2009 09 2 nd nd at t Sta tate te (3:18.24) :18.24) 2010 10 1 st st at t Sta tate te (3:16.31) :16.31) 2011 11 12 12 th th at t Sta tate te (3:18.02) :18.02) 2012 12 10 10 th th at t Sta tate te (3:21.34) :21.34) 2013 13 (3:26.13 :26.13)
Anaerobic System Aerobic System (Speed) (Endurance) 400 Meters 56% 44% 800 Meters 40% 60%
1970s 70s- Scientists ientists thought ought the e 400 0 was as only ly 20% % ae aero robic bic (endurance). ndurance). Coaches aches use sed d to re real ally ly empha mphasize size speed ed workouts rkouts in 400 0 me meter er tra raining. ning. Modern dern re rese search arch tells lls us th s that at endurance durance (ae aerobic) robic) is ac actua ually lly 44% % of f a 4 a 400 ra race. Ou Our r 400 0 tra rain ining ing at at Snider ider fo focus cus MOR ORE E on endurance durance so that at yo you can an car arry ry yo your r top p speed ed ove ver r the e entire tire 400 0 me meter ters. s.
Ana naerobic: robic: Ae Aero robic bic: Speed Intervals Easy Runs Lactic Acid Long Runs Intervals Tempo Runs Fartleks Both: : VO2 Intervals Strides don’t really fit in either category. These are for biomechanics, not conditioning.
If leg g sp speed is s equal al betwe ween en two wo at athlete etes, s, the at athlete ete wi with st stronge nger r endurance urance wi will wi win a a 400 me meter r race ace. Yo You mu must st be in gr great at ae aerobic obic conditi dition on in order er to ma maximi mize ze your ur leg g sp speed. We wa want to be real ally ly go good at at finish shing ing we well in the final al 100 100 me meters rs.
“The main reason we are seeing the sprinter type e succeed ed in in the 400 m meters s today y is is la large gely ly due to th the fact t that we a are able le to d devel elop op stami mina na and endur duranc ance e more re effe fecti ctively vely than we can in increase ase the sprin intin ting g abil iliti ities es of the mid iddl dle-di distan stance e runne ner .” - Cl Clyde e Ha Hart rt ( (Co Coac ach h at Baylo lor, r, 40 400 0 meter er gu guru ru) Imp mproving roving leg g speed ed is limite mited d by an y an athlete’s natural ability/talent. But t yo you can an al always ays imp mprove rove fi fitnes tness s (endurance). ndurance).
At At ma maximum imum sp speed/ d/effort, effort, la lactic tic acid id bu builds ilds up up in in your ur mu muscle scles. s. Af After r 35-40 0 se seconds nds you u ha have ve si signifi nifica cant nt accumu umulation. lation. Thi his s is is why hy ru runn nners ers lo lose se form rm & slo & slow w do down n si signifi nificantly cantly in in the he ho home mestretch stretch of a 400. You can’t get around this 40 -sec second ond ru rule le, , bu but you u can n tra rain in your ur bo bodie dies s to ha hand ndle le it it be bette ter. r.
The Sp Spri rinter er Type Very ry go good d at at 100-200 200 meter ers, s, perh rhaps aps a r a real ally y stro rong ng 300 0 hurd rdler. ler. Stre rength: ngth: Le Leg g Speed ed & A & Athletic leticism ism Weak akness ness: : Endurance durance (usually) sually) The e MOS OST T IDEAL AL 400 meter er ru runner nner is a s a spri rinter nter who o works rks to improve rove their eir enduran durance. ce.
The Mid id-Di Distance tance Type Very ry go good d at at 800 me meters ers, , pro robably bably also also is a c a cro ross ss country untry at athlete. ete. We Weak akness ness: : Le Leg g Speed ed Stre rength: ngth: Endurance durance This s al allows ows them m to ma maximi imize ze whatever atever le leg g sp speed ed they y do hav ave, , beca cause use they y ar are so fi fit. Most st of f the st stat ate-level level 4x400 400 re rela lay y team ams s hav ave been en a c a combin mbination ation of f sprin rinter ters s an and mi mid-distance distance ru runners nners.
The e Mid id-Dis istance ance The he Spr printer inter Work rk on n the heir ir Train in them m li like e end ndura urance nce 800 runners nners Strid rides s se serv rve as s fr from om No Nov-Apri April seaso se son-lo long ng sp speed d St Strides ides once/ ce/wk wk stimulu st imulus Giv ive them a The he win inter ter couple uple of f 400 end ndura urance nce work rk work rkouts outs in in May all llow ows s the hem m to ha have ve We st stil ill l need d bette be ter r worko rkouts uts in in them em to run n fa fast st Apri Ap ril/May l/May 800s 800s
Definition: finition: Putting tting toget gether her a a tra raining ning plan an to ensur sure e that at yo you “peak” at the ri righ ght t time. e. We We hav ave typ ypically ically kept t our r gu guys ys heal althy thy an and hav ave ru run our r best t ra races es at at the Stat ate e Meet. t. We don’t skip the conditioning and ae aero robic bic work rkouts uts at at the beginning ginning of f the seas ason. on.
WIN INTER TER CONDITIONI DITIONING NG PHA HASE SE ◦ Dec c – Jan an – Feb IN INDOOR OR RAC ACING ING PHA HASE SE ◦ Mar arch h – Ear arly y Ap April ril OUTDO DOOR OR RACI CING NG PHA HASE SE ◦ Ear arly y Ap Apri ril l – Ear arly y June
Wo Work k up to running nning 6 days ys / we week 3 o 3 of those se days ys are e ea easy y runs ns 1 d day y is either her a long g run n or a tempo o run 1 d day y is a set of VO2 interva rvals s (600s or 800s) or Volume me 200s 1 d day y is either her a Fartl rtlek ek run n or a Race Strides ides once e a we week k after er an easy sy run un (6 x 100 meters ers at 90% all out speed) eed) Short rt stri rides des once a we week k after er an easy sy run n (6 x 50 m meters ers at 100% all out speed) eed)
MON MON TUE UE WED THU FRI FRI SAT AT Long Run Easy Run VO2 Easy Run Fartlek Run Race? (30-40 (15-25 Intervals (15-25 (up to 30 minutes) minutes) (600s or minutes) minutes) 800s) OR + OR + OR OR Tempo Run 6x100m Volume 6x50m Easy Run (if Easy Run (1-3 miles) Strides at 200s Strides at we’re (15-25 90% speed 100% racing the minutes) speed next day)
We wo work k up to running a “long run” of 30 -40 40 minut nutes. s. Same me pace ce as ou our easy y run uns (con onversational). versational). The hese really lly he help p develop velop end ndur urance ance, , wh which ch allows lows th the bo body dy to to ha handle ndle ha harde rder r wo workouts kouts and nd mor ore vo volume ume later ter in n th the season. on.
We work up to 15-20 minute tempo runs ◦ 1.5 – 3 miles total These are run at a specific pace and the goal is to run even pace the entire time. Ex: A top 400 guy might run 3 miles at low-6:00 pace (18-19 minutes). We always run these on measured loops and have specific goal times. We only do tempo runs Dec-Mar – they are part of the early training phases.
15 15-25 25 minute nutes s at at a a conver nversational sational pac ace. e. NO NOT super er slow ow jogs gs – we wan ant t to ge get benefits nefits fr from m these se ru runs. ns. Thes ese e ru runs s gr grad adua ually lly ge get fa faster er (with ith sam ame effort ffort) ) as as we we ge get in better tter shap ape. e. We We do these se througho roughout ut entire ire se seas ason. on.
2-4 4 minute nutes per r re repeat eat ◦ We typically ypically do do 600s s & 80 800s s (so some metimes times we do 1000s) we 0s). Up to 2400 00 meters ers of f total tal vo volume. lume. ◦ So So 3 3x80 800 0 or r 4x 4x60 600 0 is is where re we top out We al also do lad adders ers: : something ething like e 1000 00-800 800-600 600 (tota otal l of f 2400 00 meters). ers). Betw tween een eac ach h ru run n we go go ab about out 8 minute nutes of f re rest.
This s is one of our KEY wo workou kouts. ts. Th Thes ese e are e NO NOT T all-out. ut. We We gi give ve a go goal time e and d number mber of 200s. . For r this s wo workou kout, t, vo volume e is more e important rtant than n speed eed. Exampl mple: e: You may be e able e to run un 23 23 sec econds onds for a 200, but we we wo would rather her you u run n 30-32 32 seconds onds and run n a lot of them m (10 or more). ). To Top va varsity sity gu guys s wo work k up to running unning 14 14-18 18 of these, se, around und 29-30 30 seconds onds for each h one. 2:00 rest st between ween each h 200
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