400 meter 2
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Transcript of 400 meter 2
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: [email protected]
302 Hearnes Center
Columbia, Mo 65211