Preparing Races for Outdoor Season

Expert Discussion Planning and Periodization
1

I have just received my schedule for the 2006 outdoor season, with the first competition on Feb 10th. I want to focus primarily on the 400m this season, but will also race the 200m, and will also be competing in the 4x400m relay; POSSIBLY the 4x100m, but that’s not for sure yet. Here is the schedule I have.

Fri, Feb 10 BVC Opener- SRJC

Sat Feb 18 Sac City Rotational (SRJC, Yuba, Delta, Reedley)

Fri Feb 24 SRJC Rotational (SRJC, Chabot, Shasta, CCSF, SJCC)

Sat March 4 Beaver Relays- ARC

Sat March 11 Jack Albiani Classic- Modesto JC

Sat March 18 Panther Invitational- Sacramento CC

Sat March 25 Hornet Invitational- CSU, Sacramento

Sat April 1 Johnny Mathis Inv- CSU, San Francisco

Sat Apr 8 Stanislaus Open- CSU, Turlock

Tues-Wed, Apr. 11-12 Nor-Cal Combined Champs- College of San Mateo

Fri April 14 Viking Twilight Inv- Diablo Valley College, Pleasant Hill

Wed April 18 Big 7 Conference Trials- ARC

Sat April 22 Big 7 Conf Finals- ARC

Post Season Competition:

Sat, April 29 Nor-Cal Trials- College of San Mateo

Fri. May 5 Nor-Cal Championships- College of San Mateo

Fri-Sat, May 19-20 State Championships- Bakersfield College

Now, the biggest meets are in the month of March (Beaver Relays, Jack Albiani Classic, Hornet Invitiational, and Johnny Mathis) I probably want to have a good 5-6 open 400m races in before conference trials on April 18th. How could I go about planning based upon these meets with giving me the proper amount of time to peak when it really really counts? Goals are to advance as far as possible! Thoughts, suggestions, advice… Thanks1

2

What kind of training are you doing to get there (short-long/long-short/ends-middle)?

I think, if you have total control over what you run or close to, it could be more beneficial to run more 100m/200m races to get the speed and run some relays (4x4) with only a few open 400m. That is what the East Germans did and it is apparent that it can be very beneficial. KK, CF, or one of the experts can probably give some more detailed advice.

3

Davan,

I do have total control of the races I choose to run. My coach asks me what I want to participate in a few days before and I let him know. I was thinking it would be good to get some more open 100 and 200 races in, I agree with that. 4x4 as well. I will probably save the open 400m runs for when it really counts at the big big meets, conf., nor-cals, etc…

As far as training, I have been doing mainly short to long, with short speed work, long tempo, and split run. Training could be a bit different when I begin training with the team, but I may have some control over what I do if I get there to workout early.

4

Bump… thoughts anyone ?

5

Well here’s what I have roughly outlined for my race schedule… Keep in mind, primarily focusing on 400m, with 200m as well…

Fri, Feb 10 BVC Opener- SRJC 300m, 4x400m

Sat Feb 18 Sac City Rotational (SRJC, Yuba, Delta, Reedley)100m, 200m

Fri Feb 24 SRJC Rotational (SRJC, Chabot, Shasta, CCSF, SJCC) 400m, 4x400m

Sat March 4 Beaver Relays- ARC 4x200m, 4x400m

Sat March 11 Jack Albiani Classic- Modesto JC 100m, 4x400m

Sat March 18 Panther Invitational- Sacramento CC 400m, 4x400m

Sat March 25 Hornet Invitational- CSU, Sacramento 200m, 400m, 4x400m

Sat April 1 Johnny Mathis Inv- CSU, San Francisco 400m

Sat Apr 8 Stanislaus Open- CSU, Turlock 200m, 400m

Tues-Wed, Apr. 11-12 Nor-Cal Combined Champs- College of San Mateo

Fri April 14 Viking Twilight Inv- Diablo Valley College, Pleasant Hill 4x400m

Wed April 18 Big 7 Conference Trials- ARC 200m, 400m

Sat April 22 Big 7 Conf Finals- ARC 200m, 400m, 4x400m

These are my first thoughts… I have about 5 open 400m races before conference. I am not sure about 4x100m relay yet though. Any advice, suggestions, etc…? Thanks!

6

You’ve got a pile of 400s there! Are you comitted to the 4 x 400 on all those occasions? Can you switch out of a few 400s?

7

Yes, I am not sure about if I will have to run the 4x400m all those times. I can swith out a couple 400m since I am running all of those relays, maybe for a 100m or just relays that day?

8

I assume you have more flexibility at invitationals, so I’d drop the open 400s at the Mar 18th and 25th meets (or run one as a relay only and one as an open only, if that’s possible and maybe Apr 8th, the week before your champs.

9

Charlie:

In the US high school/college system where there is a meet (dual meet) every week with an occasional invitational (volume then of the first meet would be down with little to no speed work between these), how would you manage volumes? Would 2 races (100m/200m) once a week be manageable in most plans for a novie high school sprinter (11.0 level)?

10

Will do… Oh, the meet on the 8th is for the multi-eventers; my conference meet is 2 weeks after that meet… I will most likley just run the 4x400m relay the week before conference. Would that be acceptable so that I’m ready for the trials?

*Whoops… Now I just noticed that the 8th is an invitational, and the multi’s are on the 12-13th.

11

Try to consider your races as Special Endurance and decide how much/how many can work.

12

that sounds reasonable.

13

Very cool… Thanks, Charlie.

Updated race schedule (pending, still probably needs a little adjusting)… I still need to look it over.

Fri, Feb 10 BVC Opener- SRJC 300m, 4x400m

Sat Feb 18 Sac City Rotational (SRJC, Yuba, Delta, Reedley) 100m, 200m

Fri Feb 24 SRJC Rotational (SRJC, Chabot, Shasta, CCSF, SJCC) 400m, 4x400m

Sat March 4 Beaver Relays- ARC 4x200m, 4x400m

Sat March 11 Jack Albiani Classic- Modesto JC 100m, 4x400m

Sat March 18 Panther Invitational- Sacramento CC 4x400m

Sat March 25 Hornet Invitational- CSU, Sacramento 400m

Sat April 1 Johnny Mathis Inv- CSU, San Francisco 200m

Sat Apr 8 Stanislaus Open- CSU, Turlock 400m Might take this meet off??

Fri April 14 Viking Twilight Inv- Diablo Valley College, Pleasant Hill 4x400m

Wed April 18 Big 7 Conference Trials- ARC 200m, 400m

Sat April 22 Big 7 Conf Finals- ARC 200m, 400m, 4x400m