Training the 400/800 runner

Derrick Peterson University of Missouri

Track and Field

400/800 runners

Will have good speed

Able to handle short interval workouts well

Unable to handle longer(Distance) type workouts well

The 400 meter

Considered a Long Sprint

Recommended training concentrates on

Anaerobic work

Power development

Technique

Proportion of Anaerobic to Aerobic

75% to 25%

The 800 meter

Also considered a Long Sprint - middle distance event

Recommended training concentrates on

A mix of aerobic and anaerobic

Steady runs and Vo2 max sessions for aerobic

Flat – out speed( Occasionally)

Proportion of Anaerobic to Aerobic

60% to 40%

I think most 400m runners are lacking in their aerobic capacity

The 400/800m runner is lacking sufficient speed

Spending too much time developing lesser energy systems (i.e. too much distance running)

Training plans developed with input from the Coaching minds of the following:

Jeff Pigg ( U of Missouri/Florida/Georgia)

Clyde Hart (Baylor U)

Mike Holloway (U of Florida)

Mark Guthrie ( U of Wisconsin)

Jim Bush ( UCLA/USC)

good for long sprint running Incur high oxygen debt Recovery about 5:00-8:00 between

repetitions Examples

10x 100m 5-6 x 150m 5 x 200m – 250m 3-4 x 300m-350m

Aerobic work ( increases oxygen uptake) Run at slower paces – emphasis on rhythm Quantity NOT quality Rest is about 2:00 – 3:00 mins Examples:

8 x 200 (Cut across) 6 x 300

(R = 100m walk/jog)

1 x 50-100-150-200-250-300-350 (R = walk distance ran) 1112-1121-1211-2111 combo (R = walk 50m & 3:00m btw sets) 200m repeats ( see chart )

REPS 46-47 (52-53) PR

TIME REST

48 – 49 (54-55) PR

TIME REST

50 – 51 (56-75) PR

TIME REST

20 40/44 2:40/2:56 41/45 2:44/3:00 42/46 2:48/3:04

19 39/43 2:36/2:52 40/44 2:40/2:56 41/45 2:44/3:00

18 38/42 2:32/2:48 39/43 2:36/2:52 40/44 2:40/2:56

17 37/41 2:28/2:44 38/42 2:32/2:48 39/43 2:36/2:52

16 36/40 2:24/2:40 37/41 2:28/2:44 38/42 2:32/2:48

15 35/39 2:20/2:36 36/40 2:24/2:40 37/41 2:28/2:44

14 34/38 2:16/2:32 35/39 2:20 36/40 2:24/2:40

13 33/37 2:12/2:28 34 2:16 35/39 2:20/2:36

12 32/36 2:08/2:24 33 2:12 34 2:16

11 31/35 2:04/2:20 32 2:08 33 2:12

10 30/34 2:00/2:16 31 2:04 32 2:08

9 29/33 1:56/2:12 30 2:00 31 2:04

8 28/32 1:52/2:08 29 1:56 30 2:00

7 27/31 1:48/2:04 28 1:52 29 1:56

6 26/30 1:44/2:00 27 1:48 28 1:52

5 25/29 1:40/1:56 26 1:44 27 1:48

Development of general strength Ability to finish off the last 100 meters Duration of runs are short (with exception of 300

hill) Recovery about 3:00 between sets or repetitions Samples:

8 x Continous run Hills(for the 800m runners)

6 x 100 meter hill runs (3 – 4 degree incline)

R=walk down backwards

3-4 x (300 meters) Hill runs ( slight slope)

Strength Circuits

Build strength without to much long slow running Continous movement Rest between sets 5:00-8:00 minutes 3-4 sets

Mississippi 100m run

Body weight squats x 15 100m run

Pushups x 15 100m run

Walking lunges x 10ea 100m run V-sits x 20 100m run

Roll backs x 15 100m run

Seated bicycles, 30s

aerobic running 15:00 – 30:00 in duration I like to train this phase on grass of soft

surfaces Rest – short or equal to next interval Example:

4-6 x 600m ( on grass)

4 x 500m ( On grass)

Segment runs (1:00-2:00-2:00-3:00-3:00-2:00-1:00)

Emphasizes speed of muscle contraction 10 repetitions or less Duration no more than :10-:15 seconds Recovery about 3:00 Example:

60 meter hill runs

Resistance runs out of blocks or with out blocks

Timed hill repeats (i.e. 6 x 10-15 secs)

Distances up to 500 meters Teaches racing concepts and strategies Recovery 5:00 – 10:00 or full rest depending on

distance Examples:

3 x 300 [50 all out , relaxed 150 : Men 28 (200) run 100

fast – 5:00 rest (Women 32-33(200)

Broken 400 (2 x 200m (Rest 30s) 200m)

Broken 800 (500m (rest 1 min) 300 or 4x200m (rest 30s)

Develops pure speed Recovery is about a 3:00 – 5:00 walk Total distance run is 400 meters or less examples:

6 x 50 meters

3-4 x 150 meters

30s, 60s, 120s

Speed makers (60m hard -40m relax) – walk 100

Early season

600s

▪ 3-4 reps (R=5:00)

Meets

▪ Since athlete has good speed

▪ Use dual meets or weekday meets to work on speed ▪ (i.e. have athlete do other event – 400 and 4x400 or even a 200m

race)

500s (middle to late Season work)

1. Start at 100m start line

2. Have athlete run a full lap (400m)

3. Then sprint to the finish

4. Coach determines the pace

5. R = jog back around track to start again (300m)

6. Repeat 4-6 times is enough

7. This workout helps with finishing speed

250 Pickup

Run paced 250

Sprint 100m to 150m (Full effort)

300-100

Coach Derrick Peterson

Office – 573-882-6900

Mobile – 573-303-2240

Email: petersonDL@missouri.edu

302 Hearnes Center

Columbia, Mo 65211