want to get back into it

Expert Discussion Advanced Sprint Training
1

I used to run the 1600 meter in 7th grade. My best time was 5 minutes 43 seconds, a decent time…somewhat. I lost my chances to be on a team when I switched into a school without a track team. Its been two years since I have run consistantly. I am a powerlifter, and therefore have a good deal of limit strength for my weight (170lbs 5 foot 7)

-Enough rambling :slight_smile: I want to run the 400 meter next year. I read the article posted below on the training, but is this too much for me because IM just starting out? How should I cycle the intensity of workouts. Surley you can’t go the whole week at full intensity! :smiley:

Just for kicks, I’ll post my best lifts
squat 380lbs ,deadlift 355lbs, bench 240lbs hanging power snatch 108lbs, I have no idead about my clean and jerk.

-Daniel dbarpwrlftr@hotmail.com

2

Might I add that the 170lbs is not all muscle :slight_smile: I think that me being 15-20lbs lighter would be a low enough body fat. I tested my bf at the YMCA a month ago 28%…no way! I forgot that my height has changed over the past year, I also have a MILD case of b-tits it sucks quite alot…

3

someone? Please, If not answer my previous inquiries please recomend some source of help for me. I am completely lost.

4

Oh snaps, I now think I understand. If the athlete could run a 46 second 400, then this would be a percentage # to be worked off of when running other events. 46 seconds seems irrelevant to the 200 and shorter races, because you should run them faster, shorter distance= less distance to spread your energy between.

5

Some guys have a 400m training plan in the “My training journal” part. Terryc, for example. You can get a lot of ideas there.

One guy posted a 15 week training program (not for General Preparation in winter, but for the last few weeks to competition), can’t find it - only remember he was Australian, here it is; hope he got no copyright on it…if it’s too much don’t maybe you don’t want to do the speed and special endurance every week, do a few weeks of speed endurance, closer to comp more special endurance…

Week/Day Morning Afternoon Intensity
1
Mon Gym Special E - 2 x 300m 100%
Tue Pool Tempo - 10 x 100m 75%
Wed Rest Speed E - 4 x 150m 100%
Thu Pool Tempo - 10 x 100m 75%
Fri Gym Speed - 8 x 30m flying 100%
Sat Core Gym
Sun Rest Rest

2
Mon Gym Special E - 1 x 300 95%
Tue Pool Tempo - 3 x ( 5 x 100m ) 75%
Wed Gym Speed E - 2 x 120m 95%
Thu Pool Tempo - 3 x ( 200 + 300 ) 75%
Fri Gym Speed - 4 x 30m flying 95%
Sat Core Gym
Sun Rest Rest

3
Mon Gym Special E - 2 x 330 100%
Tue Pool Tempo - 5 x 400m 75%
Wed Gym Speed E - 4 x 150m 100%
Thu Pool Tempo - 4 x ( 200 + 300 ) 75%
Fri Gym Speed - 6 x 50m flying 100%
Sat Core Gym
Sun Rest Rest

4 Break

5
Mon Gym Special E - 2 x 340 100%
Tue Pool Tempo - 4 x ( 5 x 100m ) 75%
Wed Gym Speed E - 3 x 200m 100%
Thu Pool Tempo - 4 x ( 200 + 300 ) 75%
Fri Gym Speed - 5 x 60m flying 100%
Sat Core Gym
Sun Rest Rest

6
Mon Gym Special E - 2 x 350 100%
Tue Pool Tempo - 4 x ( 5 x 100m ) 75%
Wed Gym Speed E - 5 x 100m 100%
Thu Pool Tempo - 4 x ( 200 + 300 ) 75%
Fri Gym Speed - 4 x 80m flying 100%
Sat Core Gym
Sun Rest Rest

7
Mon Gym Special E - 1 x 300 95%
Tue Pool Tempo - 3 x ( 5 x 100m ) 75%
Wed Gym Time Trial - 400m 100%
Thu Pool Tempo - 3 x ( 200 + 300 ) 75%
Fri Gym Time Trial - 200m 100%
Sat Core Gym
Sun Rest Rest

8 Break

9
Mon Gym Special E - 2 x 370 100%
Tue Pool Tempo - 5 x 400m 75%
Wed Gym Speed E - 3 x 150m 100%
Thu Pool Tempo - 3 x ( 200 + 300 ) 75%
Fri Gym Speed - 6 x 50m blocks 100%
Sat Core Gym
Sun Rest Rest

10
Mon Gym Special E - 2 x 380 100%
Tue Pool Tempo - 4 x ( 5 x 100m ) 75%
Wed Gym Speed E - 2 x 200m 100%
Thu Pool Tempo - 4 x ( 200 + 300 ) 75%
Fri Gym Speed - 5 x 60m blocks 100%
Sat Core Gym
Sun Rest Rest

11
Mon Gym Special E - 2 x 390m 100%
Tue Pool Tempo - 4 x ( 5 x 100m ) 75%
Wed Gym Speed E - 2 x 250m 100%
Thu Pool Tempo - 4 x ( 200 + 300 ) 75%
Fri Gym Speed - 4 x 80m blocks 100%
Sat Core Gym
Sun Rest Rest

12 Break

13
Mon Gym Special E - 1 x 400m 100%
Tue Pool Tempo - 4 x ( 5 x 100m ) 75%
Wed Gym Speed E - 2 x 150m 100%
Thu Pool Tempo - 4 x ( 200 + 300 ) 75%
Fri Gym Speed - 4 x 80m blocks 100%
Sat Core Gym
Sun Rest Rest

14
Mon Gym Speed - 4 x 200m 100%
Tue Pool Tempo - 4 x ( 5 x 100m ) 75%
Wed Gym Special E - 1 x ( 350, 250 ) 95%
Thu Pool Tempo - 10 x 200m 75%
Fri Gym Speed E - 3 x 150m 95%
Sat Pool Tempo - 3 x ( 200 + 300 ) 75%
Sun Gym Special E - 1 x 300m 95%

15
Mon Rest Rest
Tue Gym Speed E - 4 x 120m 95%
Wed Pool Tempo - 10 x 100m 75%
Thu Gym Speed - 4 x 30m 95%
Fri Rest Rest
Sat NQ Championships
Sun NQ Championships

6

Aut,
Thanks! Im going to check out the things in the training section. I’ll save several programs on my comp so as to avoid losing things to make referances of. I’m going to ease into the programs programs, because I just did my first full-flegded ay of oly lifts in several months, my traps/abbs(suprisingly, I usually do weighted sit ups and such) feel like they are just dead.

-Daniel