Thanks, PJ!
My questions were rather… rhetorical! 
speed reserve is vital to the female at 400m! Koch went out in 22.4 in the WR (!) yet she ran a hand timed 21.3 in practice a few weeks earlier, so she had a 1.1 sec speed reserve- more than most would use.
John Smith used a very casual first 200 in his WR, yet he ran a 200m race and beat all the top 200 men at the time, including Larry Black (Oly silver in Munich)
Part 5 “John Smith: 400m”
Fundamentally flawed. It relies upon the proposition that the energy output of the ATP-CP system is solely time dependent, which is incorrect.
The time frame for energy output of the ATP-CP system varies proportionally with output, not time. Hence, slower (relatively) acceleration leading to higher top speeds.
Right idea going out fast but as you say the explanation for the observation is not accurate. see my comments about the movement around the knee joint.
Im a little slow…can someone explain slower acceleration,higher speeds?And how does this apply to the 400 meters?
I plan on adding 150m build-ups into my low intensity day (Thursday).
That is where one goes 1/2 speed 50m, 3/4 speed 50m, and all out 50m.
My question is what amount of reps should I do for this in the case that I would do it in these phases.
GPP:
SPP (mid season):
SPP2 (late season):
I was thinking 6 reps in GPP would be plenty, and this being just something I would do occasionally on a low intensity day, I would think that would be fine. Any thoughts on reps in this? Also, what would rest be like for this?
And one last question, would one just keep the reps the same, or move them up or down as the season progressed, being this is just a low intensity thing done occasionally.
What’s the purpose of these?
All-out sprinting on a low intensity day? Say what?
What does a high intensity day have in it?
I dont understand this either. I too have been led to beliieve that you should go out hard because the first 6 seconds is “free energy”. Can someone explain?
Basically, the belief that the output of the ATP-CP system depends solely on time is incorrect. Rather, the time frame for energy output depends upon the actual amount of energy being produced.
The claim that there is ‘free energy’ available is over the first ‘6 seconds’ is pseudo science. The truth is, the free energy available at the start of the sprint is due to the differing muscles used in acceleration as opposed to the upright sprint cycle.
As Charlie mentions, these specific muscles around the knee joint are only used during acceleration, so why not use them when they are available.
Luca thanx.
Ok now I think understand the first part but the second part I am still a little unclear about.
So there is no free energy APT wise. So you can’t go out like you would in a 60 meter sprint for the first 40 meters or you will still die? The reason you can is because of ATP being used in other muscle groups which can use up all there APT.
Can you speak more specifically about the differnt muscles used in accel as oppposed to upright sprinting? I understand during accel. the the prime movers are the quads and glutes and during upright sprinting it is the hamstrings and hips but how does this relate to the free energy? APT being used up in these specific muscle groups only?
Yeah, I actually thought about that, and although this type of training seems easy, it is sprinting at full speed.
My high intensity days, examples, would be:
-40m accelerations
-500mx2 60 sec 400m, all out ending. 15 minute rests, then 200x3 35, 34, 33.
-1x350 15 minutes rest. 4x200 28 sec time. 5 minute rests.
That is just what I’m doing this month. Some other stuff, but those are examples. Times, distance, and reps also reflect the month.
I just want to add in something else besides tempo, but is that basically all that one should do on a low intensity day? I know you can add variety with tempo, just seeing if there is other stuff one can do on low intensity days.
Running efficiency, speed, endurance, and mental preparation. Thats what I’ve heard at least.
With regards to acceleration, ATP/CP and its indirect relation to 400 m racing, I would recommend the following:
Shulman, R.G. (2005). Glycogen turnover forms lactate during exercise. Exercise and Sport Sciences Reviews, 33, 157-162.
Nikoluski,
I dont think that post was directed to me, correct me if I’m wrong. Anyways, is there any alternatives to tempo for low intensity days?
use the forum search!
- this subject has been covered in several threads
http://www.charliefrancis.com/community/showthread.php?t=11903&highlight=tempo+alternative
is one of them
Pool, bodyweight/general strength circuits. I eliminated Ext tempo from my program and it hasn’t had a negative effect.
Why go all out after you already ran 400m? IMO you’ll adapt to bad mechanics (you’ll probably tie up) trying to increase effort after going through 400m at 60s in training when your current ability isn’t that far off (if you can go 52 secs right now, it would be ~86%, in training). How about just going through at 60 and focus on relaxing and maintaining turnover and pumping of the arms? Just a thought, but some other people can add.
i think because its HI int. days.
All in the concept of hi intens=+95% of max speed.
With overdistance it might be a bit tricky cause you often dont know a best 500 or 600 time.
(that’s why I don’t run more than 300’s in training)
If focus is on relaxing, “slow” running this can be placed in the low int. days. There you can even run slower(-75%) so there is more emphasis on running form.