400m Training A Personal Philosophy Nick Dakin. 400m Training This Presentation outlines my own...

400m Training400m TrainingA Personal PhilosophyA Personal Philosophy

Nick DakinNick Dakin

400m Training400m Training This Presentation This Presentation

outlines my own outlines my own personal beliefs in personal beliefs in 400m coaching400m coaching

But as with all But as with all good coaching they good coaching they are are stillstill evolving! evolving!

400m Training400m Training

There are certainly many other very There are certainly many other very successful models of training 400m and I successful models of training 400m and I certainly do not claim that the concepts certainly do not claim that the concepts here are in anyway unique, but I hope to here are in anyway unique, but I hope to share my experiences and how they have share my experiences and how they have shaped and continue to shape the work I shaped and continue to shape the work I do with the athletes I work with.do with the athletes I work with.

400m Training400m Training It is perhaps accurate to say that to a It is perhaps accurate to say that to a

large extent the beliefs and methods I large extent the beliefs and methods I have developed, reflect the type of have developed, reflect the type of athletes I have been fortunate enough to athletes I have been fortunate enough to work with.work with.

Equally I have had to adapt or revise Equally I have had to adapt or revise these concepts as I have come to work these concepts as I have come to work with athletes of different with athletes of different qualities/characteristics. qualities/characteristics.


In my formative days as a coach, I In my formative days as a coach, I worked mainly with 400m Hurdlers worked mainly with 400m Hurdlers athletes – where success was I athletes – where success was I believed to be in the establishment believed to be in the establishment and maintenance of good rhythm.and maintenance of good rhythm.

An male athlete running 3.8 seconds An male athlete running 3.8 seconds for a 35m distance can be successful for a 35m distance can be successful if their slowest 35m unit does not if their slowest 35m unit does not slow to greater than 4.5 seconds.slow to greater than 4.5 seconds.


The athletes I have had most success The athletes I have had most success with at 400m have tended to be with at 400m have tended to be 400/800 type 400m runners, whose 400/800 type 400m runners, whose strengths lie more with extended strengths lie more with extended speed endurance rather than pure speed endurance rather than pure speed.speed.

Again therefore the focus on training Again therefore the focus on training has been on the establishment and has been on the establishment and extension of extension of good rhythmical runninggood rhythmical running


With Establishment With Establishment of Speed Rhythm of Speed Rhythm as its principle aim, as its principle aim, we can look in we can look in more detail at the more detail at the 400m programme400m programme


The basis of the approach is a simple The basis of the approach is a simple ‘long to short’ model, that is: ‘long to short’ model, that is:

ENDURANCE followed by ENDURANCE followed by LACTIC TORANCE, followed byLACTIC TORANCE, followed by LACTIC POWER, followed byLACTIC POWER, followed by RACE SPEED and RACE MODELLINGRACE SPEED and RACE MODELLING


That said these phases are more for That said these phases are more for emphasis, than totally distinct emphasis, than totally distinct aspects - I would describe the idea of aspects - I would describe the idea of the overall year as to blend or mix the overall year as to blend or mix the aspects/qualities required for the aspects/qualities required for 400m through ALL of the training 400m through ALL of the training year.year.


For example speed can be addressed For example speed can be addressed from a purely technical/biomechanical from a purely technical/biomechanical perspective in the early part of the perspective in the early part of the training year.training year.

With small units then developed over With small units then developed over short distances. With speed units short distances. With speed units developed periodically as the year developed periodically as the year progress, starting with very short progress, starting with very short distance work such as rolling 30mdistance work such as rolling 30m

400m Training400m TrainingPhase 1 Phase 2 Phase 3 Phase 4 Phase 5 Phase 6

Main Goal of Phase Endurance Lactic Tolerance 1

Lactic Tolerance 2

Lactic Power Speed & Race Prep

Competition

Endurance CV Heavy Medium Light Light V Light

3 min Rec Lactic Tolerance

Heavy Light

6 min Rec Lactic Tolerance

V Light Heavy V Light V Light

Pure Speed V Light Light Medium Medium Light

Speed Rhythm Light Light Medium Light Heavy Medium

Lactic Power V Light Heavy Medium Heavy

Extended Tempo [track] Light Medium Light V Light

Extended Grass Repeat work [1-4 mins durtion]

Medium Medium Light V Light

Short Grass Repeat work 20 to 60 seconds

Medium Light Light V Light V Light

Conditioning Strength Medium Heavy Medium V Light V Light

Conditioning Power Light Medium Medium Heavy Light


The first phase of the training year is of The first phase of the training year is of course establishing a good endurance course establishing a good endurance /background base. /background base.

Although some of this is steady cardio Although some of this is steady cardio vascular work, a lot of extended repetition vascular work, a lot of extended repetition work – upto 4 minutes - is done on grass.work – upto 4 minutes - is done on grass.

Short and long repetition grass work Short and long repetition grass work remains throughout the year, whether as remains throughout the year, whether as loading or recovery sessionsloading or recovery sessions

400m Training400m Training The main thrust of the programme is The main thrust of the programme is

lactic tolerance training – establishing the lactic tolerance training – establishing the athletes ability to establish good rhythm athletes ability to establish good rhythm control utilising the main energy system control utilising the main energy system used by 400m the anaerobic lactic acid used by 400m the anaerobic lactic acid system. system.

This is introduced in the conditioning This is introduced in the conditioning phase, with grass repetition work, but phase, with grass repetition work, but longer reps and therefore slower longer reps and therefore slower accumulation of lactic.accumulation of lactic.


The main winter running conditioning lactic The main winter running conditioning lactic tolerance work targets repetitions of tolerance work targets repetitions of 350m,320m or 300m and start with 3 mins 350m,320m or 300m and start with 3 mins recovery.recovery.

The volume for these Track training The volume for these Track training sessions are typically 1500m to 1800m in sessions are typically 1500m to 1800m in total, though can sometimes be extended total, though can sometimes be extended to 2400m [2sets 4x 300] but with slightly to 2400m [2sets 4x 300] but with slightly reduced target times.reduced target times.

400m Training400m TrainingIt should be recognised that as physiologically It should be recognised that as physiologically

women athletes work into lactic debt at the women athletes work into lactic debt at the same rate as men, both repetition distance same rate as men, both repetition distance and total volume may be less than for their and total volume may be less than for their male counterparts, to achieve same type of male counterparts, to achieve same type of workout.workout.


The same types of workout are then The same types of workout are then repeated in the late winter [Mid repeated in the late winter [Mid January to End February] but with 6 January to End February] but with 6 mins – where of course the intensity mins – where of course the intensity quality of the runs is much higher -ALL quality of the runs is much higher -ALL work outs have target times set for work outs have target times set for individuals .individuals .


For example the target times for such For example the target times for such work outs for Martyn Rooney off 3 work outs for Martyn Rooney off 3 mins might be start at 39.2-40.2 and mins might be start at 39.2-40.2 and progress to 38.4 – 39.4 progress to 38.4 – 39.4

Before repeating the same kind of Before repeating the same kind of work off 6 mins where the target work off 6 mins where the target times might initially be 37.8 – 38.8 times might initially be 37.8 – 38.8 and progress down to 36.8 – 37.8and progress down to 36.8 – 37.8


From Lactic Tolerence – work shifts [or From Lactic Tolerence – work shifts [or blends] into Lactic Power work – blends] into Lactic Power work – similar distances are run , but with big similar distances are run , but with big recoveries, so rather than developing recoveries, so rather than developing the individual ability to handle high the individual ability to handle high levels of lactic acid by-products in the levels of lactic acid by-products in the system, it becomes more the ability to system, it becomes more the ability to run at or near race speed, expressing run at or near race speed, expressing force force withwith the lactic acid system . the lactic acid system .


So sessions here might be 3x 300m, So sessions here might be 3x 300m, 2x 350m or 350 -300 – 250 all with 2x 350m or 350 -300 – 250 all with near full recovery but at or around near full recovery but at or around race speedrace speed

Extended Speed rhythm is also worked Extended Speed rhythm is also worked on the track at 3x 450 or 2x 500 but at on the track at 3x 450 or 2x 500 but at slower than race pace [so going slower than race pace [so going through 400m in 47 or 48 seconds]through 400m in 47 or 48 seconds]


Race Rehearsal work is based around Race Rehearsal work is based around envisaged concepts of the times the envisaged concepts of the times the athlete wants to go through athlete wants to go through identified points during the race.identified points during the race.

Therefore accurate recording of such Therefore accurate recording of such times from actual races is highly times from actual races is highly useful in developing such race useful in developing such race modellingmodelling

400m Training400m TrainingMR 50m 100m 150m 200m 250m 300m 350m 400m 200m

Differentials

Osaka rd 1

11.32 22.18 33.35 45.47 1.29

10.86 11.17 12.22

Beijing SF

11.38 21.68 32.79 44.60

10.30 11.11 11.81

UKA 2010 Champs

6.84 11.26 16.26 21.64 27.04 32.62 38.58 44.99 1.71

10.38 10.98 12.37


It is important that an athlete can It is important that an athlete can feel or sense the time that they are feel or sense the time that they are working at – so 200m or 250 working at – so 200m or 250 repetitions from blocks are important repetitions from blocks are important in instilling this sense of race speed.in instilling this sense of race speed.

It is also vital that such intermediate It is also vital that such intermediate times can be developed and times can be developed and achieved with a sense of controlled achieved with a sense of controlled speed and relaxation.speed and relaxation.


In the ideal scenario, the athletes technical In the ideal scenario, the athletes technical and conditioning development is already and conditioning development is already established for the year coming into the established for the year coming into the season; they are strong, have great speed season; they are strong, have great speed endurance and basically look to use this endurance and basically look to use this competition phase to refine the skills and in competition phase to refine the skills and in particular rhythms they have established particular rhythms they have established previously.previously.

400m Training400m Training Pure Speed Development as mentioned Pure Speed Development as mentioned

previously starts with technical speed and short previously starts with technical speed and short 30m rolling work.30m rolling work.

Its is periodically worked into the lactic Its is periodically worked into the lactic tolerance phases and gradually increased 50m, tolerance phases and gradually increased 50m, 60m and by time of lactic power phase 100m or 60m and by time of lactic power phase 100m or 120m held top speed sessions are included. 120m held top speed sessions are included.

With an additional long training camp around With an additional long training camp around new year, speed and speed rhythm could be new year, speed and speed rhythm could be looked at earlier as the focus for a phase. looked at earlier as the focus for a phase.

400m Training400m TrainingPhase 1 Phase 2 Phase 3 Phase 4 Phase 5 Phase 6 Phase 7

Main Goal of Phase

Endurance Lactic Tolerance 1

Speed Rhythm

Lactic Tolerance 2

Lactic Power Speed & Race Prep

Competition

Endurance CV Heavy Medium Light Light Light V Light

3 min Rec Lactic

Tolerance

Heavy Light

6 min Rec Lactic

Tolerance

Light Heavy Light

Pure Speed V Light V Light Medium Light Medium Medium V Light

Speed Rhythm Light Heavy Light Light Heavy Medium

Lactic Power V Light Heavy Medium Heavy

Extended Tempo [track] Light Medium Light V Light

Extended Grass Repeat work [1-4 mins durtion]

Medium Medium Light Light V Light

Short Grass Repeat work 20 to 60 seconds

Medium Light Light Light V Light V Light

Conditioning Strength Medium Heavy Medium Medium V Light V Light

Conditioning Power Light Light Medium Medium Heavy Light


In 400m racing there is emphasis on In 400m racing there is emphasis on rehearsing and executing sections of rehearsing and executing sections of the racethe race• The startThe start• Relaxing Relaxing at Speed at Speed on the back straighton the back straight• Where to Push into the bendWhere to Push into the bend• Posture coming off the turn – so stride Posture coming off the turn – so stride

lengthen doesn’t shorten too earlylengthen doesn’t shorten too early


The experience of Athlete important in The experience of Athlete important in determining how much practice and how determining how much practice and how many races are needed to establish race many races are needed to establish race rhythm – typically David Gillick is very rhythm – typically David Gillick is very good at this and can therefore operate good at this and can therefore operate close to top race level very quickly. Martyn close to top race level very quickly. Martyn Rooney may take longer to reach this level Rooney may take longer to reach this level of performance and hence require more of performance and hence require more racing rhythm development work in his racing rhythm development work in his programme, or simply more races!programme, or simply more races!


In summary, there may be athletes In summary, there may be athletes with different characteristics with different characteristics • Speed based 400m Runner [200/400 Speed based 400m Runner [200/400

type]type]• Strength Based 400m [400/600m type]Strength Based 400m [400/600m type]


The amount of work spent working The amount of work spent working below or at race tempo as against below or at race tempo as against above race tempo probably sums up above race tempo probably sums up how I address working with these two how I address working with these two basic types of 400m runners.basic types of 400m runners.

The Aspects/Qualities through out the The Aspects/Qualities through out the year maybe in part differently year maybe in part differently addressed or weighted – but addressed or weighted – but establishing the key aspect of Sustained establishing the key aspect of Sustained Rhythm underpins all in my philosophy.Rhythm underpins all in my philosophy.

400m Training A Personal Philosophy Nick Dakin. 400m Training This Presentation outlines my own...

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