ESTI
April 25, 2009, 12:13am
1
For 400 type runners, we have about 3 weeks left before the big meets begin. With meets on Tues and Sat, what are options in a L-S program? I was thinking doing a shorter day of 1x100 and 1x200 on Tue and Sat 1200 and 1x400 moving down to either 1x100 or 1x200 on Tue and 1x400 on Sat.
Here is the proposed meet/event schedule:
April 28 Dual:2x200 or
Doing L-S we haven’t done a lot of speed work, and it has shown so far. Looking for the 100s and 200s to improve speed, while the 400s on Saturdays as SE work. One guy(400~56-57, 100 in low 13s, high 12’s) is a 25-26 200, the other(400~53-54, 100 is high 11s) is a 23 in 200.
Any advice based on experience?
For 400 type runners, we have about 3 weeks left before the big meets begin. With meets on Tues and Sat, what are options in a L-S program? I was thinking doing a shorter day of 1x100 and 1x200 on Tue and Sat 1200 and 1x400 moving down to either 1x100 or 1x200 on Tue and 1x400 on Sat.
Here is the proposed meet/event schedule:
April 28 Dual:2x200 or
Doing L-S we haven’t done a lot of speed work, and it has shown so far. Looking for the 100s and 200s to improve speed, while the 400s on Saturdays as SE work. One guy(400~56-57, 100 in low 13s, high 12’s) is a 25-26 200, the other(400~53-54, 100 is high 11s) is a 23 in 200.
Any advice based on experience?
I would suggest 200 May 9th and leave out Apr 30th.
ESTI
April 25, 2009, 9:29am
3
For a 400m taper, how would it differ from the 100 where workout runs are maybe 80 -150 at 95%?
I’m thinking stay away from 100’s before, but am not sure on how the lactic work impacts the taper
For a 400m taper, how would it differ from the 100 where workout runs are maybe 80 -150 at 95%?
I’m thinking stay away from 100’s before, but am not sure on how the lactic work impacts the taper
Usually, you start from 200m down if you do long to short but i don’t know the progression so it’s hard to comment effectively.
For a 400m taper, how would it differ from the 100 where workout runs are maybe 80 -150 at 95%?
I’m thinking stay away from 100’s before, but am not sure on how the lactic work impacts the taper
200 races are a usual lead in but ti depends on athlete level and experience- if any. Check out the lactate thread for tons of ideas on this
What do you mean by this? I’m doing the long to short so should my first race be a 200m? Is that what you mean?
ESTI
April 26, 2009, 9:50pm
8
Here is quick breakdown of Hi days, all these have accel work of 20s and 30s . We go M-F, weekends off. Days not listed is tempo.
March
13
17
18
20
23
26
30
31
April
9
13
16
17 race model 5x200
22 Meet: one did 400 only, one did 4x200 relay and open 200
24: Meet both did a 4x200 relay, and 4x400 relay
Propsed shedule for remainder of year
April 28 Dual:2x200 or
April 30 Dual: 1x100, 1x200
May 2 :Invitational 1x400 (1x200??)
May 5 dual 1x200 1x100
May 9 :Invitational 1x200
May 12 dual 1x100 or 1x200??
May 15: Regionals: 400
May 19: Leagues: 400
May 22: Counties: 400 (if we qualify), and possible 200 for one of the runners
God I love the internet!!! I never thought I could talk to the man himself!!!
Here is quick breakdown of Hi days, all these have accel work of 20s and 30s . We go M-F, weekends off. Days not listed is tempo.
March
13
17
18
20
23
26
30
31
April
9
13
16
17 race model 5x200
22 Meet: one did 400 only, one did 4x200 relay and open 200
24: Meet both did a 4x200 relay, and 4x400 relay
Propsed shedule for remainder of year
April 28 Dual:2x200 or
April 30 Dual: 1x100, 1x200
May 2 :Invitational 1x400 (1x200??)
May 5 dual 1x200 1x100
May 9 :Invitational 1x200
May 12 dual 1x100 or 1x200??
May 15: Regionals: 400
May 19: Leagues: 400
May 22: Counties: 400 (if we qualify), and possible 200 for one of the runners
I think i would stick to the schedule i gave earlier and it should be fine