I coach hs qmilers as well as short sprints so now let me set this up.
my boys run can run a 300 in 30.5-34 seconds.
Girls 41-43 seconds.
Boys 100m speed is about 11.2-12
I just have not had the time, for many reason, to give workouts like 3-4x300s with 4min recovery. They have a decent at best aerobic base. It is a mixture of 200-400/ 400-800m types.
When they run the 400, the girls in particular, they go thru their 1st 100 in 14-15.5 seconds. But when they go out to fast they are at about 30.5-31.5 at the 200m mark. Somehow they are finishing with 66-68 seconds. I emphasize the need to get a solid 12-15 power steps out of the blocks, but since they started doing this they die immediately.
I have to tune this thing up for both girls and boys. They have another two and a half weeks before the big dance regionals. I am not expecting 1st place finishes but I would like to improve my 4x400 and I know they are capable.
Should I continue to use the 3-4x300s, and the other workout I have started to use; 2x300+60-50-40?
600s; 300-150?
:mad: Please do not suggest the videos or book becasue they are already on order or suggest reading the famous LACTATE thread. It is informative but there are far too many excursions from the main topic. (by the way can someone create a thread somewhere that encapsules or highlights the main points in that thread, its a great one)
Someone just give me the quick and the dirty!! Please do not waste the elastic response in your typing hand on useless sarcasm. These kids mean a lot to me and I take their time and success seriously.
So again, please help and I will give more details as suggested or needed.
I have juniors (high school) boys/men in my group as well. Therefore there is something I don’t understand: With a 11.2 100m - how do they get to a 30.5 300m?? HT? When do you start taking time?
My GOOD athlete (senior) - with a PB of 45.3 - has a PB in the 300m of ONLY 31". You MUST do SOMETHING right! With a 300m like that - you can strive for sub 45 … I’m sure. How old are they?
hi sonicboom, Pindaman has kindly provided an all-action, all-star glittering :rolleyes: highlights package of the lactate threshold thread . . . link:
YOu said
"I have juniors (high school) boys/men in my group as well. Therefore there is something I don’t understand: With a 11.2 100m - how do they get to a 30.5 300m?? HT? When do you start taking time?
My GOOD athlete (senior) - with a PB of 45.3 - has a PB in the 300m of ONLY 31". You MUST do SOMETHING right! With a 300m like that - you can strive for sub 45 … I’m sure. How old are they?
I am impressed!"
This is all rough hand times but even with that I would say that I have two boys that come thru in 31-33 seconds consistently. Let me clarify that this is not during the race but rather during repeat 300 sessions. Still, I am just as perplexed, how come they cannot come thru in sub 50 at least in a quarter race. I would guess they do not run the 300 portion that fast, maybe around 35sec, so I would still anticipate a 49-50 second race. KitKat, please chime in also, I truly respect your ideas around this topic as well as many others.
The world record for the 300m is 30.8 is it not? These kids are running awfully fast then if those are legit… But anyways, you would think in a race they would come through at least 33-34… I’d double check the time and/or distance; Im not doubting you, but it may be off a little?
Good point. Correct me if I am wrong again. I would start them from the 400m starting line in lanes 1 and 2 and have them sprint to the middle of the last exhange zone for the 4x100. What am I doing wrong?
If that’s the distance you are using, then that is spot on (as long as you are starting on the 400m start, not the 4x400m start… there’s a difference…) But yeah sounds like it’s right then? You have some very fast kids on your hands either way.
okay, so what am I not doing to target that last 100-150. I suppose it takes years of running to build up that tolerance. For right now, I have a few more weeks. My plan as of now is this
5/9- meet
5/10- tempo run for recovery
200+100
200+200
200+300
200+200
200+100
Core; skipping for tempo and triple ext.
5/11- 3x300+60-50-40/7min between sets; weights; plyos
5/12- 6x200s/ jog recoveries; performed <75%
skipping and core
there are no meets the following week so it will serve as the last full week of workouts before conference championship
M- 3x350-250;plyos, weights
T- 6x200s-jog rec; skipping and core
W- 4x300- full recovery; weights
H- Tempo; core; skipping
Friday-8-10x100s; 3-4 min res; Weights;plyos
Sat- Tempo
Monday- ? (ideas)
Tuesday- Conference
Weds- rest
Thursday- Finals
Friday?- Possibly Tempo
Sat- Sprints between 150 and 300m w/ full recovery
Monday-Full recovery sprints ???What distance
Tuesday- Rest
Weds- Regional prelims
Thurs- rest
Friday- Finals (end of season for most who do not qualify for state champs)
if they are doing say 280m by mistake, then thats a 33.2 300m. why not start at the 1500m start and finnish at the normal finnish line. At least you know its 300m.
I just thought I would check back in and say… :o :o :o my fault!
I started them from the wrong mark. Hence…a HS kid running a Wariner 300. Thats funny.
Pindaman has kindly provided an all-action, all-star glittering :rolleyes: highlights package of the lactate threshold thread . . . link: