Volles 400m training

[volle]

@tedgreen

Where do you live? Do you have access to an indoor track?

I live in Norway. Yes I have access to an indoor track almost every day.

[volle]

@ESTI

Don’t doubt your progress. You completed a preparation phase, so that you can now handle faster speeds. I use this exact program for 400/800 guys, never ran more than 30 minutes on those days. I would now have them work up to a 60 minute run once a week (Day 6) followed by a day off, before the Day 1 of the next week. I wouldn’t change much else.

Your comments on your 300m time are fantastic. You are very in tune with your body. My guess is you went out like a mad man and crashed and burned towards the end. My kids did the same thing in their 300 test. Had they run it “even”. times would have improved. I wouldn’t change anything and repeat the next 6 weeks. A replacement for the hill session but be 5x60 (walk back recovery) for 2 sets, done at fast but not full out speed. In the next time trial, run the 300 even, but also in training, go after the longer runs a bit faster.

The 150 isn’t going to improve in this phase. Nothing in training has been done to cause it to be fast. Following transition, I would expect to see some faster 150 times because of the max velocity work and the all our longer SE work sessions like 350, 300 etc.

I actually did run the 300m “even”. I have been running for so many years now that I never crash and burn I just felt that I was not in better shape for a 39.5. 300m.
What do you mean by 5x60 for 2 sets? 5x60 meters? or 5x60 seconds? flat?
Maybe one reason for not the best test results is that my weight is 80kg. its like 4 kg above my ideal racing weight. Need to clean up my diet

[volle]

@oldbloke

Try replacing 20 min jogs with 30-45 mins. IMHO you need to go over 30 mins to get a decent aerobic benefit - 20 min jogs are recovery rather than development. Greater duration than 45 mins tends to become a physically tiring session and will reduce the quality of the 400m sessions.

Replace the 400 hill sessions with an 800m pace sequence going short to long. eg 5x500 fast and relaxed. Then 4x500 at 800m pace. Then 3x600 at 800m pace.

Yes that wasI was having in my mind too. I will do some 45min runs. And since it sometimes damn cold outside I think I will do smart in doing the overtime/overdistance work indoor. your 500m sessions with progressions sound good. Will do something like that.

[volle]

After the 300m test and 150m test I have got pain on the lateral and medial side of my left knee. Feels like its the ligaments that has been overworked/overstreched. Actually I had abit pain when running the test also. I think I might got it from my short hill sprint workout a few weeks ago. As a warmup I did 3x80m of butt kicks. Maybe that was too long distance with butt kicks? and that the ligaments in the knee got overstressed?

Anyway since the test last week I have been doing easy run+longer intervals like 5x500m and 6x400m. I have felt a slight pain when doing this, and I also feel a slight pain afterwards when not training. Its not much pain, but enough too make me worried that keeping on training will make pain stay as long as I run.

So now I am not sure what to do. Shall I take completely rest now? or shall I still train running but with less intensity so I keep my fitness?
Any Advice?

[robin1]

Maybe try a week of pool or bike workouts (if they don’t cause any pain) and see how the knee feels afterwards.