400/200/800 follow up

Expert Discussion Advanced Sprint Training
1

a while back I posted a general idea for a track plan a had written up for some buddies of mine and I. We all run the 400 but I run the 2 and they run the 800. My first priotity in my program is to estabilish speed, and a close second is speed endurance. Here is a week of workouts. We meet together after school to do our workouts so saturday&sunday are solo work.

(15 min warmup followed by pushups, sittups, and stretching.)

GPP wk 1
Monday CNS-track
90-95%
3x2 flying 30’s
2x2 standing start 60’s

2x10 squat @ 65-75%
2x15 lunges @ 65-75%
2 Burnout reps Bench
Tuesday CNS recovery& tempo run

100+150+100
150+200+150
200+250+150
100+150+100

Wedsnday OFF

Thursday CNS-weightroom
3x3 Bench @95%
3x3 squat @90%
( )
(Track work?)
( hills? )
Bounders 60yrds
2x20 blurpies

Friday CNS recovery Tempo

Same tempo as above (increase metreage by 50 metres every week)

Saturday
Hills with not enough rest between em… works that lactic system baby… mmmm gotta love em.
Sunday-Off

Does anything look BLATANTLY wrong for this? I’m trying to keep it general enough to be helpfull to all 4 of us. My main goal is to get us to track uninjured and fit for anything coach can throw at us.

2

Guess ya’ll scared of us slightly less bulky 400 runners, eh? Don’t have what it takes to critique a workout program?

3

Looks pretty good but I have a question. Aren’t the training/volume and intensity requirements radically different for a 200 compared to an 800 runner?

Are you guys mostly 400 runners with the occassional foray into different events?

Describe the hill workouts please. Distance, hill angle, intensity and frequency.

Cheers,
Chris

4

Looks pretty good but I have a question. Aren’t the training/volume and intensity requirements radically different for a 200 compared to an 800 runner?

Are you guys mostly 400 runners with the occassional foray into different events?

Describe the hill workouts please. Distance, hill angle, intensity and frequency.

Well, the volumes are different, I agree, but for a gpp is it not possible to keep the distances general enough to have benificial results for both events?

To answer your second question, All 4 of us run the 400 as our main event. 2 of us run the 200 and 2 the 800.

The hills we do are generally tempo in nature. Not to long, about 20-35 meters, and not to steep, under a 35 degree angle.

5

25-30 meter hills are pretty short for a 400 runner. You should look for a hill similar to this one :smiley: (My wife and two dogs are in the pic :slight_smile: )

If you can’t find such a massive hill try doing some repeat 300’s, triples (circuits), one accel dev day and extensive tempo

6

Yeah we’ve got a hill like that… WE’ve also got a short hill that is VERY steep. and a mid length hill that is also very steep.

I was wondering about my program? Does it look okay?

7

It looks ok but you haven’t explained the speedwork/running work you plan to do on Thursday or the mix of hill work throughout the micro. (What days you are doing what hills and rep/sets