first 200 split
and that should be their second 200 split.
Ex: an athlete’s best 200 is 26.3, 1st 200 split
should be around 28.3, 2nd 200 split should
be around 30.3, that would give you a 58.6
400.
Continue
I usually work on 2 plus 2 first with my
athletes with the goal of having even
splits as the athletes get stronger and
more mature: Ex - Take the 28.3 200
split and come back the 2nd 200 in 28.3
= 56.6.
Weights
Fairview High School
Estimate your 1 rep max for the bench, squat. Using the %’s below to prescribe your workout. This will help increase your max.
Week 1
Week 2
10@50% 10@50%
10@55% 8@50%
10@60% 8@60%
[email protected]% [email protected]%
[email protected]% 8@75%
Week 3
10@50%
8@60%
6@75%
[email protected]%
6@80%
Upper Body
Bench Set (use week 1 thru 7)
DB Military 3 X 12
Dips 3 X 15
DB Incline 3 X 10
Flies 3 X 15
Lat Pulls 3 X 15
High Pulls 3 X 15
DB Bench Pulls 2 X 10
Lower Body
Squat Set (use week 1 thru 7)
Step Ups 2 X 12
Leg Curls 3 X 15
Leg Extensions 3 X 15
Straight Leg Dead Lifts 3 X 15
Lunges 2 X 15
Cleans 2 X 10
Cleans & Jerks 1 x 10 (throwers)
Week 4
10@50%
[email protected]%
[email protected]%
[email protected]%
3@80%
Week 5
Week 6
10@50% 10@50%
8@75% 8@75%
6@80% [email protected]%
4@85% [email protected]%
3@90%
2@90%
Week 7
10@50%
5@65%
4@75%
3@85%
1@100%