Lactate Threshold Training

The Forums Fundamentals
921

I think a plan could be designed with the idea of concentrating on the needs of 200m (taking into account also 100m because of course this is the heart of every other sprint).

The plan could focus on speed/acceleration development in the first serious six-week cycle of training, the idea over the long term being that you start out developing maximum velocity, maximum pure power. Then you shift the emphasis along the line towards the capacity to extend the range over which the athlete can endure speed as close as possible to the race velocity/rhythm which will deliver your season goal(s).

I like both your sample weeks, but you also need to consider how you rotate into the days and weeks to follow. I also prefer usually to develop performance threads in a specific sequence: power (acceleration; plyo), speed (up to 80m), speed-endurance (split runs; longer reps approaching or at race-rhythm), power endurance (hills; combination plyo; sled, skip, sprint; plyo-bodyweight exercise and sprints circuit).

I still worry a lot about “dynamic stereotype” flat lining (failure to progress velocity) so a mixture of exercises, emphasis, distances, intensity, density, volume, recoveries, etc needs to be planned for as much as one might be able to anticipate the athlete(s) getting stale.

I’m open to being convinced that about two and a half weeks - says 17 days - emphasising primarily speed-development or primarily speed-endurance is as long as you would want to stay with one type of traiing/focus.

But one thing which needs to be emphasised is that in concurrent as with short-to-long or vice versa, ultimately you cannot avoid the need to develop 100m capacity and you cannot avoid the need for Special Speed Endurance in the way of (simplistically) a 200 to 300 performed at brilliant speed.

You get this capacity ultimately by spending some time training and/or racing at these distances.

All the split runs in the world will still require supplementing with full recovery maximum efforts over these distances to really make the athlete bulletproof. These are just my opinions based on my own experience but as I always must say, others have their own ideas which have also been proven successful. kk :slight_smile:

922

Thanks, I agree on everything.
Just a quick question:even for a 100 200 guy you wrote you use hills for power endurance, whereas I usually employ them for pure power and acceleration.
For a power endurance emphasis, considering the kind of work you did with 400m specialist, would you use something like 22-24" hill?(for an elite athlete)
also, not clear if in the 6 week blocke , the first 2 and half weeks are still str end and the others spp pow, or can be turned the other way around after the first serious 6 weeks
Btw thanks for the answers, it’s always a pleasure to exchange ideas (or just to receive them) with a great coach

923

In fact for 100/200 the priority is development of Max Velocity, so this is the guiding thought from Day 1.

Yes, as you speculate, I would go short to long in the six-week cycle because the need for speed is so much greater at 200 than 400 (and obviously for 100).

Regarding the hills, for power-endurance they are just one element on an array of options. I would use them over-time rather than necessarily over-distance. So if you are shooting for sub-21 200, I’d be looking at going for say 25sec or maybe even longer if you take in energy system issues - maybe even out to the range of 40-seconds duration. Then again there is the option of depleting by using a sequence of two or three shorter hills followed by a longer one, or vice versa. The recovery may be stressed (jog-back) or may be much longer depending on your aims for the session.

I would just say as part of the usual caution: it is easier to create options to kill an athlete with fatigue than build him/her up through appropriate neural stimulation to develop his/her max velocity…
A pleasure…kk

924

KK,
I am 1/2 way through week 2 of the 2nd GPP phase and my training has been consistent apart from part of last week off sick. I am by no means seeing the improvements I desire and am of the opinion something needs to change. I have confidence in the program so wonder if it needs to come in my application of it. :cool:

Till now with my 300+150 type workouts I have been doing the first part at a decent clip as suggested (good pace focussing on relaxation and form 80-85% pace???) resting 30 seconds then hammering the 2nd part. I wonder if I would now be better doing the first rep faster at 95%+ rest 30 then plod / struggle the follow up rep. Comments?

925

How is your technique when running? If you can get into something close to triple extension on all reps, especially those longer sets like 300+150 then progress is probable. That’s because when you freshen up and time-trial you can bring something new to the trial. Otherwise progress is limited.

The other thing I’d be looking at is the spark with which you hit the shorter backup reps.

The 300 + 150 ideally is done at something like race pace if possible for the last 300m of your projected 400m race time - and faster when you get your legs back at the end of the 2xGPP cycles.

On the 300+150 when you get decent (calm) wind conditions hit your 300 hard as you can. Then set up your 150 to run it as best you can manage. Maybe take a bit longer between the reps in your case. John if your form is collapsing, take more time.

But remember the GPP phase is not when you run PBs. This is the setup period. Get through it so you can move on to better times when the sun shines. :slight_smile:

926

I’ll see if I can con my son into videoing me on the weekend and post it in my log. :cool:

The 300 + 150 ideally is done at something like race pace if possible for the last 300m of your projected 400m race time

To clarify, if projected is 50 then 300m would be in approx 38 and 150 in 19-20?

By Maybe take a bit longer between the reps in your case. you suggest something like 300 rest 60 sec (rather than 30) then 150 both @ 100% effort?

927

Good, Correct & Your Decision.

Your Decision because, ultimately, if you don’t hit the opening rep hard you won’t improve your 400 very much. Told you it is a brutal event. No pain, no gain and all that … :frowning:

928

for me when i was still uninjured i was feelingreally good and ran 300 in 34,7 + 150 in 19.8.

  • i went full out on th efirts 50/60 me, then tries to run als relaxed as possible, But after about 260m … i did feel my legs.

I think i wont get to these times again this season.

929

I think that has been part of the issue I have been doing the 300 moderatley hard instead of going full on …note to self… harden up soft cock :eek:

Pindaman with those times what were you running 400m in?

930

shortely(few sessions) after that session i got cramp in my calf. I felt like sub 48.50 shape.(did these sessions slower in winter and ran 48.84 indoors)

-edit 28-6: i run 4x150 walk backs sub18. with a 52.00 400H seasons best.

931

Founs this PDF about trainnge of MJ, clyde hart. Might be interesting…only 1 problem, i cant read or understand any polish!

http://www.cos.pl/sw/78_05/13.pdf

932

you had me excited until you said it was in polish. :confused: surely we have one polish member who would be willing to sacrifice there time for strangers and give an english synopsis? (fingers crossed).

933

I might be able to help here, but if you don’t here from me in the next 7-10 days… :o

934

i am not on a timeframe next month and i am still happy. its whatever. if you never get around to it no skin off my back. now for others i can’t say.

935

I can’t print, or copy/paste the article.
If anyone could help, let me know…
Thanks!

936

seems, under “document properties” the article is restricted from anything other than reading it. not sure what to do, but i know somebody who would, might be a few days, email it to you when ready? he may even know a program to decode it??

937

No worries, problem solved!
I’ll let you all know when I’ve got something…

938

Sprint_Coach has surfaced from hibernation in cyber-space and has PM’d me that the 400m male who reached the Com Games final is now darting around the European circuit running consistently in the mid 45sec range.

But scoach is concerned that the athlete “feels no fatigue and says he feels ready to race another 400 after only a few minutes” yet he cannot break through to low 45 or sub-45 … yet! :slight_smile:

So here are a few thoughts and others are encouraged to improve upon these recommendations:

What has he been doing between races on the circuit? Sometimes just warmup and down and rest is best;

Never more than 3 x races within 10 days, preferably only 2 x 400 in which they can be spaced within 7-days, but if there is the need or the chance to run 3 races in close succession make sure if possible they are not all 400m races. If they Must be 400m, spread them at least over 10 days because the races combined with the travel and relocation process will kill almost anyone.

Try to fit in some 200 or 300 races to break up the rhythm a bit and get away from the real tear-down stuff (ie 400m).

TRAVEL IS A KILLER on the circut because you have to do everything yourself, which means of course you carry your own luggage, stand around waiting to get transport, stand at counters, stand on trains if need be, stand, walk, lift luggage etc etc etc. It kills the legs and the back.

Plus the promoters always book the “lesser lights” on the most horrendous early morning flights because they can get seats then for sure - because no-one in their right mind would catch an international flight from Heathrow at 7am. It means waking at some ungodly hour in darkness and of course you are shattered by the time you finally check into your room at the next meet, only to find the world’s biggest discus thrower is snoring his head off in the little room you must now share! :slight_smile: LOL.

So I always tried to avoid travel, or stayed in one place for a few days before racing, just to settle into the local time and rhythm, train at least once if possible on the meet track, get a Massage (stand in line - “come back at 11.30pm, I can give you 10 minutes only!” ).

What weightlifting if any is he doing on the road now?

But you also should look at his speed development work and see if you can delete one endurance session (back-up) - because he’s getting enough from his racing now - and maybe do something more akin to 100/200 training - and in that you are very experienced but you also have Charlie to call upon.

What is the rhythm of his race, rest, train, rest, race pattern on the tour?

PS, do you see that Charlie will be doing some two-day seminars in Australia (East Coast) in January. Perhaps you can make a “camp” and bring your guy(s). Nanny is organising it and some details are in News on the forum.

best, kk

939

Great insight as always.
The travel problem is a great one.
Having a base in europe for a few days can be the answer to some problems.
Regarding weights and stregth.
How would you do for a 400m guy?
example.
8 400m race in paris
9 warm up, +flight to rome (1h30) + possibly therapy in the evening
10 low volume speed session + low volume weights and /or, heavy med ball and short jumps
11 rest/massage
12accelerations on bend, race rythm
13warm up
14 400m rome race

Weights: 2 -3 sets, high % clean,bench.
Heavy med ball:not acceleration, but back andfront heaves

would it be a suitable pattern?

940

Perfect: you are now in charge of the lactate threshold thread :stuck_out_tongue: