This way they know what to expect to get out of it. In a speed endurance workout, the runner incurs a high oxygen debt, and a lactic acid buildup. The following is an example of a 400 metres training program phase 1 for a senior athlete. Emphasis keys to keep in mind as we train and prepare for a successful season 1 dont think about working harder, instead work smarter and more efficient. Cths sprint training philosophywe train all our sprinters to be quartermilers for the majority of the seasonits much easier to train for the 400m, and drop down to the 100m, then it is to train for the 100m and try to run the 400m through hard work, less talented athletes can have more success in the 400m than they would in the 100m. As there are no competitions taking place in this phase the structure of this period does not need to be modified in order to address the demandsrestrictions that competitions can bring. According to an older but still valid study published in 2005 in the journal of experimental biology, runners who excel at shorter distances, whether the 100 or 400meter distance, had more muscle mass than others.
Favorite workout day make them run with different people have. It is a 26week program created for candidates to attain a high state of physical readiness prior to entering active duty. Distribute runners speed and energies in most efficient manner over the total racing distance. The 400meter race is track and fields longest sprint event, covering exactly one lap of a standard outdoor track. Cathy freeman 400m training program runneruniverse. Momentum coaches generally encourage all athletes we coach to strength train. The program consists of warmup, accelerationspower development and speed workouts. Michael johnson generally considered one of the greatest and most consistent sprinters in the history of track and field. Just as there is more than one route to travel to reach a destination there are several training approaches that can be applied in order to lead an athlete toward their potential as. Taking anywhere from just under 50 seconds for the fastest women in the world to around a minute for a talented high school girl, the 400 about 2. Additionally, the runners with the most muscle mass excelled in the sprints 100 meter, 200 meter and 400 meter versus longdistance runners. San francisco track and field club sftfc members train for various track events 100m, 200m, 400m, 800m 1,500m, 5,000m and 110m hurdles.
Coach chris goodwin prepares training programs for sprinters, distance runners and hurdlers for the sunday team practice. Michael johnson 200m400m training program runneruniverse. Our goals specifically in making this program are to be able to dl 2. The development of strength and particularly power the ability to overcome a resistance as quickly as possible is a further key element in the armoury of a 400m runner. Adjust training intensities daily, placing harder more intense workouts. Planning an athletes training for the 400 metres taking into. The workout i am sharing actually an excel workbook focuses on the speed endurance and tempo endurance components of coach harts 400m workout plan. Sprint workouts training plan for 100m 200m and 400m, this is my plan for myself and my squad as we aim to get faster and improve on our previous year.
Phase 1 general development of strength, mobility, endurance and basic. Training will resemble 100 or 110 program training will resemble 400 or 800 meter program. In this pdf and audio interview of her coach, you will have a good information about cathy training for 400m including the following. The training plan should be grounded in motor development and learning technical mastery of the basic skills of the event.
Training plan develop a season long plan break up in to micro cycles if want to everyday you should work on one aspect of sprinting make sure you tell them the why of the workout. The ultimate workout program to be an allaround athlete with a combination of strength training, hardcore conditioning work, and prehab movements to keep you operation at 100%, this fiveday program will hone your mind and body into an athletic marvel. Pararescuecombat controlspecial operations weather. Stamina is developed faster in sprinter than speed in 800 runner.
Subscribe to our free monthly 400m 800m1500m training ideas newsletter the problem developing the 400800 athletes speed and strength to maximal levels while at the. This program is intended to prepare candidates for the intense physical demands of the pjcctsowt training pipelines. I understand that physical activity and the participation in any andor all of track star usas training programs are potentially hazardous. Weight training for speed power and sports performance. No formal workouts but give them workouts for the weekworkouts that can be done. He formerly held the world and olympic records in the 200m 19. Each rep is timed, and the athletes always have someone to run beside same gender, pair a boy with a girl and give the girl a head start, and sometimes have the hurdler run beside a sprinter.
Emphasis keys to keep in mind as we train and prepare for a successful season 1 dont think about working harder, instead work. He won four olympic gold medals and eight world championships gold medals. Before starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so. The 6x200m workout pin on track pin on 800m 400 800 meter training workouts the beakdown 400m 800m training program track star usa.
Build a yearly plan mesocycle work backwards from when you want them to perform the best event group. Use it and see just how much your athletes improve. A large part of training for a sprint race like the 400 meter involves running outside. They should also learn and practice good biomechanics at race speeds from a. A training program for the 400meter sprint combines workouts including intervals, tempo and stamina runs with nutrition and strength training. Below is a list of a few 400m power and acceleration track workouts that help in training the atppc energy system, which is the bodys. I scheduled weight training after every workout on wednesday and sunday. This fullyear sprinter workout program from stack expert john cissik will increase your speed and lower your times. The 400m is one of the longest sprint events in track and field and even though it is quite longer than the 100m and 200m, it still requires a great deal of power and acceleration right out of the blocks.
Of course, feel free post your comments and questions below. I get so many questions about this event ive decided to share what im doing. The name made sense because it was a form of workout that was used with jumpers. The times vary according to the time of the season standing 3 point starts. This way you can copy it, pick it apart respectfully, or flat out steal it. However, building strength and power in the weight room can also improve your performance on the track. Sanya richardsross introduces week 1 of her 400m training plan. Weight room exercises for 400m runners healthy living. A training program has to be developed to meet the individual needs of the athlete. There is no work done that will bring about a high lactate response. To train for 100m sprint races, usain bolt divides the speed into four phases involving the following drills.
Special endurance 25 x 250m as i said before, it is evident that there are no large volumes of kilometers and that the main feature of the whole training program. The 400meter sprint, for example, requires a combination of speed, strength, power and endurance to maximize your performance. By training his body, he learned how to adapt and be familiar with the last 100m. Predict potential 400 meter times from a runners 200 meter time.