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Training the 400 Runner

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 t

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Training the 400 Runner

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    1. Training the 400 Runner By Bob Stacey

    2. 43 Seconds Anyone can run hard for 43 seconds, beyond that you have to train.

    3. 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. .

    4. Training Continue

    5. 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).

    6. 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.

    7. 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).

    8. 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.

    9. Sample of Late Season Work-outs 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).

    10. 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

    11. 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.

    12. 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.

    13. Weights

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