Mr.KitKat,
This is the general prep outline you laid out. How do I determine the speeds and rest?Am I going close to race pace?
Another thing sir or anyone else who,I if do the fiull general prep phase as my meet in may would allow me too, is it ok to compete in other races other and 400’s and 4x400?
Ive been reading the thread trying to educate myself. A big question I have is what is the proper warm up for me on an everyday basis?Race day? I remember when I went to the elite junior camp in san diego I had a sheet that brooks johnson gave us but it was so long ago.
What is triple extention in lamens terms?
my last question for the night.
Its a complicated question i guess.When people flat out sprint there technique is different from the technique that they used to run a 400.Either the strise is longer, or the knees dont come up is high.Do you change you sprint technique or modify it for this race?Or is your sprint technique always the same?
sprint coach,
had trouble replying to your Private Message, so thought I would post in the forum a dupe of my response to your question on tactics . .
Your tactics should suit his abilities, not someone else’s.
But this race will be won by the athlete who makes the Least mistakes.
So he has to go to the line with a Clear Mind - regardless of the tactic he uses. If he has a Simple Plan and he follows it, then he will win even if it may not be the most correct plan.
Keep it Simple.
Technique-Aggression-Rythm-Relaxation. (TARR)
He still must take the initiative and set up his run from the opening step and accelerate to 60m like he is setting up a 200m, from there he needs to go into auto-pilot (splitting about 11.1 and around 21.2/21.4) until around the waterjump and he can make a move for home. In good weather he may need to go mid to low 32sec at 300m but he must be building out of the final bend to set up the home straight. He needs to be hurtling into the final straight, he wants to reduce the deceleration zone to as little as possible.
He needs to steal a metre here or there (in each 100m segment ) from the guys outside of him.
If he runs a reasonably solid race through to 250m he will pull everyone else “Out of Their Comfort Zone”. He can dictate the race tactics from lane 5, which was my guy’s favourite lane.
But while he will need to keep a weather eye on any of the moves around him, he must make sure he doesn’t get sucked into doing anything silly like running the first 200 in 20.9. He can split 21.4 handtime and run a low 44 off that if he stays within his own technique and his own game plan.
Only you athlete can make the call on the exact place to attack due to the wind conditions he will experience during the race.
But before the final he (or You, or Both) should walk the track, maybe before he does his formal warmup. And he/you should observe what the wind is doing at various points.
Sometimes you can let it out a bit quicker down the backstraight if you have a big tailwind and it takes nothing out of you, but he will need to Float Like A Butterfly before he Stings Like A Bee. I think Ali must have stolen that from a 400m sprinter! (lol).
The thing is that when he comes down the home straight it will be his arms (hands up to shoulder level) that will win it for him in a tough battle. He must use fast hands all the way to the line.
Good luckl.
You darn well better message text me with his result or I’ll be very disappointed. :))
Good luck, good skill, big heart. “The man who can take the pain will make the plane”
kk
GREAT work Sprint Coach. Sub-46 in shitty conditions, and GOLD . . . after all the drama and heartaches of recent years. Coaching is not stressful enough 
To run 48 for 400m you are probably going to have to run 37sec or a bit faster for the closing 300m (going out in a bit faster than 12sec for the opening 100m).
Most of the answers you are looking for to all your questions are in this thread, or you can do a site search using key words.
If you decide to run repeat 150s, the time target will vary according to how many 150s, whether you train in spikes or flats, whether you ttrain on synthetic, dirt or grass track. I cannot help you there. You need to figure it out by trial and error.
But if you start your 150s aiming for a time of under 23sec per rep, that would be a reasonable pace to explore. Then you can progress to looking for 150 repeats run in sub 21sec, then progress to the cutting edge of your race-specific needs by repeating 150s in around 19sec.
In the thread, I described running 150s during general prep . We used 3 sets of 4reps per set over a distance of 150m (3x4x150) - mostly on a grass oval, with a tailwind, in spikes (but sometimes in flats).
A couple of 150s in around 18.5sec to 19.5sec adds up to 300m in around 37sec to 38sec which means you are running in a rhythm which is speed and biomechanically specific to your needs as regards the back half of your desired 400m race in 48sec to 49sec.
So you should work in essence around a three-day micro-cycle which goes: Day 1 REST, Day 2 SPEED, Day 3 ENDURANCE, Day 4 REST and repeat, or you could follow the endurance day with a tempo day, then take another rest day.
Your race mechanics will only vary from your training mechanics if your training is not specific to your racing.
As I’ve written from early in this thread, the bulk of your training should be race-specific GIVEN THAT the slowest part of your race is pretty damn comfortable if you’re refering to training for the 400m. In that case, the slowest part of your 400m will be the last 100m (even the last 50m) and so you construct time models based around that concept.
For instance, a 48sec 400m is probably going to need a 35sec opening 300m, and if that’s correct then by subtraction you’r looking at around 13sec for the last 100m. So you don’t really want to be doing too much sprinting any slower than 13sec 100m pace because your mechanics will change from your race-specific needs.
Therefore if you’re looking at constructing training target times in a simplistic way, you’d be looking at running repeats of between for 150 in about 18.5-19.5, 200 in about 25sec-26sec, 300m in sub-50sec
The top female I worked with who ran 50.2 for 400 (in a third round race) used to run 12 x 150 in sub 23 on grass and 9x300 in sub-50sec on grass and 6x200 in 26sec or under on synthetic. The 150s and 300s were achieved during GPP, but the 6x200 in 26 or faster took longer to achieve, although this she accomplished in a truncated GPP phase following a tour of Europe and a month before going to an Olympics where she ran her pb for 200 and 400m.
T84, just keep reading through the thread and it will eventually make sense. You will discover an order and a consistency about the ideas.
kk please post on the forum, rather than pm. I see the lactate thread most days and if I have time or the inclination to comment, I will but you need to understand I am not a paid (or otherwise) employee of this site. I am just a member like the 6000 other athletics enthusiasts at CF.COM.
Yes. A very good job under tough conditions
I’m still not myself - SO tired after the stress of THREE rounds over the weekend!
Thank you very much - all of you. Not only for the recommendations and the assistance on the programme, etc - but ALSO for the moral support. I really feel that I’ve athletics friends all over the world who don’t mind to listen to all MY problems. You seem to ALWAYS change the negative into positive energy!!
Thanks kitkat for the prompt reply - when I needed that. It made a BIG difference in the final! And Charlie for the slight change in the warm-up - it helped throughout! And tc, for your assistance too!
My athlete is on his way to the CWG!! Two weeks ago, when he was 5th in a National race, nobody could predict that it would happen. But they are not aware of the miracles from the CF Forum!
We have now 4 weeks for HARD work. Will keep you updated.
Congrats, sprint coach! I’ve been following your posts on here, just observing. With all of the stresses you went through and ifs and/or whens, it’s a great acheivement to have had your athlete make the CWG. Very exciting! Look forward to future posts about the progress to come!
Sprint coach,
great work. And have Phun at the CWG.
Keep us posted… and not onlnly PM the MAster KK 
We all gotta learn.
hope i’ll have some good thing’s happening too this summer. I need a .93s down an my PB for my great summer.
Maybe you vcan help me Coach 
Congrats Sprint Coach, you are on the way to CG… Hope to cross your road someday
That’s excellent, Sprint_Coach!
Hope the final phase goes according to plan!
All the best for the weeks to come!
Sprint Coach, congrats! Awesome job. Your athlete is lucky to have you as a coach.
Kitkat, thanks for all the great info and ideas!
OK Sprint Coach . . . It’s Official! You are the new Driver of the thread. Can I take a holiday now please, boss? 
(Meant to quote but I missed)
Great job Sprint Coach! Have a great time at the games and keep us posted
NO, NO, NO!!! PLEASE!!!
If you want to take a WELL DESERVED HOLIDAY, I will do the planning WHEN! And on top of that, you MUST still be available on PM!!
Thank you ALL for the congrats … I really did not expect these gestures.
Kudos to you Sprint Coach, great job, best of luck.
Are you continuing to develop his specific speed tolerance (up to 300+) and/or going back into a slightly higher volume short-recovery back-up block of a few days or so?
Any more races planned between now the the CWG. At home or in Australia?
I am overwhelmed by the congrats-messages - thank you very much, all of you!
The past week was a relatively light week - my athlete was very tired after the 3 x 400m rounds at Nationals AND he ran in a competition on Friday evening. With his history of illness and injuries the past two years, we have to be careful.
He requested to run a 200m on Friday - just for “fun”!! And he enjoyed this tremendously. It was good to take his mind off the hectic 2 weeks prior to Nationals. (It was indeed an emotional time and took out a lot out of his body too.)
Results - he was 2nd in the 200m, and in the process, has beaten one of the guys, selected for the 200m, CWG!!! The time not something to write about - 21,1 BUT there was a very strong wind in the straight, I believe about -5.
We are back into hard work. The coming week will be hard - a mixture of lactate tolerance to very fast special endurance … (see kitkat’s programmes for GPP and the preparation for meetings.) My feeling is to “get something back” into his body.
No meeting this week - except a local league meet on Wednesday (maybe a 100m for “fun”!). We prepare for the last National meet the weekend before we leave for Australia (beginning of March) - 400m. After that two weeks of tapering (as we have prepared for Nationals) and the big moment from 20 March onwards.
I am aware of a meeting on 9 March in Melbourne - but am not sure who will be able to run there. I assume we will get info, as soon as we get there.
Who else will be in Melbourne? It will be interesting to meet my “friends” from the CF Forum for a coffee somewhere! (kitkat, won’t you re-consider - PLEASE be there!!) C u!
Looks like you are doing precisely the right thing and that you’re going after a good mix. I’m sure he still has a lot more speed to come. The 3x400 races is a great little strength base to work from, provided he is rested when you resume and it sounds like you and he are totally on top of all such considerations.
I’m sure if you arrive in Melbourne with time to get over jetlag before the March 9 meet at the MCG you will be welcomed to compete.
As I gather they are still trying to convince the local public that these Com Games are a big deal and they must buy tickets to the athletics. Therefore, I’m sure the presence of internationals on March 9 would add lustre to their local promotion.
It would of course be good for your guy to go through the process of the call-room checks and get messed around by :eek: experts, so to speak, such that it will come as no surprise if it happens at the actual Games. This would be especially so in his case as it has been a couple of years since he has gone through the mill, with officials ordering him to tape over any trace of advertising on his drink bottle, socks or whatever.
The familiarisation process is so important to developing that sense of ownership and belonging an athlete should have before entering a championship.
I hope you both have a wonderful experience at the CWG and that it may become a springboard for a long and successful career in the sport.