Recently I’ve noticed an emphasis in some threads on this forum about the importance of aerobic capacity in the 400m, a capacity that may not be adequately trained and maintained even if quite a lot of Speed End and Special End are included in a training program. I’m not saying the emphasis is new, its that I just noticed it.
As a result, I wanted to establish a few training benchmarks for us to meet in the next three months in order to meet our goals during this Spring’s track season.
Goal: 56.0 or better in the 400m by May.
Currently running 25high in the 200m and consistent sub-60 in the 400m.
Benchmark #1 - Speed
200m open time of 25.0-25.5
To run a 56.0, we need to split 27-29, or perhaps 26.5-29.5. We need 200m open time at least one second faster, maybe even 1.5 seconds faster, than opening 200m, hence 25.0-25.5sec.
Benchmark #2 - Special Endurance
5-6 x 200m @ 29sec or less, off 2min rest
From the Lactate Thread and elsewhere, a good measure of Special Endurance is the ability to run the workout above with all reps at least as fast as the planned come home 200m.
Benchmark #3 - Aerobic Capacity
3x3x300 @ 59sec with a 100m slow jog between runs and 7min rest between sets
This was taken from a recent discussion which involved KitKat and others, some of which can be found in the links below.
http://www.charliefrancis.com/community/showthread.php?t=16799
http://www.charliefrancis.com/community/showthread.php?t=16799&page=2
Do these seem reasonable, and are there other benchmarks others look for to gauge progress and direct training emphasis?