Update on this after completion of competition. My sole aim for his 400m was to go through the first 300 in 39.
His time was 53.13, my only fault with his race was he tried to push the last 100 instead of relaxing. The 53.13 was 0.4 seconds pb. I think he has another 0.5 improvement up to the state champs at the end of March (If I do my job properly)
His weekly training was (pretty much as above, but slight change)
Monday
3 x 50 + 1 x 300 Walk Back/Reps
Weights
Tuesday
8 x 300m, 100m walk recovery
Wednesday
Off
Thursday
6 x 30-60m from a variety of positions
weights
Friday
Off
Saturday
Comp "1:00 - 400
Had to go to work at 3pm so he couldn’t a 200
Week Sets x Reps Volume
1 3 x 2 6
2 3 x 2 6
3 2 x 2* 4
4 2 x 2 4
5 2 x 2 4
6 1 - 2 x 1 - 2
7 1 - 2 x 1 - 2
*Can be 3 x 2 depends on how you feel & look
Hopefully this works, but have included a simple copy and paste below
Week Sets x Reps Volume
1 3 x 2 6
2 3 x 2 6
3 2 x 2* 4
4 2 x 2 4
5 2 x 2 4
6 1 - 2 x 1 - 2
7 1 - 2 x 1 - 2
*Can be 3 x 2 depends on how you feel & look
Training has been light this week, as in he has done one seesion which was 4 x 60m, with walk back recovery.
Saturday he came out and raced in a 60m and 200m
He run 7.77 and 24.68.
The 24.68 is a seasons best, and hopefully suggests he maybe able to run 53 low in 2 weeks time. The athlete feels he can run 52 high, I am not sure as we are relying on speed endurance (due to loss of time because of injury and illness)
We have 11 days to the state champs. He is running 400, 200, 4 x 100, and 4 x 400. Hoping to qualify for the final in the 400. Here is the peaking programme
Peaking Phase
Day Date Day of Week Track Session Notes
11 17/03/2014 Monday Domain 250, 180, 150; Full Recovery + Weights
10 18/03/2014 Tuesday Grass Tempo - 8 x 200, 100m Walk Easy - 34 sec
9 19/03/2014 Wednesday Off
8 20/03/2014 Thursday Domain 1 x 120m, 90m @ 95%; 10 minutes + Weights
7 21/03/2014 Friday Off
6 22/03/2014 Saturday Grass 1 x 50 + 200; 30 seconds rest
5 23/03/2014 Sunday Off
4 24/03/2014 Monday Domain 2 x 120 at target time; 6 minutes
3 25/03/2014 Tuesday Grass Easy Tempo - 8 x 150, 150m Walk Easy - 24 sec
2 26/03/2014 Wednesday Domain Warm Up Competition Warm Up
1 27/03/2014 Thursday Off
0 28/03/2014 Friday Domain 6:30pm - 400m Heat Post Event - Ice Bath Post Event
0 29/03/2014 Saturday Domain "5:00pm - 400m Final Post Event - Ice Bath Post Event
6:05pm - 4 x 100m "
0 30/03/2014 Sunday Domain “10:00am - 200m Heat
2:32pm - 4 x 400m” Post Event - Beer with Coach
Fingers crossed it works, and he goes well
Notes
If it isn’t on the programme don’t do it.
Don’t do other activities, no bush walking, no diving, nothing - seriously
Well he run the 400m. His pb was 53.13, and to make the final he would have needed to run 51.7, so the aim was to go close to a pb
I watched him warm up and he seemed too anxious. Well he run 54.64. In my opinion he run his race during the day and overraced tonight. He was disappointed with his time, I was disappointed with his race (not his time)
He has the 200 and 4 x 4 on Sunday, he will bounce back.
I need to sit down and work out what we need to do next season.
Today, day 3, he did 200 heats and ran a pb of 24.47 (I think) and run a 52.7 first leg split to hand over to help his team to a bronze.
Post script - he was speaking to an athlete who is faster over 400 but is a 800 runner. This runner told him he got faster when doing longer work. Seems athletes wanting to do longer work is a never ending battle.
I hope this works. Just uploaded a PDF of the athlete’s results for the season. He basically hurt his calf pre October, and had a 2 week block of decent training before the first hitout, then had a back related hamstring issue that he aggravated twice (sprinting to save people drowning) - I think we lost about 12 weeks of training.
The training focus became more about maintaining speed and increasing his speed endurance. Up to the calf injury we had done no work for the mid race, it was in essence acceleration - max speed - and back end race work.
Seeing these result makes me question your guy is in the right event.
Running 12+ in the 100 is the speed for a 5k runner or even more.
Also there is no improvement is speed on the 100. this makes me wonder if the program that emphasizes speed developent is right for him.
He looks more of an endurance runner. Could a more endurance based program be better for a guy like yours? or maybe move up to 800/1500m
KK’s program is very much speed oriented, he also worked with fast runners.
I do really well on speed oriented 400 m training(10.80pb in 100). My friend is allot slower and he is working from endurance and volume(intensive/extensive tempo). He still manages 50’s in the 400 with a 11.9 in the 100, but he has now moved to 1500+ in competition.
If your guy really loves what he’s doing he should stick with it. Fun running is the most important thing.
Hi Pindaman, our aim is sub 50. Considering 49 got a medal at the state championships, it is a fair aim. We didn’t race 100’s after his injury - he did them but most of his races where during reasonable training loads.
He has the mentality of a distance runner, but doesn’t want to do the work of the middle distance/distance guy.
Athlete has just handed in his Annual Review/Preview. Interesting
Ranking out of 10
Training
Track 6.5 (Injury stopped progress)
Gym 8
Recovery 7
Overall a good season
Competition
Local - 7.5
Major - 8
General Development
Power - 7
Speed - 5
Psych - 9
Mobility - 8
Speed End - 7
Technique - 8.5
Obviously they are subjective ratings, but that is the idea.
Suggestions from that part of the questionarie
Reduce frequency of track sessions over winter (DA’s note - we are only on the track once or twice a week) to prevent injuries on achilles…
Wants to do local Cross Country as his family runs, and he wants to do it for social reasons (DA’s note - I am not unhappy about that, but needs to fit around Hill session)
Goal Setting
Sub 12, 24, and 53 (100, 200, & 400) (DA’s note I want him to run 51 in 400
Areas to work on
Running Strength and Speed Endurance (DA’s note - I am not sure what he means by Running Strength)
We combined the Saturday and Sunday session together, as the athlete has a training course all day Sunday.
So he ran a local road race over 3.2km in 11.04 (should have run 10.50ish), then 45 minutes did a hills session of 2 x 2 x 320m, jog down/reps and 10 minutes rest/sets.
Athletes turned up to weights on Thursday complaining of a sore butt, but felt good today - until they ran.
