400m runner meet event selection

Charlie_Francis · April 25, 2009, 8:37am

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
April 30 Dual: 1x100, 1x200
May 2 :Invitational 1x400 (1x200??)
May 5 :Dual 1x200 1x100
May 9 :Invitational 1x400 (1x200??)
May 12 :Dual 1x100 or 1x200??
May 15: Regionals: 400
May 19: Leagues: 400
May 22: Counties: 400

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.