Pmoax's 400/800 Training

[Pmoax19]

Sunday 11/30
Off

[Pmoax19]

Monday 12/1
Afternoon:
Dynamic Warm Up
1X350m Hill @59s 3 minute recovery
1X300m Hill @60s 10 minute recovery
1X300m Hill @60s 5 minute recovery
1X300m Hill @60s
notes:Still learning the correct paces and distances for my longer hill workout of the week. The next three weeks I think I will try 5X310m Hill in 60s with 5 minute recovery.

Night:
Dynamic Warm Up
4X5 Vertimax with 4 cords @ 4:4
3X3 Snatch @30kg
5X5 Squat @80kg
3X5 SGRDL’s @50kg
3X3 Hamstring Bucks
2X10 Hanging Knee Raise

[Pmoax19]

Tuesday 12/2
Afternoon:
800m
Dynamic Warm Up
~250m of work over the hurdles, by the end of practice I was three stepping the 36’s moved in one foot.
notes:felt good to be back in the swing of hurdling

Night:
5 Min Bike
3X5 Bench Press @135lbs
3X5 Chest Supported Row @70lbs
2X12 Incline DB Press @30lbs
2X12 Narrow Grip Pull-Downs
2X10 Tricep Rope Press-Downs@50lbs
2X10 Bicep Cable Curls @50lbs
1X10 Three Way Shoulder @12lbs
notes:just a light upper body session

[Pmoax19]

Wednesday 12/3
Afternoon:
Dynamic Warm Up
12X100m @15s with 45s recovery
notes:I am starting to like this workout more and more. I think this and 10X200m, 6X300m will remain as my tempo workouts for a while. I would like to progress this one to 20X100m @13s with 47s recovery by spring.

[notoriousquirrel]

would this help a 100/200 sprinter get stamina for the 400? I kinda like that 12x100. I already do 8 200s and I used to do the 6 300s and will never do them again (300 and above is SUICIDAL!!)

[Pmoax19]

Thursday 12/4
Afternoon:
Dynamic Warm Up
15 Minutes of just shooting around at the basketball courts
notes:kinda my subsitute for tempo today

[Pmoax19]

Friday 12/5
Afternoon:
Dynamic Warm Up
2X3 Point Starts

[Pmoax19]

12/6
Meet:
55m:6.77e
600:1:24.46e
4X400:I think I split around 50 but I don’t know for certain.
notes:The 55m went great. I felt weak however, almost like I was too light… lol anyway. The 600m was ok I got third overall but I wasn’t pleased with my tactics. I let the other runners dictate the pace and I think we went out too slow, somewhere around 54 when I should have gone through in 52 or lower. The 4x4 was good enough for me today no qualms. I will do a bit more in depth analysis later.

[WRCortese5]

Nice job, you have a good season ahead of you.

[notoriousquirrel]

Good stuff man. Nice way to start the season.

[Pmoax19]

thanks for the kind words guys.
I have had sometime to absorb the results now and kinda asses my training. I felt many positives come from the races. 6.77 was a very pleasing result and sub 7 in the 60m is what I will shoot for if I do another shorter race. The 600m gives me positive feeling for the 800m as I feel like I am probably in 1:57 shape on a 200m unbanked track right now in december. I do feel a weekness in my special endurance 1 and 2 which is not necesiarly a bad thing and probably explains why I have struggled on my last two hill workouts on mondays. I will probably not race again for another month if not a more. Additionally I am thinking about trying a double peak this year. One around the month of march and another in late june/early july. Anybody from the boards who has experience with this I would greatly appreciate advice from.

[Pmoax19]

Sunday 12/7
Off

[notoriousquirrel]

@Pmoax19

thanks for the kind words guys.
I have had sometime to absorb the results now and kinda asses my training. I felt many positives come from the races. 6.77 was a very pleasing result and sub 7 in the 60m is what I will shoot for if I do another shorter race. The 600m gives me positive feeling for the 800m as I feel like I am probably in 1:57 shape on a 200m unbanked track right now in december. I do feel a weekness in my special endurance 1 and 2 which is not necesiarly a bad thing and probably explains why I have struggled on my last two hill workouts on mondays. I will probably not race again for another month if not a more. Additionally I am thinking about trying a double peak this year. One around the month of march and another in late june/early july. Anybody from the boards who has experience with this I would greatly appreciate advice from.

Same here babyyyy…Indoor championships Feb. 28th. And then outdoor championships mid-May/Early June.

Let’s go get em!!

[jerry_adair]

Your 600 time is very good. I don’t think you went out to slow. The last time I had a guy go through 400 in 52 he ran 1;20. But he was a 46.4 400 runner. Most kids who run 50 flat for the 400 will run pretty close to the time you ran ,(give or take a little )

A double peak is not to hard. The most important aspect is to make sure you take a bit of rest after indoors. Maybe a week of rest/active recovery then go into a 4-6 week gpp somewhat like your fall training.

[tamfb]

@jerry_adair

Your 600 time is very good. I don’t think you went out to slow. The last time I had a guy go through 400 in 52 he ran 1;20. But he was a 46.4 400 runner. Most kids who run 50 flat for the 400 will run pretty close to the time you ran ,(give or take a little )

A double peak is not to hard. The most important aspect is to make sure you take a bit of rest after indoors. Maybe a week of rest/active recovery then go into a 4-6 week gpp somewhat like your fall training.

his gpp2 could be much shorter.

[notoriousquirrel]

@tamfb

his gpp2 could be much shorter.

The break between indoor and outdoor is almost a month. GPP2 has to be done quick…

[jerry_adair]

@notoriousquirrel

The break between indoor and outdoor is almost a month. GPP2 has to be done quick…

I will expand a bit on my other post. Say you end indoor the 3rd week of March. Take the next week to recover /regenirate. Now you use April and perhaps a few weeks in May as a mini GPP. Now here is the tricky part. You don’t need to go back and do exactly what you did in the fall. What you need to do is use certain elements of the first GPP. So for instance in the fall we may have worked up to 4x400/500 hills with a jog recovery. but in the begining we may have started with 2 sets of 3x150 hills.

Now we don’t need to go right back to the begining but we start with maybe 2x200 1x300 and 1x400 and do a period of maybe 4 hill sessions over the next 5-6 weeks coming back to 4x400. probably not going out to 500.

the same holds true for work on the track, A typical 200 wo during early fall for us is 12x200 @32 with a 2 min rest, By the time NCAAs come around we may be running 3x200@23.

In an abreviated gpp we may only go back to 8x200@28. I could go on but I think you get my point. Running through early season meets should not be an issue. They are not important, Also when you start a mini gpp your speed component is already in place and at its top level. You are also quite fit so a mini gpp will not be as taxing on the athlete like it sometimes is early in the fall when the athlete is just getting started.

If your championship is in late june you still have about 6 weeks,that is plenty of time for a second peak.

Another important point is that in our program there is no real barrier between gpp,spp and comp. Things kind of bleed togeather. So you actually start getting elements of what many call spp late in the gpp cycle.As intesity rises volumes start to lower. Pretty basic stuff.

Experience and knowing the athlete will really come into play. Each year things become a bit easier.

[Pmoax19]

@jerry_adair

I will expand a bit on my other post. Say you end indoor the 3rd week of March. Take the next week to recover /regenirate. Now you use April and perhaps a few weeks in May as a mini GPP. Now here is the tricky part. You don’t need to go back and do exactly what you did in the fall. What you need to do is use certain elements of the first GPP. So for instance in the fall we may have worked up to 4x400/500 hills with a jog recovery. but in the begining we may have started with 2 sets of 3x150 hills.

Now we don’t need to go right back to the begining but we start with maybe 2x200 1x300 and 1x400 and do a period of maybe 4 hill sessions over the next 5-6 weeks coming back to 4x400. probably not going out to 500.

the same holds true for work on the track, A typical 200 wo during early fall for us is 12x200 @32 with a 2 min rest, By the time NCAAs come around we may be running 3x200@23.

In an abreviated gpp we may only go back to 8x200@28. I could go on but I think you get my point. Running through early season meets should not be an issue. They are not important, Also when you start a mini gpp your speed component is already in place and at its top level. You are also quite fit so a mini gpp will not be as taxing on the athlete like it sometimes is early in the fall when the athlete is just getting started.

If your championship is in late june you still have about 6 weeks,that is plenty of time for a second peak.

Another important point is that in our program there is no real barrier between gpp,spp and comp. Things kind of bleed togeather. So you actually start getting elements of what many call spp late in the gpp cycle.As intesity rises volumes start to lower. Pretty basic stuff.

Experience and knowing the athlete will really come into play. Each year things become a bit easier.

Thanks very much for this post it was very helpfull. I deff agree with the elements blending together.
Also, that first peak will not only encompass the National Scholastic Championships but also 2 outdoor meets probably.

[Pmoax19]

Monday 12/08
Afternoon:
Dynamic Warm Up
4X~300m Hills in 50 seconds with 5 minute walk down recovery
notes:today was a bit better for hills, I think I will make it 6X50sec next week and try to increase distance each week but keep the rest at 5 minutes. The hill I run on is very steep

Night:
Dynamic Warm Up
4X5 Vertimax with 4 Cords @4:4
1X3 Snatch @30kg
3X1 Snatch @ (I honestly can’t remember if it was 50kg)
3X1 Clean @70kg
5X5 Squats @80kg
3X5 SGRDL’s @50kg
2X6 Hanging Knee to Chest with Roll-Up
2X10 Reverse Crunch
2X10 Bicycles

[notoriousquirrel]

3/13 Scholastic meet…be ready