Seen a few 400m programs (think they come from Baylor, Wisonsin-Lacrosse, etc) that do 8x200m in around :35 with 2:20 or so rest to start and then ratchet the time and rest time down each week. For instance, the following week would do 8x200 in :34 with 2:16 rest, then in :33 in 2:12 and so on. I think I understand why you do it, but my question is it looks like these go from extensive tempo when they start to close to instensive when they’re done (except for the shorter rest times). And a lot of this gets done in that 80% intensity range it seems like everyone says to stay away from. Thoughts and opinions? Trying to decide whether to try something like this in my program (even tho I concentrate more on races 200m and shorter). Thanks.
There can be a place for it (intensive tempo) in 400 meter focused training. It would probably be placed before an easy day. Have you read the lactate threshold thread? Maybe start with the thread: "The way of the “400” Thanks to KK "?
It all depends on the structure of your programme and the phase you are in. I wouldn’t mix intensive tempo with fast speed endurance as there will be a clash. However, in the early preparation periods you could use it. CF uses only extensive tempo, read about his less than 75% and more than 95% idea in the CFTS.
lacrosse starts with ext tempo ex 14x200 at 36 and on another day 3x350 at+16 for 47 400 pace .so that would be57sec for 350. this is done in early fall by indoor nats they will do 4x200 at 26 rest 2min then next day 3x200 at 24. This is more like intensive tempo. They dont belive in doing much sub max speed work. They stay at 400 race pace for there fast stuff. so 24 sec would be about as fast as it gets for a guy trying to run 47 sec. They will do alot of 150 speedmakers before wo usually 3 so this gives them some max speed work.
Probably a far cry from CF stuff but it works.
How is running 24 going to prepare a guy to run 47? Not directed towrds you… but directed towards the menthodology.
If a guy want to even run 48 for me he sure as hell better be able to go sub 22 open and go out in at least 23.2 en route.
22and change plus 24 and change will get you 47point the reasoning is do the volume and get your self ready to finish the last 200 in 24 point. Obviously your guy needs to be able to have a pr between 22.0 and 22.5 for 200… So if you can run 21.9 or 22.4 for 200 and you can get yourself strong enough, you will run 47. It definetely works. We tried it and had 2 guys run 47.6 and one 48.07 none have prs in the 2 under 22.0 Wlax has had several run that or faster.It is not the only way to train just one of many.
I hear all that but how do you get the guy to be able to run 22.0 in the first place? Are they naturally that fast or does the middle intenisty training somehow make him fast enough to run 22.0?