I train myself, I am a 400m hurdles runner and I run 56"8 and the 400m flat on 52". This winter my goal is to run 51".
This is the program I planned (general preparation period). I 'd like to have the opinion of a sprint coach and I would like to know your opinion about the workout for every Saturday. Is it too hard for this period?
First week:
Monday: drills, weight training
Tuesday: endurance: 400/300/200/100/200/300/400 @85% walk for distance recovery
Wednesday: weight training
Thursday: technical work (drills, hurdling)
Friday: rest
Saturday: anaerobic quality: 3*400 at target race pace +10% with 10' recovery
Sunday: fartlek
Second week:
Monday:weight training
Tuesday: endurance 2*(600/100/600) with 200fast/200relaxed/200fast
with 600mjog recovery
Wednesday: weight training
Thursday: technical work(drills, hurdling)
Friday: rest
Saturday: anaerobic quality: 3*500 at TRP+10% with 10' recovery
Sunday: hills
Third week:
Monday: weight training
Tuesday: endurance: 4laps/3laps/2laps with (133mfast/133mrelaxed/133mfast: the track is divised in 3 parts)with 800mjog recovery
Wednesday: weight training
Thursday: technical work(dills, hurdling)
Friday: rest
Saturday: anaerobic quality: 3*600at TRP+10% with 10' recovery
Sunday: fartlek
Fourth week:
Monday: weight training
Tuesday: endurance evaluation (1000/1500m?)
Wednesday: weight training
Thursday: technical work
Friday: rest
Saturday: short speed evaluation (50m)
Sunday: hills
Thank you in advance for answering my question. I am sorry for my English. I am French!
Training Program for 400m (Indoor Season)
Moderator: George Payan
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coachV
Indoor 400m Training
It is difficult to respond to your questions without more information.
1. When is your first meet?
2. What do you perform in the weight room?
3. How much speed work do you do?
4. Are starts part of your training?
I don't see any training remotely close to the pace of the 400 best you would like to achieve. Even if you run a 600 at 1:25, it's still only 90% of the pace you want to run for the 400.
Speed is a skill and speed endurance must have a velocity higher than itself to be effective. Speed can come from short runs, hills, and towing.
Good luck finding what you are seeking.
Coach Veney
1. When is your first meet?
2. What do you perform in the weight room?
3. How much speed work do you do?
4. Are starts part of your training?
I don't see any training remotely close to the pace of the 400 best you would like to achieve. Even if you run a 600 at 1:25, it's still only 90% of the pace you want to run for the 400.
Speed is a skill and speed endurance must have a velocity higher than itself to be effective. Speed can come from short runs, hills, and towing.
Good luck finding what you are seeking.
Coach Veney
Coach Veney,
Thank you for answering my questions.
My first 400m indoor will be in January. As to my weight training, I train with the training tips in this web site.
As for your other questions, speed works will be done after this general preparation period, about 2 times per week. What do you think? Is it too much? I found this training program on an English website so this is why I would like to have the opinion of an expert coach.
Can you give me some suggestions or corrections to do in this program?
Thank you.
Thank you for answering my questions.
My first 400m indoor will be in January. As to my weight training, I train with the training tips in this web site.
As for your other questions, speed works will be done after this general preparation period, about 2 times per week. What do you think? Is it too much? I found this training program on an English website so this is why I would like to have the opinion of an expert coach.
Can you give me some suggestions or corrections to do in this program?
Thank you.