How is a runner taught to pace? Some of my 400 runners and all of my 800 runners and milers either go too slow or too fast.
Also, what drills or technique workouts will help lengthen their stride and move their arms? I have a miler that takes very tiny slow steps and does not move her arms much.
Thank you for all your help.
Kandi Hynes
St. Johns High
Assistant Coach
Pacing and Stride Length
Moderator: George Payan
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George Payan
- Posts: 398
- Joined: Thu Sep 05, 2002 9:07 am
Pacing and Stride Length
A 400 runner is either a 400/800 type runner or a 100, 200, 400 sprinter. The sprinter does not do pace work. When they are in condition they should be running 90-95% of their best times. When they are not in condition, gradually build up to 90-95%.
Work on acceleration. Work on 10 meters to 40 meters. This workout is on the Coaches Forum under Speed. The topic is called How To Improve Running Speed For The 40 Yards.
Repeats of 50 meters to 80 meters. Three to Four sets of 3 to 4 reps.
Repeats of 80 meters to 150 meters. Two sets of up to 5 reps with 2 to 5 minutes recovery between sets, and 8 to 10 minutes between reps is recommended.
Repeats of 170 meters to 250 meters. One set of 1 to 5 reps.
Repeats of 250 meters to 350 meters. One set of 1 to 4 reps.
Spend a minimum of 2 days a week on speed work depending on your conditioning. If your body can recover and handle more, add another day of speed work. Progress slowly and work up to the maximum sets and reps. Work on acceleration every time you do speed work. Make it part of your warm up. Rotate these workouts from the bottom up. If you can do hill repeats 2 days a week, use one of the rotating distance workouts.
In the Track & Field Forum of the web site, in the Coaches Forum section, refer to a popular topic called “800 Meter Training Suggestions”.
Before repetition work on the track, have the athletes do warm up repetitions to work on pace. Start with two sets of 4x100. The first 100 meters in 17 seconds for males, the second 100 meters in 16 seconds, the third 100 meters in 15 seconds and the fourth 100 meters in 14 seconds. If they have difficulty in making the time in the fourth 100 meters, adjust the first 100 meters accordingly in the second set and work down. Athletes have a tendency to run too fast in the first 100 meters. Regardless of this, the requirement is still the same for the second, third and fourth 100 meters. After two sets if they cannot run the pace, continue to run the same sets until they run the pace. Shorten the workout to compensate for this. In pre-season, there could be 16-20 repetitions of 100 meters. This is a good start to teach pace.
For females, start with 19 seconds and follow the same format as above – 19, 18, 17, 16 and adjust accordingly using the same principles as with the male athletes.
For milers, start with 200 meters and gradually work up to race pace. There could be 16-20 repetitions of 200 meters. This will teach pace. In the middle of the season, they should be running 2-4 seconds faster than race pace. The 800-meter runners should be running race pace at this time. Record all race times in order to compute workouts. Divide the runners by times. Divide into 3-4 groups consistent in times.
Assistance may be needed to read times of each group. You may have to move athletes, and always communicate with the athletes about their times. Train to compete.
An athlete that takes short strides may not be in condition. The stride length of an athlete in condition is a little longer and the arm swing is more efficient. To improve stride length, run interval workouts and hill repeats week after week. Build up a good aerobic base and then introduce these workouts.
The race is the test. Look for improvements in race times. This is the measurement of success.
Coach Payan
www.CoachesEducation.com
Work on acceleration. Work on 10 meters to 40 meters. This workout is on the Coaches Forum under Speed. The topic is called How To Improve Running Speed For The 40 Yards.
Repeats of 50 meters to 80 meters. Three to Four sets of 3 to 4 reps.
Repeats of 80 meters to 150 meters. Two sets of up to 5 reps with 2 to 5 minutes recovery between sets, and 8 to 10 minutes between reps is recommended.
Repeats of 170 meters to 250 meters. One set of 1 to 5 reps.
Repeats of 250 meters to 350 meters. One set of 1 to 4 reps.
Spend a minimum of 2 days a week on speed work depending on your conditioning. If your body can recover and handle more, add another day of speed work. Progress slowly and work up to the maximum sets and reps. Work on acceleration every time you do speed work. Make it part of your warm up. Rotate these workouts from the bottom up. If you can do hill repeats 2 days a week, use one of the rotating distance workouts.
In the Track & Field Forum of the web site, in the Coaches Forum section, refer to a popular topic called “800 Meter Training Suggestions”.
Before repetition work on the track, have the athletes do warm up repetitions to work on pace. Start with two sets of 4x100. The first 100 meters in 17 seconds for males, the second 100 meters in 16 seconds, the third 100 meters in 15 seconds and the fourth 100 meters in 14 seconds. If they have difficulty in making the time in the fourth 100 meters, adjust the first 100 meters accordingly in the second set and work down. Athletes have a tendency to run too fast in the first 100 meters. Regardless of this, the requirement is still the same for the second, third and fourth 100 meters. After two sets if they cannot run the pace, continue to run the same sets until they run the pace. Shorten the workout to compensate for this. In pre-season, there could be 16-20 repetitions of 100 meters. This is a good start to teach pace.
For females, start with 19 seconds and follow the same format as above – 19, 18, 17, 16 and adjust accordingly using the same principles as with the male athletes.
For milers, start with 200 meters and gradually work up to race pace. There could be 16-20 repetitions of 200 meters. This will teach pace. In the middle of the season, they should be running 2-4 seconds faster than race pace. The 800-meter runners should be running race pace at this time. Record all race times in order to compute workouts. Divide the runners by times. Divide into 3-4 groups consistent in times.
Assistance may be needed to read times of each group. You may have to move athletes, and always communicate with the athletes about their times. Train to compete.
An athlete that takes short strides may not be in condition. The stride length of an athlete in condition is a little longer and the arm swing is more efficient. To improve stride length, run interval workouts and hill repeats week after week. Build up a good aerobic base and then introduce these workouts.
The race is the test. Look for improvements in race times. This is the measurement of success.
Coach Payan
www.CoachesEducation.com