Wariner wins the World Athletics Final 400 in Stuttgart 2006, from Gary Kikaya (Congo)
Sanya Richards powers to the finish in winning the 400m at the 2006 world athletics final in Stuttgart
once again, I am simply in love. I wish I could meet her.
WHat was her time?
she ran 49.2 . i think a profile on her was posted under Readers Polls, by Niko under his thread “looking for a new avatar”… she a JA-born American
She ran 48.70 today at the World Cup.
Hello all,
As this thread as evolved so has my views on 400m training. That said, I’ve been restructuring my 400m template. It’s a fusion of my (old) views along with some of the ideas and workouts prescribed within the thread. I would like to post what I have thus far (GPP1; the 1st 9 weeks) for comments and criticism (mainly criticism 
). Keep in mind that (1) this is for collegiate athletes and (2) the first week is just a simple 5 days of activity to get things started. If there is anything that needs further explanation please don’t hesitate to ask. Thank you in advance for taking the time to read and comment as your time is most greatly appreciated :o …
Week 1
1 Multi-Throws, GEN STR-MB
2 Hur-Mobility, Work Cap, GEN STR-BW
3 GEN STR, Small-Med Tempo (approx. 1200-2000)
4 Multi-Throws, GEN STR-MB
5 Hur-Mobility, Work Cap, GEN STR-BW
6 OFF
7 OFF
Week 2
8 Short Hills (8-10X10m, 8-10X20m), Multi-Throws, GEN STR-MB
9 Hur-Mobility, Work Cap, GEN STR-BW
10 Big Tempo (approx. 2800m), GEN STR-BW
11 Med Hills (men: reps of 150-200m; women reps of 100-150m), Strength End
12 Hip/Hur-Mobility, Small-Med Tempo (approx. 1200-2000m), GEN STR-BW
13 OFF
14 OFF
Week 3
15 Short Hills (3 X 5 X 30m), Multi-Throws, GEN STR-MB
16 Big Tempo (approx. 2800)
17 Hur-Mobility, Work Cap, GEN STR (BW)
18 Med Hills (men 200-250; women 150-200)
19 Hip/Hur-Mobility, Small-Med Tempo (approx. 1200-2000m), GEN STR,
20 OFF
21 OFF
Week 4
22 Short Hills (3 X 5 X 40m) [600], Mutli-Throws, GEN STR-MB
23 Big Tempo (approx. 2800)
24 Hur-Mobility, Work Cap, GEN STR
25 Med to Long Hills (men 250-300; women 200-250)
26 Hip/Hur-Mobility, Big Tempo (approx. 2800), GEN STR,
27 OFF
28 OFF
Week 5
29 Short Hills (3 X 4 X 40), Multi-Throws, GEN STR-MB
30 Hur-Mobility, Med Tempo (approx. 2200m)
31 OFF
32 Med to Long Hills (men 250-300; women 200-250)
33 GEN STR, Small Tempo (1200-1600m)
34 OFF
35 OFF
Week 6
36 Accel Dev & MaxV Dev (intro to spikes), Multi-Throws or Jumps, GEN STR-MB
37 Ana-Cap (1X250 to 300+60,50,40,30; 1X200 to 250+60, 50,40,30; 1X150 to 200+60,50,40,30), Weights
38 GEN STR, Med-Big Tempo (approx. 2000-2800) or Pool
39 Small-Med Tempo (approx. 1200-2000m),
40 Hip/Hur-Mobility, Work Cap, GEN STR-MB
41 Long Hills (men 300-350; women 250-300), Weights
42 OFF
Week 7
43 Accel Dev & MaxV (intro spikes), Multi-Throws or Jumps, GEN STR-MB
44 Ana-Cap (300+150, 150+150, 100+80, 80+60, 60+60), Weights
45 GEN STR-BW, Med-Big Tempo (approx. 2000-2800) or Pool
46 Hip/Hur-Mobility, Work Cap or Pool, GEN STR-MB
47 2-4X(150+150 or 100)
48 Long Hills (men 300-350; women 250-300), Weights
49 OFF
Week 8
50 Accel Dev & MaxV (w/spikes), Multi-Throws, GEN STR-MB
51 Ana-Cap (300+4X60, 250+3X60, 200+2X60, 150+1X60), Weights
52 GEN STR, Med-Big Tempo (approx. 2000-2800) or Pool
53 Accel Dev (w/spikes), Multi-Throws, GEN STR-MB
54 2-3X(250+150 or 100), GEN STR-BW
55 Long Hills (men 300-350; women 250-300), Weights
56 OFF
Week 9
57
59
60 Rest and Test
61
62
63
64
Regarding the workout scheduling …
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Why not combine your Hur-Mobility, Work Cap, Gen Str-BW with your Tempo days for weeks 1-5? This would allow you to add another ‘hard’ (harder CNS) day in the week.
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Not sure but it seems that you don’t really progressively increase the volume of tempo during this start up of the season???
Before I go on, what is your ‘long hills’ session looking like. Reps at the distance mentioned (more tempo like) or is it the total volume mentioned and to be completed as an acceleration (CNS) type of exercise?
I would need to know this before I continue.
Thanks.
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The total volumes of tempo change gradually, but the density and/or length of individual runs/reps will progress more rapidly (ie. wk1 reps of 100-150m, wk2 reps of 100-200m, wk3 reps fo 100-300m)
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Med and Long hill runs will be apporx 800 to 1200m in total volume (give or take)
Interesting recommendation (first pt.) will consider it as it will provide another opportunity to increase volume of low intesity/S work.
Randy,
it will be interesting to see KK’s comments but my initial impression is too much tempo and 9 weeks before R&T week is too long. I also don’t see enough ‘going after it’ which seems to be fundamental to KK’s views. That isn’t to say his is the only way of training for the 400m just the cornerstone of this thread.
I also like the weekly split of 2 on 1 rest, 3 on 1 rest rather than 5 on, 2 rest.
I have pretty much followed his template to the letter for GPP x 2 x 6 weeks, Transition x 4 weeks and am now doing SPP before my season starts. It has improved my fitness and confidence immensely but in my case I will change it next time and go.
GPP x 6 weeks (R&T weeks 3 & 6)
Transition x 3 weeks
Rest and test including 400m
GPP x 6 weeks
Transition x 3 weeks
Rest and test including 400m
KK’s template is excellent if you already have decent top speed but I don’t and think I need to keep the Transition work closer. As I said that is what I found and others would benefit from back to back blocks of GPP.
Thanks…Week 5 is a rest/down week. I must apologize for not including the details of week 9. The week 9 will be a week of reduced volumes or density, much like weeks 5, with the inclusion of some testing runs. For example, 30s run, 45s run, 300m run, 200m+200m run.
The ability (trainable) to “get vertical” in the latter stages of any sprint will - along with other factors - have a positive influence on maintainance of horizontal velocity.
USA’s LaShawn Merritt “continues to get vertical” at the finish of the 400m to win the 2006 World Cup 400m from Gary Kikaya of Congo.
Can you elaborate more Kit Kat?
Really, it’s all about establishing quality of contact, which simply means not over-striding.
So if the impulse into the track remains sharp and fractionally ahead of the pelvis, you get a more effective application of forces.
Plenty of people on this forum better able to explain the science.
bump :rolleyes:
RandyG,
I have been following KK’s 3 on 1 off, 2 on 1 off rhthym of training with my collegiate sprinters and they seem to like it (as do I). Are there extenuating circumstances that limit you to M-F work? I think college students often like the midweek break that this setup provides. A day to themselves during the week to catch up on sleep and schoolwork can be very valuable.
Thanks for taking the time…To answer your question no not really…they’re more familiar with the M-F training week and at the beginning of the year we have that 8hr limit for the first bunch of weeks. Also, we sometimes have things we have to do as a time on weekends…fundraising, cross country meets, etc
Apologies to RandyG,
For some reason (pressure at work etc) I somehow skipped the new posts on this thread including mostly Randy’s. Not meant to be a snub. Plus sometimes I just get burned out and need to stay away from matters coaching for a while, esp when I’m getting it over the phone as well.
I pretty much like what Randy has written and also I like the recommendations for alterations, notably the 2-on, 1-off, 3-on, 1-off rhythm to the week. It builds in an automatic fail-safe against going stale and can help in injury avoidance which is key to progress over the year(s).
There is an emphasis on hills. I like the progressive extension of the distance you’re having your athletes run out on the hills. How fast will run them? Are they for general endurance (easy up, jog down etc) or are they committed sprints? Are they aimed just at leg power (ie for 100m type development) or at the endurance-end (ie, run up, jogback, run up, continuous, or in sets of 2xhill hard up, jog down and go up again?) and what is the angle(s) and surface (grass, bitumen?). These are possibly important issues if you use hills two days a week.
Personally I would prefer to see you run your hills on back-up days, rather than first day following a rest-day or a tempo-day. I can see if your hillwork is done at max effort you want to be fresh whether for speed (short hills) or for endurance (longer hill option). But I think you could advance your speed development thread by working short to long perhaps on the days they are freshest (the day following a rest day) and back it up the following day with the hills for the tolerance work.
Any GPP program is a conflict between quality and endurance. Too much work under duress will lower the quality of the performance. If it goes on for too long, it will adversely affect outcomes for the season. I’d prefer to err on the side of caution and give them more recovery rather than more loading, so that at least what they do perform is of a quality that will be in some ways relevant to the 400m event requirements and therefore will contribute toward a good race result.
When your athletes run their tempo, try to ensure the quality of contact is still excellent even though the velocity of the actual running may be comparatively slow. I was partly referring to this when I noted on the previous page the coachable/trainable “vertical component” of the stride.
kk
KK,
based on RandyG’s set up (and because from what I understand he can’t use the weekends and a 2-1-3-1 scheme):
- would you develop the short speed the day before via HILLS again? And,
- given the 5 consequtive training days, would you still prefer those two back-to-back days, or rather spread them within the week?
Thanks!
EDIT: unless you are referring from Week 6 onwards…
Niko,
Not sure what you mean in point 1. Are you saying he should develop short speed by doing short sprints on a hill?
If so, he’s going to spend a long time on the hills because he’s clearly setting out some sort of longer reps on the hills as well.
So maybe there needs to be a philosophical viewpoint from Randy as to what he wants from each of the elements in his program, especially what he’s looking to find on the hills.
You know, I’d be even looking at 4 running days in the week-long cycle, with the option of them doing tempo on a weekend if they would do it, or if college rules allow it.
If you work well, you can get very fit on four running days a week. I produced two Olympic 400m finalists on basically four running days a week, the fifth day that we did (Friday) was often (especially post GPP) just 2x5x100 runthroughs on grass for rhythm. I doubt it contributed all that much to running sub 45 and sub 51.
So if Randy went that way, I’d still be opting (for the running component) for DAY1 (Sunday)Rest, DAY2 Speed Development, D3 Endurance, D4 Rest, D5 Speed Development, D6 Endurance, D7 (Saturday) Rest.
Randy’s squad can still lift weights or do body-circuit strength work after the running element on D2, D5 and perhaps fit in a third, best on D7 (Saturday) if they’re keen or if rules permit. Three strength sessions a week is pretty much needed to establish that basic strength platform, even if that third session is just pushups, situps, unloaded single-leg squats holding on to the white picket fence at home
kk