400 meter 2
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Transcript of 400 meter 2
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Training the 400/800 runner
Derrick Peterson University of Missouri
Track and Field
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400/800 runners
Will have good speed
Able to handle short interval workouts well
Unable to handle longer(Distance) type workouts well
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The 400 meter
Considered a Long Sprint
Recommended training concentrates on
Anaerobic work
Power development
Technique
Proportion of Anaerobic to Aerobic
75% to 25%
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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%
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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)
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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)
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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
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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 )
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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
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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
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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
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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)
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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)
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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)
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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
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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)
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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
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250 Pickup
Run paced 250
Sprint 100m to 150m (Full effort)
300-100
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Coach Derrick Peterson
Office – 573-882-6900
Mobile – 573-303-2240
Email: [email protected]
302 Hearnes Center
Columbia, Mo 65211