i am starting up my training again this fall for the upcoming indoor season. i am a 200-400 runner and i havent really done much running towards the later end of this summer (about 3 weeks). Now that i am starting to train again, what would be the best to do… tempo? drills? also, would there be any benefit for me to do any 2 or 3 mile runs since it is early in the season to maybe get a base? thanks…
If you are starting now, now may be the time for Your general prep phase.
If you are a 200-400 runner 2-3 mile (LSD) runs are not of any value and may in fact be detrimental to your performance. They may turn your fast twitch fibers to slow twitch.
Do a search and you will find exactly what to do for your GPP.
Agree with Quik.
Hint: look at threads by me. I throw a lot of stuff out there that is useful in one way or another. 
Although a large amount of distance running can convert fast twitch muscles, I don’t believe 2-3 miles/continuous tempo, 2-3 times (or 6-9 miles) per week will convert your fast twitch. Especially if you’re doing other explosive work (weights, plyos, sprints, etc.) on your hard days.
I believe Lee Evans did a considerable amount of mileage for a base and still ran a 43.86.
The most popular way for sprinters to build an aerobic base is by using extensive tempos, but continuous tempo can be used as a substitute. Although most feel that extensive tempos are far superior.
Note: Learn new things, but don’t stray too far away from what works/worked.
Continuous tempo is not the most optimal way to achieve that aerobic base/endurance needed during the GPP/SPP phases. However, I believe if you do Ext. Tempo 1-2x a week and mileage the other 1-2x, then it won’t hurt too much.
The only bad thing about mileage is that it is hard to maintain form throughout and you have to run increasingly slower as well. This is why Ext. Tempo is preferred over all else.
If you do everything you are supposed to be doing, it’s all good. I wouldn’t do mileage past your SPP phase though because you should be focusing on what is important past SPP.
Yes, I already mentioned that extensive tempos are superior to continuos tempos.
But you failed to address the statement that you agreed with: 2-3 miles (6-9 miles per week of continuos tempo) will convert “fast twitch fibers to slow twitch.”
What do you base that statement on?
What do I base my statement off of? Let me see if I can explain this right.
When you run, believe it or not, all fiber types are used, I…IIa…IIb. In sprints the type II fibers are called on more for the power and contraction speed needed for the event. That is why you want to train those fiber types.
Remember that type II fibers don’t rely on oxygen to work. This means that when you work you should be in an anaerobic state more often than not. Working in an aerobic state just helps strengthen slow-twitch fibers. Why would we want to do that when all sprints rely mainly on fast-twitch fibers that are anaerobic based?
This is why long runs are more detrimental than helpful. You don’t want to get your body working in an aerobic state as the demands of sprint events don’t call for it. That is why even Ext. Tempo shouldn’t be too much of a focus. It makes for a nice recovery and does strengthen tendons and bones, minimally, but it should never be considered a real workout because if you are working at running aerobically, you are working incorrectly.
Hopefully I explained that okay. I think I got everything in. Thoughts?
I was planning on doing just some training for the 400 so I could peak for indoors this upcoming season but I changed my mind and decided to try out Cross Country to build my endurance but the coach has me doing weight training and speed work and I am on a high protein diet. How does that sound.
At least you have a coach smart enough to realize that 100% XC training for a sprinter is about as effective as (as Clemson once put it) “a one-legged man in an ass-kicking contest”.
What does a typical micro look for you? What types of weights are you doing? How much protein are you consuming relative to the rest of your diet (ex…40/30/30).
It might not bad to do that, but I am still not an advocate of too much aerobic work for a sprinter when the events we run are nearly 100% anaerobic. Even the 400 has something like an 80:20 ratio of anaerobic to aerobic demands for the event.
Give more specifics.
Lol… Well I’m not familiar with all the Biomechanical terms like Micro and stuff so you would have to break that down for me. But diet wise I am eating Eggs mostly and I have a protein drink. I dont really eat lunch but drink another protein drink (they taste good) For dinner it varies like last night I had baked fish tonight have baked chicken whatever meat I am eating it is baked. I don’t do too many weights because I want to weight till the season starts but every Monday,Tuesday & Friday I am doing bench press(100)
squats(145)
power clean(135)
all in 4x8-6-4-4 and I do leg curls(100)
single and both eache for 15 reps.
Micro is the equivalent with week as in what does a typical week look like.
Your diet seems alright, but you need to eat lunch. Breakfast/Lunch/Dinner should all be eaten and not drinken. In b/t you could probably get away with drinking your meal, but the 3 main ones need to be consumed properly. Also, where’s the carbs? You need carbs for energy, along with some fats. Make sure you are getting enough of those.
Your weights program seems pretty good except for the fact that you do more than 5 reps of OL’s. I would say that the setup you have (sets/reps) would be good for maybe a max strength phase, but probably not now. I would drop a couple sets maybe and lower the reps on OL. 4x4 or 5x5 would be better. Take off the leg curls, too. They are unnecessary.
Get back at me.
400Stud,
Although you have done a good job of explaining the different type of muscle fiber types; You have not address how under 10 miles per week of continuous tempo would convert fast twitch into slow twitch muscle (better yet from type IIb to type IIa).
Fast twitch muscle conversion to slower twitch muscles will NOT occur with incorporating less than 10 miles per week of continuous tempo. That amount does not provide the breadth or height necessary for converting muscle fibers. As Charlie has mentioned it is the intermediate runs 75% to 95% that provides the necessary stimulus for converting fiber types. Trust me fast twitch muscles are NOT fragile like glass.
Continuos tempo does not make you faster, but it helps enhance glycogen storage capacities and aerobic capacity. Trust me, it would be difficult for a 400m runner to train and maintain with a reduced glycogen/aerobic capacity
Now back to the original question by Track365: He is coming from a three week layoff and asked if there would be any benefit doing “2 or 3 mile runs since it is early in the season to maybe get a base.”
Answer: Yes, there are benefits…
400 Stud, you have acquired an enormous amount of knowledge by researching and asking good questions. The challenge for you will be too put things in context in order to run under 50s 400, as oppose to regurgitating information…
I am not a 400m runner, but I can run 48s consistently, and I’m, carrying over 200lbs of body weight (I’m not a little person). I have used continuous tempo (in combination with extensive tempo) to build a base and get in shape during gpp. It has its place…
REALDEAL,
Good post.
But I still think extensive tempo is more effective than “LSD” (long slow distance) runs.
Even if it were not superior or inferior in a training sense in my opinion it is less boring to do and of course more sport specific.
Thanks,
In many ways extensive tempos are superior to continuous tempos (LSD), especially for shorter sprinters (like myself).
I find it interesting that you would mentioned the “boring” aspect of CT/LSD. Because I believe there is a psychological aspect for a sprinter when comes to longer runs. For me it enhances patience, discipline and toughness. After getting in shape by doing longer runs 400m seems to get shorter and easier.
I thought about doing long runs. But I’m still stuck on Tempo as my base training as it helps me to keep form when fatigued which is a big problem for me in the 400m. However, I have considered doing it.
Thank you for the compliment. I am in the process of putting together my program for this upcoming season since I am doing football now.
You want to talk about a boredom factor, try training 100% track year-round starting in August and not having a competition until Feb. That stinks. That is part of the reason why I’m playing football.
But, it is all good. What works for one doesn’t necessarily work for another and that is the motto I go by as far as training. I would prefer to up tempo volume rather than run LSD. But, with football, I get an aerobic base making it not as necessary to up tempo volume. So, it’s all good.
But good post. I like it. I look forward to having more discussions with you as well.
Quik - Glad to see ya back and posting. I missed you man
Try starting in mid July and not having a comp until April!
OK, you win