Yes I think you could expect to possibly hit those times. I will check the past records on the 300+150 wo to compare times. Mind you we don’t do much special endurance until late in the season, but I think I can find some past wo’s I know we do this at least once or twice early in the year.
On a side note I went back through my wo’s from years past. The 3x3x300 @45 sec is very tough. We do them with a 100 jog about 1min -1;15 recovery. I really have only had a few guys actually complete all 9 in 45sec. My current guy 46.49 just did this last week. But I would say on average many guys would be all over the map some 45sec runs but also some runs at 47 or 49sec. Also many did not complete all 9 reps. So I think you are doing pretty well with your times right now. Granted we hit these times after only a few months of training. But all guys went on to sub 50 by Jan meets.
Specific Warm Up
5 mins dynamuc flexibility
10 mins drills
Set 1
300m in 45secs
300m in 48secs
300m in 47secs
Set 2
300m in 46secs
300m in 47secs
Cool Down
10 min jog/walk
Flexibility
20 mins static stretching
TOTAL TRAINING TIME: 1 hour 30 mins
Comments:
So disappointed that I had to cut this session short. There is a lot of junk on my chest from this cold and it was very difficult to breathe so recovery between reps was becoming impossible to achieve. Only happy with averaging under 47secs for each run. Next week before my first run I will try and get out 2 sets of 3 in 46s so that I lift the intensity so when I hit the start of the pre-comp phase I am able to knock out 9 in 46. Weather has turned nasty here, and while I would always train no matter what the conditions when healthy, this cold will lead me to err on the side of caution and probably give the repeat 200’s a miss this morning (Thursday), opting instead for some core & flexibility work inside.
Guys commonly ran 38sec for 300 rested 1min and ran 150 in 18 -19 sec. This would be for 47 sec or better guys. Others ran 19 or 20-21 for the 150 segment. All wo’s were done as a session of 3x300+150. I did not note if they were done in trainers or spikes my guess is 2 in trainers the last in spikes. Good luck.
Yes I took the avg of the guys who ran 47 or faster. But over the years there are many in the 50 flat -48 range also. So times might be something like 39sec and 19.4 for a guy who might run 48.50. Some guys ran 40 sec for the 300 also. Then again some guys could run the wo better than others. There are all types of variables that go into it. I’m just showing a representation. We even had one guy late in the year run 36sec for 300 and 18.1 for the 150 but that was in april.
Warm Up[/b]
600m jog
5 mins static stretching
10 mins dynamic flex and drills
Set 1
200m in 26secs with 2mins rest
200m in 27secs with 2mins rest
200m in 27secs with 2mins rest
200m in 27secs with 4mins rest
Set 2
200m in 27secs with 2mins rest
200m in 28secs with 2mins rest
Cool Down
10 mins jog/walk
Flexibility
15 mins static stretching
TOTAL TRAINING TIME: 1 hour 15 mins
Comments:
After only getting 4 hours sleep I got up and smashed a can of V and a protein shake and headed down to the track. Struggled a bit still with the effects of a cold but surprisingly didn’t feel too bad from the lack of sleep.
Specific Warm Up
10 mins dynamic flexibility and drills
2 x 50m build ups
5 x block starts (low intensity)
1 x block start with 90% effort for 60m
Time Trial
400m in 51.98 secs
Cool Down
15 mins walk
15 mins stretching
TOTAL TRAINING TIME: 1 hour 15 mins
Comments:
Fairly happy with the effort here. Just felt I needed to do this to know what I was going to be up for come next weeks meet. Was pretty early in the morning so obviously not an ideal time to be running. Breathing still not 100% so around the 250m mark really started to struggle. Was told I did the first 200m in just over 23s so pretty happy with that, and the last 100m was extremely tough. All in all pretty happy with the time, still a lot of improvement left in me and can’t wait to see how I go next week with a little bit of competition to spur me on.
That would be around 23.5 + 28.5. Wonder if you went out a bit hard? Mek and KK should be able to confirm that.
How does that compare with your 200 times?
Where do think you’ll need to be in Feb?
Roll on next week. Are you and Bold going to catch up again?
Good effort. I would say judging from your training that 51high is about the time you could expect. We never time trial 400,actually we never run 400 in any of our wo’s,so it’s just conjecture on my part.
One thing, the session you did the day before should not be considered an easy day. I would not expect to feel 100% on the time trial date.
John is right you may have gone out a bit fast,but I don’t know what your basic speed is (remember the fly 30’s) Also I think because you are new to 400 training you are going to be a bit short on the aerobic side as well as the lactic power side for the rest of the year regardless of how you train.
Your a neophyte, and it takes at least a year to get a grip as to what is going on and another year before you really start gaining the strength that is needed to properly run the 400.
Thats my opinion. I’m sure others may feel differently.
Keep up the good work, Your times will surely drop some more as the season progresses.
Thanks for your input Mekstrand. Your assessment is pretty much spot on with my own, as this year is more about training to be able to train so to speak, while doing a couple of meets here and there just to keep the motivation ticking over and to track my progress. Really all my goal is is to be running good enough times (in training and competition) so that I will be able to join an elite-ish squad next winter and be able to hold my own against those I train with, with a view to running quality times come State/National titles in early 2009.
Yeah John I was meant to be catching up and doing a session with Bold today, then I wasn’t, then I was etc etc. Yep I train in Brisy.
So this is what I think I should be doing until mid-Jan in the lead up to the State Titles come 8th February. I’m certain there are changes to be made, but thought I’d better make a start planning as it’s only a week away. Some guidance on weights wo and such would be great too. I’m thinking I will incorporate into the weights session 2 main lifts (i.e squats and push press) with 2 hip stabilising exercises and 2 core exercises. Any help is appreciated. Thanks.
Monday
AM – Max V & Weights
PM – Pool & Flexibility
Tuesday
AM – SE 1 (300 + ? split runs)
Wednesday
AM – Extensive Tempo
Thursday
AM – Med Ball Workout & Weights
PM – Pool & Flexibility
My advice and I give it only because this is sort of a training year for you. So it’s not as important. Is to bring your weights to 3 days a week one being on your max speed day the others on other less intensive days.
Your set up is fine. I also like to keep some oly lifts involved during direct comp. I start to lighten up a bit on the squats. I keep the bench as heavy as possible staying with sets of 2-3 reps.Many people have different theories on weight training. So don’t take mine as gospel listen to what others say They may have better ideas.
Your track training has some of the same elements as ours but it also differs in many ways,so it’s tough to advise.
I would probably put one of the special end runs on a saturday This would mimic a race day.
Buffering it with ex tempo on fri and day off on sun .
Maybe a set up like this Mon Max speed like you have it
Tue your 200’s wo
Wed Ex tempo
Thurs S.E.
Fri Tempo/pool
Sat Special endurance
Sun Rest
You could still put an S.E. wo on tues if you like,just flip flop tues and thurs wo. I don’t see any problem with that either.
Warm Up[/b]
800m jog
10 mins static stretching
10 mins drills & dynamic flex
Set 1
300m in 46secs with 90secs rest
300m in 46secs with 90secs rest
300m in 46secs with 7 mins rest
Set 2
300m in 45secs with 90secs rest
300m in 47secs with 90secs rest
300m in 47secs
Cool Down
15mins walk/jog
Flexibility
30mins static stretching
Session 27 - Massage
1 hour massage focus on lower back and legs
TOTAL TRAINING TIME: 3 hours
Comments:
My goal for the session and due to having my first race this Saturday was for 6 reps in 46secs and I averaged 46.1 so not too bad. Will now try and build it up to be 46s for 9 reps by week 3 of the next phase, then drop it to 45s for 6 and build that up over the following 4 weeks. Then from there until I start the competition phase it will be whatever I can do, hopefully some 44’s and even the odd 43. Very happy with the progress I’ve made so far as at the start of this session 8 weeks ago I was struggling to do 53’s. Will now to a light recovery day today, followed by some speed and 1 200m+200m on Thursday, then recovery day on Friday, race Saturday.
Looking good. Consider utilising your 200+200 as a race-modelling opportunity. Working on your acceleration, mechanics, etc in the rhythm of the 400m-race you want to run. Do your runs with the assistance of whatever tailwind you have on the day… then diagonal walk back to the start and after 2mins (or longer, depending on what you want from the set/session) run the back-up 200 rep. Tip: if you accidentally run the opening 200m ridiculously fast, then for sure you need to take a much longer recovery than 2mins unless you want to risk leaving your race on the training track.
haha, this is way easy to do if feeling a bit fresh:D really concentrate on pace and relaxation etc - Gez, you have somebody to call out times to keep you on pace? Your dad still?
General Warm Up[/b]
400m walk
400m jog
10 mins static stretching
Specific Warm Up
10 mins dynamic flex & drills
2 x 50m build ups
Speed Work
1 x Flying 30m, 40m, & 50m on bend with full rest
1 x 60m from stat start @ 100%
200m in 25secs with 2 mins rest + 200m in 25secs off rolling start
Cool Down
15 mins jog/walk
15 mins static stretch
Session 29 - Recovery
Pool Work
30 mins walking/mobility work in pool
Flexibility
30 mins static stretching
TOTAL TRAINING TIME: 2 hours 15 mins
Comments:
Felt awesome during the 200m+200m. A little tight in the speed work, but I put that more down to the early morning so didn’t push it out too hard. Relaxed in the 200’s and ran with good rythym and pace so really confident for Saturday, while maintaining realistic expectations (sub 52, low 51). I feel if I run that tempo for the first 200m in should have enough left in me to come home fairly strongly. Have decided to also run in the 60m at the meet as part of my warm up and also so I can get a measure on my basic speed to help with the assessment of my weaknesses/strengths. Will just do a warm up tomorrow morning followed by a few easy block starts to increase my confidence in getting out of them ok, and then have a good stretch afterwards. Some warm up ideas for Saturday (or links to threads containing them) would be great. Can’t wait.
Mek and KK should be able to confirm that.
Are you and Bold going to catch up again?