With a lot of recent threads on tempo volume and intensity, it got me thinking on the rationale of increased volume of tempo for 400m. Higher aerobic element to the event and the need for higher volumes of lactic anaerobic work (e.g. SE 1 & 2) requires a greater base of aerobic conditioning. Makes sense.
But for a 400m athlete following a short-to-long program does the increased volume of tempo (from 2000m to 3000m) not interfere with recovery between sessions?
Secondly to Charlie, what are your thoughts on split tempo sessions i.e. half in the morning and half in the evening as alluded to by Clemson previously. A nice way to spread the workload?
I think it would depend on the athlete and his/her schedule. But if you are concerned about more volume (3000m vs 2000m), you are going to expend more energy over 2 sessions even if the tempo volume is the same. Getting to the track, warming up, cooling down,… Maybe the time could be better spent chillin´?
thanks for the response. I have been reading with interest your posts on split tempo sessions. From your knowledge of conditioning what benifits would a split 3000m tempo session (e.g. 1500m twice per day) offer a well conditioned 400m athlete over grouping them together.
I can understand keeping athletes busy by training twice a day, especially if you are on the road and you don´t want them just hanging bored in a hotel room or shopping all day (which can kill the legs more than an S.E. workout if they make it a long session).
Tempo days can include other training units such a mobility and general strength work. This can increase fitness to the point where coaches can start having some real fun during the Specific prep.
Example Training session for a pro sprinter that lives near a track …
Clemson -> thank you very much. From my understanding, this kind of workload may have to be adjusted depending on the athletes schedule during the SPP.
Before this thread digresses any further I would like to ask again: is it possible that 3000m is too much volume for short-to-long 400m athlete?
I am sorry if I appear to be flogging the proverbial dead-horse!
Your answer would probably best be answered by the athlete himself. How does he feel the next day? Good and ready to go? Does he shudder at the thought of 3000m of tempo? Deos he seem fresh or is fatigue cumulating?
Ultimately, I suppose that is the bottom line. But how do you measure that, how do you seperate the physiological from the psychological?
Ask any sprinter which does he feel better after doing a 2000m or 3000m tempo. If it means dropping the extra 1000m tempo you know what the answer is going to be!!
Subjective measures, I think, are not always the most reliable.
Sprint_Coach, Pioneer and other 400m coaches - how much tempo do your guys do? What are your thoughts on the extra 1000m and its impact on recovery?
I’m not a coach, but I can answer based on experience.
I would never go over 2500m of tempo and that is really pushing it. I noticed that when I had a hard CNS day and did a high volume of tempo the next day that I was still kind of fatigued and down for the session, thus jeopardizing my performance. But when I had a hard CNS day (like 500/300/250 I did once), followed by b/t 1500m-1800m tempo I felt great doing speed work the next day. I don’t like high volumes of tempo in-season. I would rather any and all my energy be spent on CNS days.
During GPP I am willing to go up to 2500m for a base, but during SPP/Pre-comp. I am dropping down to 2000m and 1800m MAX in-season. I also have a young training age as well that plays a big part in my decision (only 2 full years…this is going to be my 3rd).
Like previously mentioned, it is entirely dependent on the athlete. They have to listen to their body and be smart or jeopardize performance.
