Charlie Francis states:
“There are several ways to view the 400m, depending on level and aptitude. If strength predominates over speed, it must be emphasized (or vise-versa). A typical strength set up would be to do speed Mon, Fri, speed end to spec end 1 on Wed (ie 2x300m, full recovery), with Spec end 2 and strength end on Sat. (ie 2x600m, full recovery and 2 to 3 reps of running As over distances of up to 120m) Sat’s workout is pssible after Fri speed because it has a reduced CNS demand, even though the work is incredibly hard!”
Simple enough!
Day 1: Speed + Weights
Day 2: tempo
Day 3: SE1 (2 x 300) + Weights
Day 4: tempo
Day 5: Speed
Day 6: Strength Endurance + SE2 (2 x 600m)
But…where would you include the third weights session of the week? Is it neccesary for a 400m athlete?
Charlie has stated on the forum that weights could be shifted to Day6 after the SE2 work but I have previously included conditioning modalities such as Depletion Push-Ups, additional Med Ball Work and Core Work on the Day before my day off. With the inclusion of SE2 where can this be included. Should it be dropped?
How would you juggle all the variables? Am I trying to include too much?
Really appreciate your help guys (and gals!). Thanks.
Thanks for the response Chris. Training age is ~3 years with athletics but had an extensive grounding in other sports (too many to mention!) prior to my involvement in this sport.
Recovery of course is a big issue. Speed volume would be adjusted to prevent overtraining (particularly Speed Day before SE2). Recovery Modalities would include: Sauna, Contrast Showers, Baths, Occasional massage…pretty extensive.
BTw Forget to mention Plyos in my original post. Another variable to juggle with!
Day 1: Speed + Weights
Day 2: tempo
Day 3: SE1 (2 x 300) + Weights
Day 4: tempo
Day 5: Speed
Day 6: Strength Endurance + SE2 (2 x 600m)
I would probably drop the Day 5 speed session and put Day 6’s workout in day 5. Then do tempo on Day 6 so you would have the following…
Day 1: Speed + Weights
Day 2: tempo
Day 3: SE1 (2 x 300) + Weights
Day 4: tempo
Day 5: Strength Endurance + SE2 (2 x 600m)
Day 6: tempo
Strength Endurance is running As done as in power speed drills, at walking speed forward for prolonged distances, from 60 to 120m and even beyond in some cases. In case you hadn’t noticed, this is tough stuff!
Originally posted by Charlie Francis Strength Endurance is running As done as in power speed drills, at walking speed forward for prolonged distances, from 60 to 120m and even beyond in some cases. In case you hadn’t noticed, this is tough stuff!
Originally posted by Charlie Francis We are working on some translation capabilities for the near future.
What language do you speak and do you now understand?
I’m an italian guy and understand not all the topics and at what drill syou refer about! but i know it is my problem!
Thanks again for the explanations,
valerio
I would have to agree with chris on his setup, except I would put speed on Wed. Your training age is still quite young to try to endure 4 hard training sessions in a week. With this said, I would lift on days 1,3,5. Yes, weights are important to 400m runners. Plyos I might include on day 3 after speed because the CNS demand is already there. I would probably only do it 1x a week with that setup.
Originally posted by Charlie Francis Strength Endurance is running As done as in power speed drills, at walking speed forward for prolonged distances, from 60 to 120m and even beyond in some cases. In case you hadn’t noticed, this is tough stuff!
We did a similar excercise to this in our GPP. 4-5x60m high knee drills high turn over and superslow progression. Makes the session seem easy. I’ve found that the vascular development around my hipflexors has benefitted to an unbelievable degree due to the high levels of fatigue this enduces.
We also performed a variation on this earlier on: 5x25m high knees in waist deep water. The last 5 is incredible
Originally posted by chris30 I would probably drop the Day 5 speed session and put Day 6’s workout in day 5. Then do tempo on Day 6 so you would have the following…
Day 1: Speed + Weights
Day 2: tempo
Day 3: SE1 (2 x 300) + Weights
Day 4: tempo
Day 5: Strength Endurance + SE2 (2 x 600m)
Day 6: tempo
Thanks all for the replies! The above suggestion would also allow for all those conditioning activities (depletion push-ups, med ball, abs) to be included on Day 6.
However, I feel that there is too much endurance work and insufficient speed development work for me, personally. I feel that a 2nd speed session is essential (and with an adjusted volume that it should be manageable).
That takes me back to my original dilema! Is it simply a matter a dropping those extra conditioning elements on Day6 and replace it with SE2 + Strength Endurance?
Why not simply include a small volume of short, quick runs and drills in the warm up for the SE days? Or after some tempo as the entire week won’t be to CNS taxing to work speed under fatigue?
What would adding an extra dedicated speed session do? Don’t get to caught up in trying to find “smart” ways out of endurance work - it just won’t work, especially if you’re still a developing athlete.
“Don’t get to caught up in trying to find “smart” ways out of endurance work”
I am not looking to exclude endurance work but actually include an additional speed session.
Chris suggested:
1 x Speed
2 x SE
3 x Tempo
I would prefer:
2 x Speed
2 X SE
2 x Tempo
I feel that an extra dedicated speed session is important for me as it is for any sprinter.
Tempo: 2000-3000m per session (~5000m per week)
SE1: 2 x 300m would be the core session. Variations of this theme would be 3 x 200m, 2 x 250, 2 x 350m and split endurance runs. Variety to allow what Charlie would call a “continuing intensification” of runs.
I know what you are talking about in terms of speed and here’s my setup.
Monday - Speed
Tuesday - Tempo
Wednesday - SE1
Thursday - Tempo
Friday - Speed
Saturday - Tempo
and then the next week I alter it by going:
Monday - Speed Endurance
Tuesday - Tempo
Wednesday - Speed
Thursday - Tempo
Friday - Speed Endurance
Saturday - Tempo
I alternate like this every week beginning in the Pre-Comp. phase. This allows me equal work in speed and speed endurance areas. SE1 changes to SE2 towards the peak part of the season for me (but don’t pay attention to that because that has been a very highly debatable subject).
I just don’t see how someone like you with a young training age is going to be able to handle 4 hard days in a week without getting mentally fatigued and physically burned out. That’s just my opinion. If you feel you can do, more power to you.
you have to look at several factors one of the most important is adequate rest between sessions. Otherwise you are literally wasting your time adding a session.
Also what phase are you looking at for these workouts? GPP, SPP
I would increase the density and intensity of the speedwork as you progress through the phases. (while tapering tempo) then when you get to comp phase you will be doing a lot more speed work/spec end work compared to earlier in the season
The only difference between the two sessions is the replacement of your final tempo session of the week with a SE2 session (as advocated by Charlie).
This session will be tough but the lower CNS stress of the session and the reduced speed volume the day before should make it manageable. I presume this is some of Charlie’s thinking behind the prescription.
With this single difference to your program why should mental fatigue and physical burn out be should an issue…? Will 2 x 600s burn out the athlete that much?
Speed Length would increase throughout the phases, while weights volume and ultimatley SE2 can be tapered off to allow for increased intensification of speed work and the inclusion speed endurance (80m-150m).
Tempo to be kept relatively constant but tapered off towards peak meets, as per CFTS. I think reducung the volume of weights and eventually removing SE2 provides the ‘room’ for upping the speed work, not the tapering of tempo.
