or 250m then 120m as a broken
or
200m, then 120m then 60m (this sounds better)
or some combination there off. i would go higher than the 150m for the 2nd rep, its supposed to be still done at some sort of Pace still, doing a 200m you will have to slow down just to get it done.
is that meant to read i wouldn’t go higher than the 150m for the 2nd rep, 
Another (better?) alternative may be
250 + 4 x 60 walkback between reps
opps, your right John, it was supposed to have wouldn’t
yeah, you could do that, Master that, then progress, ie, master
250 + 60 + 60 + 60 + 60
then try to master
250 + 120 + 60 + 60
then try to master
250 + 120 + 120
a nice progression that is Do-able and goal orientated.
One of the problems I have with split run involving reps under 120m is that most of the time is spent accellerating and as a result doesn’t translate so well to the endurance characteristics of a 400m.
In progressing up to the 300+150 why not try 150+150+150 off 30-45s recovery.
The specific needs of an athlete and the level their at will simply be met by the way they are able to perform the work.
The split runs like 300+150 or 250+150 or 300 + 60 +60, and things of this sort are all w/o’s that basically acomplish the same thing.
If you use your imagination you can come up with several variations.
The one thing that is important is to try and maintain some type of progression with the sessions, culminating with a few sessions late in the year that will have your athlete hitting close to or faster than race pace times.
That is the issue I keep coming back to. Regardless of age / ability or whatever the fact of the matter is that you are still going to have to run a race that is 400m.
Back to the subject of more tempo for slower runners (sorry). Which makes a lot of sense.
The problem here is how to fit in speed, speed end and spec end with a high volume of tempo. The time and energy needed.
Would you have a longer (tempo heavy) GPP or maybe cut out one of the other components.
eg do speed, speed end + tempo and miss spec end.
Argaubly by working at virtually all the time at either top end (max v) + low end (tempo) you are satisfying the physical components and only need a small amount of SE for pace judgement.
Thoughts ?
I don’t really see the conflict as they’re on separate days. Here are some thoughts.
1: If you do 2 speed sessions a week rather than 3, you have an extra day for tempo.
2: The same tempo volume represents a higher distribution of effort for a beginner than a top athlete (all max tempo speeds being regulated as a percentage of PBs).
3: As mentioned on the GPP download, the GPP is relatively longer for beginners than for top athletes.
Charlie,
If you do 2 speed sessions a week would you combine “types” of speed training or would you do individual days and rotate them?
Option 1:
Speed Day1 - Acc and MaxV (20 to 60m)
Speed Day2 - Speed End and/or SpecEnd (80 - 250)
Option 2:
Wk1
Speed Day1 Acc
Speed Day2 MaxV
Wk2
Speed Day1 Speed End
Speed Day2 Acc
Wk3
Speed Day1 MaxV
Speed Day2 Speed End
and so forth…
Which option do you think is the best in a TWO day a week Speed Schedule?
Short - Long.
I would favour the first option for most but either type of set-up could be used depending on the strengths of the athlete in question with the proviso that there is always going to be some accel work in every session, even if only part of the prep/warm-up for higher speed work, so, presumedly, the accel day would include speed change work (pick-up drills, in and outs etc) and the max speed work would be concentrated on form work in the early stages of the program.
If this were for myself (essentially a beginner in my 20’s) everything is needed. I got the gpp and follow it with revisions.
I like the idea of while transitioning to spp still including accels before the e-f-e and then once you get into full blown maxv training after a few relaxed starts do the flying runs, full out 60’s THEN do accels. This way you get the full benefit of maxv work. 4peed end could be preceeded by starts as per normal.
With the exception of pool or bike work, and poor weather, there is no reason not to include some type of accell work in every session.
We include several drills and several accell runs into our daily warmup. Even if we are doing a slow extensive tempo session,or a hill session.
My thought is don’t worry about fitting all the components of 400 training into one 7 day period. I know it is easier to think in terms of a 7 day schedule, but it is not imperative.
You can alternate weeks of max speed and Speed endurance. You can substitute a less taxing session of intensive tempo for Special Endurance .
Instead of a 7 day cycle use a 8,9,or 10 day block. There are no restictions on what you can and can’t do.
Another way to address your problem is to extend your GPP. We use a sort of mini GPP during the off season of about 6 to 8 weeks.
Very low intensity but overall fitness is kept at a pretty good level.
In this way you don’t really need to have hard demanding high lactic or CNS stress types of workouts. Speed Endurance and Special endurance can be used very judiciously.
I agree. Which makes it easy to have, for SPP - 2 High Intensity sessions a week - one MaxV “emphasis” and one Speed End “emphasis”, including the requisite accels in each session.
When you do a larger amount of tempo with beginners, do you always try to do it on grass like a top guy or would you keep beginners on the track for ext tempo?
If you are in a warm climate no reason not to use grass as much as possible. If you train in the cold I’d see how they respond to the track and use the grass whenever possible. Ultimately what dictates what surface to use is the wear and tear on the joints so checking for shin problems is a good indicator.
I tried that in the past and it seemed like they didn’t get as good of a training effect from grass ext. tempo. The only instance where grass workouts seem to have benefited my 400m runners is in the case of sore shins. Maybe our grass quality is just too poor to train on effectively.
the world’s top 400m female in 2007, Sanya Richards, wins the WAF in Stuttgart.
I am a 400 hurdler who is running 800 for indoor season. I am at a school where we dont have a strength and conditioning coach so we can do what we think is best for us because our coaches arent strength coaches. I write my own program based on a little research and based on what I feel I need. I want to improve my endurance,and keep my improving my strength, yet I dont not want much upper body bulk,as I am trying to bulk down because of my event. So I decided to post my lifting for the past two weeks in hope that you guys can assist me.I can handle volume in the weightroom a lot better than the athletes on my team so I lift a little harder than most of them. I am not a strength and conditioning coach,so please dont bite into me really bad. I am open to ALL criticism and suggestions.Thank you.
Week One
Sept 17th
Hang Snatch 5x10
Incline Bench Press 10x5
Good Morning 8x5
Chin Up 10x3
Sept 18th
Hang Clean 5x10
Deep Squat 12x4
Dips 1OX4
Romanian Deadlift 6x5
Sept 20th
Power Clean 6x5
DB Bench Press 10x4
Romanian Deadlift 6x5
Chin Up 10x4
Sept 21th
Power Snatch 6x5
Deadlift 6x5
Leg Raises for ABS 10x4
Pull ups 10x4
End of First Week
Sept 24th
Hang Snatch 5x9
Incline DB Bench Press 10x5
Romanian Deadlift 6x5
Arm Curl 10x3
Sept 25th
Hang Clean 5x9
Deep Squat 12x4
Shoulder Press 10x3
Sept 27th
Power Clean 6x5
DB Bench Press 10x5
Good Morning 8x5 supersetted with Chin Up 10x4
Sept 28th
Power Snatch 6x5
Deadlift 6x5
Front Squat 8x4
Dips 10x4
End of second week.
Thank you.
I reckon as a 4-hurdler you don’t really want to be doing weights that are too specific to any body part. I’m personally a big fan of compound exercises (like squats, deadlifts, cleans, incline shoulder press,…). I think gym work is there to improve your running and you (by “you” I mean ANY runner) should remember that. You don’t want to be doing too much in the weight room if its not going to help on the track, right?
SO, I think you should feel free to do in the gym whatever you think helps you on the track. But remember what 400mH’s need:
A solid, quick start to get into your stride pattern ASAP: Cleans help this the most, I find.
Strength to hold your form and rhythm throughout the rest of the race: Squats (as deep as is possible), deadlifts and general upper body work.
Its a fine balance though, as you’d need a combo of strength and endurance and you’d be usually working in the 8-12 rep range to do this. BUT, this 8-12 rep range is also where bodybuilders work, so be careful not to add too much excess bulk that you don’t need…
Hope that helps some. Peace. 