Thanks for responding.
I have given them workouts under the table but unfortunately, a good portion of them play winter sports, some are not interested because they don’t understand the importance and some will do it. So probably ten at the most. The god thing is half of them are usually lifting all winter.
We are in Minnesota. Today was the first day of practice but it was cancelled due to blizzard conditions and 8 inches of snow.
I have began posting the overview of the season training regimen under “difference betwen tempo and intervals”. please stop by and give feedback.
Well, with only 12 weeks i reckon you have to make a choice between general conditioning work and helping them become better at atheltics (speed work).
You may be able to get the best results by just doing lots of running and general conditioning work. I hate to say it but it might just be a case of doing a lot of intensive tempo and lactic work say 2x a week and then one day a week work on speed and running form. In 12 weeks you could do some kind of speed work but if you are competing for most of it then the competitions are the speed work. The general conditioning side of the intensive tempo will help them get fit quickly and deal with the lactic burn to the best of what is capable in such a short time span.
Actually, i really don’t know what i would do in such a situation!
I tend to agree with TC. You could have the extensive days be extremely tough (not intensive, but very close) and try to get them fit, but recovered for the meets and use the meets as your speed/SE work. The weight work a lot of the guys have (since you say it is the one thing most have in common) will probably have to have a significant role in your program, since it is an element already introduced and very trainable.
Sprint Coach is in the Commonwealth Games village in Melbourne, but having technical problems getting onto a computer since arriving a few days ago.
However, just to update, SC’s 400 guy ran a standing start 200m on Monday and clocked 21.02sec - having to run two lanes wide because someone wandered into his lane mid-trial.
I can’t quite figure how much that would have broken his rhythm, not to mention how many extra metres he must have run, but I would say that was a pretty darn impressive effort and he looks ready to do some serious 400m racing starting Monday next week.
SC has offered to write a “Post Card From Melbourne” if and when the village computer network ever powers up. I have suggested that would be much appreciated and that any insight into the mechanics of coaching at the Games would be of interest. As would any observations on life in the village and down on the track.
If SC can find the time, being a national team coach (not “just” a personal coach) I have suggested any “insider” news would be very welcome and perhaps the Discussion section may be a good place to post the thread.
However I am hoping SC will continue to post 400m-related info, ideas, questions on this the “lactate” thread because it’s not long enough yet :rolleyes:
Do we want Sprint Coach to send a (possibly daily) Post Card From Melbourne??? 
Great news! I am very interested to see his athlete’s progress and how the day to day life in the village is like… I would love to be a part of the discussion!
I take this as a rhetorical question…
Guide him/her to a PC first! 
Phew, what a beast of a thread. I’ve read it through once and will go back and reread so expect questions …lots of questions 
It would be fair to say my approach to the next 6 month off season has been tipped on its head
Some points of interest were
- train on grass as much as possible
- limit spikes as much as possible
- with weights consider using lower reps as they don’t physically knock you round as much as higher ones. I think this is especially true with lesser athletes (like me ) who aren’t able to recruit as much CNS and for who it is often muscular fatigue that is the issue not CNS stress to the same degree as upper level / elites.
I got the no 400m till around 16 or so depending upon the athletes capabilities and even then limited. What about 800m & 1500m? Would it be advisable to have a younger athlete (12-15) doing max sprint distance of 200m and then do 800m & 1500m as well?
I was intrigued by the concurrent discussion but must admit I got a bit lost on that when it came to applying that in the GPP phase, especially when KK posted his 2 x 6 week plan. As much as everyone has a best distance I think the concurrent method is very appropriate for the recreational / masters athlete (again like me) who will often do all sprints from 100m - 400m. With that in mind and given one of my major issues is a lack of strength, how does the following first 3 weeks of GPP plan look?
- Hills 10 x 10, 10 x 20, 10 x 30, weights
- long tempo as per GPP DVD
- weights in am, tempo in pm but done as split runs 300, 400, 500,400, 300
- rest
- long hills, weights
6 long tempo as per GPP DVD
7 rest
KK
with only 16 days left till major meet my f 400m girl is coming along nicely towards her goal of a 54. quarter for the season… well if times at training are an indication… by the time we get to nationals it’ll be 5 weeks from last 400m race.
yesterday cranked out her best session of the year. we ran the last 100m of each rep on the bend to get the feel for attacking the bend and ran the 50m reps on bend aswell
300 (39.1) last 100m (14.5) 2 x 50m (6.4/6.5)
12 mins rest
200 (24.1) last 100m (12.0) 2 x 50m (6.3/6.4)
12 min rest
100 (12.2) 2 x 50m (6.4/6.4)
got a 200/200 session on thursday
and planning 1 race rep over 300?? next week but not sure how far out to have it from her first race…but thinking 11 days out any thoughts…
YoU say you are an amaterur athlete, so I suggest you to limit the number of reps on hills…that volume is for a well conditioned athlete ( I guarantee you is a though workout…)
I do not understand what you mean by tempo split runs on 300 400 ecc…usually split runs are a form of Special endurance…
Amateur and in my 40’s so a double whammy
By restricting the hills do you mean on day 1? If so by what amount?
I understand the split runs being part of SE but if intensity is low enough wouldn’t that be ok? I just thought that may be a better addition than either another traditional tempo session or speed workout which I doubt I could physically cope with.
I mean restricting the volume, instead of 10x10, 10x20, 10x 30, start with something like 8x10, 4x20, 2x30, and build form it…
Nice session. What was the rest between backup reps?
hey quick
as mentioned 12 mins betweens sets
50m walk back around bend to start point as recovery after the long rep then again walk back recovery for 2nd 50m
A 300m or 200m time trial (roll start) 11 Days out is what I always aimed for. Therefore I would obviously agree with your plan.
my original thoughts was for 300m out of blocks but more than happy to take your lead here.
so do you suggest a 4 step roll in and if so having not done a roll start timed effort before over the 300 what should we be looking at compared to her best 300m from blocks or standing… do you have any examples of roll v blocks…
I’ve proved to my own satisfaction and, I hope, that of those who’ve actually gone through the process, that the work I’ve outlined Is Suitable in a general sense for 100, 200 and 400m.
Now I was preparing athletes Specifically for 400m, but as everyone knows if you want to compete at the world level in 400 you probably need to be at least national class at 200 and at least State level at 100.
So for example, I’ve found that 400m poeple were still able to win national 200 titles and qualifying at 200m for the IAAF GP circuit, which means (or did then) world top 50 at 200m. They were also able to win 100m titles or place at State or Regional level.
One woman ran the 4x100 and 4x400 in Atlanta, which I thought was a good result tending to vindicate the concurrent concept, especially for an athlete trying for an all-round approach.
Nanny,
The ability to maintain 400m race velocity for a long time is what you’re testing when you time trial a rolling 300m. You are not testing acceleration capacity this late in the game.
There should be no need to work on acceleration for 400m this late. But you can tire an athlete emphasising acceleration. The margin for improvement maintaining velocity in a rolling 300 or rolling 200 is greater. That can also be a major confidence booster for an athlete. She knows she ran the first 100m of a 400m with no difficulties. What she needs to know is that she can then roll a 300 in PB time.
That’s when you know the whole package is set for delivery.
Good luck at the championships. When are her beach sprint titles?
These times are almost identical to a girl I have aiming for 54 outdoors. She ran 55 dead indoors a month or so ago and should easily reach her target. I’d say everything looks good.
Thanks, that is what I did tonight and will progress from there.
KK, you have me convinced
More importantly John how did they ever leave Tana Umaga out of the last World Cup. He is the absolute spirit of the All Blacks. The perfect modern gladiator, fierce and fearsome on the paddock, erudite and charming off it. He will be missed by all who enjoy rugby.