im a soph girl && my best time so far is a 63.2. it used to be in the 68s back in feb but i manged to bring it down. im aiming to end the season next month with atleast a 61. anways im realllllly hoping to bring it down to the 58s by december for the start of my junior yr season. what workouts should i follow over the summer to bring my 63.2 down to a 58 by december ?! please && thank you !
Google Clyde Hart, arguably the best 400 coach in the world. His runners have ranked #1 in the world 16 out of the last 21 years, are currently 1 and 3 on the all time world list and have won 3 of the last 4 Olympics (finishing second in the other) and 6 of the last 8 World Championships. Another of his athletes won the last World Championship. This is from a seminar of his.
Reach race speed as early as possible in first 50m cruise to 200m then accelerate steadily next 100m and hold form for last 100m
Workouts done to rehearse strategy called EVENT workouts
eg 3 x (350m rest 1min 100) 5min rest
or Event 300s
Which were run with first 50m very quick but then relaxing to go through first 200m and then the last 100 all out rest 10min between, shorten later to maybe 5min. Aimed to have consistent stride frequency and length for duration of race – not a longer stride at end, allow a shorter stride to just happen but maintain cadence.
Improved by Strength Endurance
Upper body strength from exercises like running arms with good form 5 x 15 each arm with 30s rest.
Off season: do two aerobic runs a week 20-45min max. This was for first 3 weeks mostly but off season was usually 6 weeks.
Longer reps 2 x 800m or 3 x 600m rest 15min
Common key workout In pre-season
3 x 350m rest 5min, later in season it becomes 3 x 350m rest 3min, each 50m at same speed.
One Speed workout was called 60 -40m
2 sets of 2 laps of 60m at 95% slow down 40m then pitter-patter jog 40m then 60m at 95% 40m slow down – pitter patter jog 40m. rest between sets 5min
Speed work often was 30, 40, 50, 60, 70 on bend with full recoveries
3 Gym sessions a week usually in morning from about 9am till 10am – over in an hour.
On any day sometime done Mon-Tue-Wed or spread out in week.
Weights is general all body work with short recoveries and usually 3 sets of 10, rest less than 1 min maybe 30 sec. No squats, no Olympic lifts, Also did good variety of core work eg 3 x 30m sit-ups 1 min rest Gym did not change in format throughout the season
No really heavy lifting, do lunges
Normal Warm up
4 laps jog straight – run bends
Drills 4-5 x 30m over a speed ladder with fast cadence. This Michael believed was significant effect on his turnover. These were done with a flatish footed contact not with feet pointing down and a quick recovery. Buildups sometimes for example 3 x 150m with each 50m quicker.
Competition Warm up
4 laps as usual
3 x 100m – first moderate, harder, fast with full recoveries
A few pre-race drills
At the Competition
Expect the unexpected
Train the mind to control the body in competition in the way that is wanted.
Sustained Speed work
60m & over was at 95% – never 100%.
Longer work was done for stimulus not for race pace rehearsal, so nearly all was at paces slower than race pace.
6 x 100m at 95% non-timed from standing start rest 5min
Better to undertrain than overtrain
– cones every 50m – beeper sounded at set intervals – athlete ran each 50m at same speed. – Be on the buzzer
– Standing starts
– Workouts done at times planned not faster – not slower.
Important not to go faster than predetermined targets even with 200s in 32s!!
Annual Plan: The program includes a plan that divides:
Off season – 6 weeks (first 3 weeks on grass)
The program is similar all year round:
Monday – Tempo 200s starting with more at 32s and progressing to less late in year in 25s
Tue – long reps starting at 2 x 800m progressing to 2 x 450
Wed – 350m reps x 2-3 – improving in speed
Thu- hills, speed or event specific
Fri – similar to Thurs
Sat – similar to Thurs
Coach needs to decide when to refresh base by going back slightly from quality to quantity even if just for a week or two mid-season, important not to take too much from base.