How do you train your 400 meter athletes. What times do you use for intervals? Here is a simple formula that you can use to design workouts and improve your 4oo meter times

In the clip below Tony Veney, Head Track Coach at Ventura College, talks about the demands of 400 meter training and shares a simple formula that he uses to determine the pace at which to train his runners.

He begins with by explaining that you must train all of the systems that a 400 meter runner will experience. These include: Speed power, Seed endurance, Lactate and Speed maintenance. In order to train a 400 meter runner he states that you will have to “burn” them sometimes. You will have to get them running multiple 100’s, 200’s or 300’s at race pace with very little rest.

To design those workouts he shares a simple formula for calculating pace for each of the four 100’s:

First 100 – take your 400 time and multiply by .245

Second 100 – Subtract 5% from the first 100 calculated pace (the second is a flying start and should be faster)

Third 100 – Add 7% to the second 100 calculated time. (this slower as they approach lactate and they are on the curve)

Fourth 10o – Add 9% to the third 100 time.

 

Example: lets say the 400 time is 0:52

Step 1- Take 0:52 x .245 = 12.74 first 100

Step 2- Take 12.74 – 5%= 12.1 second 100

Step 3 – Take 12.1 + 7% = 12.95 third 100

Step 4 – Take 12.95 +9% = 14.1

These are just approximations, but it is a simple way to figure out how fast you should be running. You can of course add the first two 100’s to get the first 200 meter time. The same can also be done for the second 200 meter.

This clip is just a portion of Coach Veney’s presentation at a recent Glazier Track and Field Clinic. For information about how to gain access to his entire presentation, as well as hundreds of other track and field presentations, click the link Glazier Track and Field Clinics

The YouTube video below has audio, so please make sure your volume is turned up and that you have access to the site. Note some schools block access to YouTube

 

 

 

 

Middle distance runner require speed and endurance and their workouts should reflect that. In this post you will get a one week workout plan designed for middle distance runners in the pre-competitive phase of their training.

This sample workout is provided by David Halliday, Flagler Palm Coast (FL) High School Head Track & Field Coach;
2x Florida Class 4A State Champs (Boys). Coach Halliday lays out the details of a well balanced week long workout plan for middle distance runners. The video below is just a sample from Coach Halliday’s instructional DVD entitled High School Coach’s Blueprint for Success: 800M / 1500M. For more information about that dvd you can click here.

Here is the breakdown of his sample week:

Sunday – Long run. 60 minutes to 2 hrs depending on the athlete

Monday – Hills. Early January long hills; later use shorter hills but higher reps. (example 20 x 100 )

Tuesday – Recovery Run (60-80 minutes)

Wednesday – Repeats. Example 4 x mile or 8 x 1,000

Thursday – Recovery Run (60 minutes)

Friday – Speed Endurance.

•     2 x Broken 1000 – five 200’s at race pace with 30 second rest. Eight minute break between sets
•     600 Meter Breakdown – 600, 500, 400, 30 and  200
•     Three sets of 3 x 300 meters – First set is slower than race pace. Second set at race pace. Third set                       faster than race pace.

Saturday – Early : Recovery Run (60 minutes).  Later : Anaerobic Threshold runs (3-5 miles). These are done at a                         good pace. Heart Rate 108.

 

Coach Halliday’s dvd contains comprehensive training plans as well as downloadable templates for planning, He divides the year around training program into the following segments:

• Off-Season (Summer)
• Cross Country Season (Fall)
• Transition Phase (XC to Track)
• Pre-Competitive Phase
• Competitive Phase
• Championship Phase

Click High School Coach’s Blueprint for Success: 800M / 1500M for more information about his dvd.

The YouTube video below has audio, so please make sure that your sound is tuned on and that you have access to the site. Note some schools block access to YouTube. Click the arrow to play the video.

 

 

 

Having the confidence in your ability to run faster at the finish, even off a fast pace, is very important for the middle distance runner.

In the video below, Rose Monday, U.S. Olympic Assistant Coach and one of the top middle distance coaches in the country, shows a drill that she uses to help runners run faster at the finish.

This race tactic drill begins at the 300 mark and teaches the runner to run negative splits.

The runner begins with a fast jog to the top of the curve. At this point the runner will accelerate at each 50 meter mark (use cones to mark) all the way to the finish.

Coach Monday calls these adrenaline points and she wants her runner to visualize passing their opponents at each cone.

For more information about the DVD that this drill came and to learn more from Coach Monday click the link Becoming a Champion: 800/1500M for Girls’ Track & Field

The YouTube video has sound, so please make sure that your sound is turned on