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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 40s, 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 athletes 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 athletes 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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