2011 11 12 12 th th at t Sta tate te (3:18.02) :18.02) 2012 - - PowerPoint PPT Presentation

 2009

09 2nd

nd at

t Sta tate te (3:18.24) :18.24)

 2010

10 1st

st at

t Sta tate te (3:16.31) :16.31)

 2011

11 12 12th

th at

t Sta tate te (3:18.02) :18.02)

 2012

12 10 10th

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t Sta tate te (3:21.34) :21.34)

 2013

13 (3:26.13 :26.13)

Anaerobic System (Speed) Aerobic System (Endurance) 400 Meters 56%

44%

800 Meters 40% 60%

 1970s

70s- Scientists ientists thought

• ught the

e 400 0 was as

• nly

ly 20% % ae aero robic bic (endurance). ndurance).

 Coaches

aches use sed d to re real ally ly empha mphasize size speed ed workouts rkouts in 400 0 me meter er tra raining. ning.

 Modern

dern re rese search arch tells lls us th s that at endurance durance (ae aerobic) robic) is ac actua ually lly 44% % of f a 4 a 400 ra race.

 Ou

Our r 400 0 tra rain ining ing at at Snider ider fo focus cus MOR ORE E

• n endurance

durance so that at yo you can an car arry ry yo your r top p speed ed ove ver r the e entire tire 400 0 me meter ters. s.

Ae Aero robic bic:

 Easy Runs  Long Runs  Tempo Runs  Fartleks

Ana naerobic: robic:

 Speed Intervals  Lactic Acid

Intervals

Both: : VO2 Intervals

Strides don’t really fit in either category. These are for biomechanics, not conditioning.

 If leg

g sp speed is s equal al betwe ween en two wo at athlete etes, s, the at athlete ete wi with st stronge nger r endurance urance wi will wi win a a 400 me meter r race ace.

 Yo

You mu must st be in gr great at ae aerobic

• bic

conditi dition

• n in order

er to ma maximi mize ze your ur leg g sp speed.

 We wa

want to be real ally ly go good at at finish shing ing we well in the final al 100 100 me meters rs.

“The main reason we are seeing the sprinter type e succeed ed in in the 400 m meters s today y is is la large gely ly due to th the fact t that we a are able le to d devel elop

• p

stami mina na and endur duranc ance e more re effe fecti ctively vely than we can in increase ase the sprin intin ting g abil iliti ities es of the mid iddl dle-di distan stance e runne ner.”

• Cl

Clyde e Ha Hart rt ( (Co Coac ach h at Baylo lor, r, 40 400 0 meter er gu guru ru)

 Imp

mproving roving leg g speed ed is limite mited d by an y an athlete’s natural ability/talent.

 But

t yo you can an al always ays imp mprove rove fi fitnes tness s (endurance). ndurance).

 At

At ma maximum imum sp speed/ d/effort, effort, la lactic tic acid id bu builds ilds up up in in your ur mu muscle scles.

• s. Af

After r 35-40 0 se seconds nds you u ha have ve si signifi nifica cant nt accumu umulation. lation.

 Thi

his s is is why hy ru runn nners ers lo lose se form rm & slo & slow w do down n si signifi nificantly cantly in in the he ho home mestretch stretch of a 400.

 You can’t get around this 40-sec

second

• nd ru

rule le, , bu but you u can n tra rain in your ur bo bodie dies s to ha hand ndle le it it be bette ter. r.

The Sp Spri rinter er Type

 Very

ry go good d at at 100-200 200 meter ers, s, perh rhaps aps a r a real ally y stro rong ng 300 0 hurd rdler. ler.

 Stre

rength: ngth: Le Leg g Speed ed & A & Athletic leticism ism

 Weak

akness ness: : Endurance durance (usually) sually)

 The

e MOS OST T IDEAL AL 400 meter er ru runner nner is a s a spri rinter nter who

• works

rks to improve rove their eir enduran durance. ce.

The Mid id-Di Distance tance Type

 Very

ry go good d at at 800 me meters ers, , pro robably bably also also is a c a cro ross ss country untry at athlete. ete.

 We

Weak akness ness: : Le Leg g Speed ed

 Stre

rength: ngth: Endurance durance  This s al allows

• ws

them m to ma maximi imize ze whatever atever le leg g sp speed ed they y do hav ave, , beca cause use they y ar are so fi fit.

 Most

st of f the st stat ate-level level 4x400 400 re rela lay y team ams s hav ave been en a c a combin mbination ation of f sprin rinter ters s an and mi mid-distance distance ru runners nners.

The he Spr printer inter

 Work

rk on n the heir ir end ndura urance nce

 Strid

rides s se serv rve as s se seaso son-lo long ng sp speed d st stimulu imulus

 The

he win inter ter end ndura urance nce work rk all llow

• ws

s the hem m to ha have ve be bette ter r worko rkouts uts in in Ap Apri ril/May l/May

The e Mid id-Dis istance ance

 Train

in them m li like e 800 runners nners fr from

• m No

Nov-Apri April

 St

Strides ides once/ ce/wk wk

 Giv

ive them a couple uple of f 400 work rkouts

• uts in

in May

 We st

stil ill l need d them em to run n fa fast st 800s 800s

 Definition:

finition: Putting tting toget gether her a a tra raining ning plan an to ensur sure e that at yo you “peak” at the ri righ ght t time. e.

 We

We hav ave typ ypically ically kept t our r gu guys ys heal althy thy an and hav ave ru run our r best t ra races es at at the Stat ate e Meet. t.

 We don’t skip the conditioning and

ae aero robic bic work rkouts uts at at the beginning ginning of f the seas ason.

• n.

 WIN

INTER TER CONDITIONI DITIONING NG PHA HASE SE

• Dec

c – Jan an – Feb

 IN

INDOOR OR RAC ACING ING PHA HASE SE

• Mar

arch h – Ear arly y Ap April ril

 OUTDO

DOOR OR RACI CING NG PHA HASE SE

• Ear

arly y Ap Apri ril l – Ear arly y June

 Wo

Work k up to running nning 6 days ys / we week

 3 o

3 of those se days ys are e ea easy y runs ns

 1 d

day y is either her a long g run n or a tempo

• run

 1 d

day y is a set of VO2 interva rvals s (600s or 800s)

• r Volume

me 200s

 1 d

day y is either her a Fartl rtlek ek run n or a Race

 Strides

ides once e a we week k after er an easy sy run un (6 x 100 meters ers at 90% all out speed) eed)

 Short

rt stri rides des once a we week k after er an easy sy run n (6 x 50 m meters ers at 100% all out speed) eed)

MON MON TUE UE WED THU FRI FRI SAT AT

Long Run (30-40 minutes) OR Tempo Run (1-3 miles) Easy Run (15-25 minutes) + 6x100m Strides at 90% speed VO2 Intervals (600s or 800s) OR Volume 200s Easy Run (15-25 minutes) + 6x50m Strides at 100% speed Fartlek Run (up to 30 minutes) OR Easy Run (if we’re racing the next day) Race? OR Easy Run (15-25 minutes)

 We wo

work k up to running a “long run” of 30-40 40 minut nutes. s.

 Same

me pace ce as ou

• ur easy

y run uns (con

• nversational).

versational).

 The

hese really lly he help p develop velop end ndur urance ance, , wh which ch allows lows th the bo body dy to to ha handle ndle ha harde rder r wo workouts kouts and nd mor

• re vo

volume ume later ter in n th the season.

• n.

 We work up to 15-20 minute tempo runs

• 1.5 – 3 miles total

 These are run at a specific pace and the

goal is to run even pace the entire time.

 Ex: A top 400 guy might run 3 miles at

low-6:00 pace (18-19 minutes).

 We always run these on measured loops

and have specific goal times.

 We only do tempo runs Dec-Mar – they

are part of the early training phases.

 15

15-25 25 minute nutes s at at a a conver nversational sational pac ace. e.

 NO

NOT super er slow

• w jogs

gs – we wan ant t to ge get benefits nefits fr from m these se ru runs. ns.

 Thes

ese e ru runs s gr grad adua ually lly ge get fa faster er (with ith sam ame effort ffort) ) as as we we ge get in better tter shap ape. e.

 We

We do these se througho roughout ut entire ire se seas ason.

• n.

 2-4

4 minute nutes per r re repeat eat

• We typically

ypically do do 600s s & 80 800s s (so some metimes times we we do 1000s) 0s).

 Up to 2400

00 meters ers of f total tal vo volume. lume.

• So

So 3 3x80 800 0 or r 4x 4x60 600 0 is is where re we top out

 We al

also do lad adders ers: : something ething like e 1000 00-800 800-600 600 (tota

• tal

l of f 2400 00 meters). ers).

 Betw

tween een eac ach h ru run n we go go ab about

• ut 8

minute nutes of f re rest.

 This

s is one of our KEY wo workou kouts. ts.

 Th

Thes ese e are e NO NOT T all-out.

• ut. We

We gi give ve a go goal time e and d number mber of 200s. . For r this s wo workou kout, t, vo volume e is more e important rtant than n speed eed.

 Exampl

mple: e: You may be e able e to run un 23 23 sec econds

• nds

for a 200, but we we wo would rather her you u run n 30-32 32 seconds

• nds and run

n a lot of them m (10 or more). ).

 To

Top va varsity sity gu guys s wo work k up to running unning 14 14-18 18 of these, se, around und 29-30 30 seconds

• nds for each

h one.

 2:00 rest

st between ween each h 200

 Thes

ese e ar are 15-30 30 minute ute ru runs s wher ere e we al alter ernate nate eas asy y ru running nning an and har ard d ru running nning.

 Ther

ere e ar are a LO a LOT of f dif ifferen ferent t va vari riat atio ions ns

• f

f fa fart rtlek lek ru runs ns.

 On

One example ample might ght be: : 5 sets of f 2:0 :00 har ard/3:00 d/3:00 eas asy y (so so 25 mi minutes utes total al). ).

 The “hard” segments of these runs

should

• uld be tempo

po pac ace e or fas r faster. er.

 Runni

nning ng 6 d days ys / we week

 3 o

3 of those se days ys are e ea easy y runs ns

 1 d

day y is a strength rength day: y: long g run, n, tempo po run, n,

• r VO2 Interv

erval als

 1 d

1 day y is a spee eed d day: y: ei either er Volume me 20 200s 0s or a speed eed wo workou kout

 1 d

day y is a Race

 St

Strides ides once e a we week ek after er an ea easy sy run un (6 x 6 x 100 meters ers at 90% all out speed) eed)

 Short

rt stri rides des once a we week k after er an easy sy run n (6 x 50 m meters ers at 100% all out speed) eed)

MON MON TUE UE WED THU FRI FRI SAT AT

Long Run OR Tempo Run OR VO2 Intervals Easy Run + 6x100m Strides at 90% speed Volume 200s OR Speed Intervals Easy Run + 6x50m Strides at 100% speed Easy Run + Relay Baton Exchanges Race We race three Saturdays in a row in March.

 We

We ar are try rying ng to ru run n fa faster, er, but t vo volume ume is st stil ill l a b a big ig compo mponent.

• nent. W

We try ry to ge get 1500 00-2000 2000 me meter ters s in vo volum ume. e.

 We

We al alway ays go go 5:0 :00 0 re rest t betwee tween eac ach. h.

 Athletes don’t do these speed intervals

until til they ey hav ave seve veral ral weeks ks of f “conditioning” training.

• If an athlete comes out Feb. 17, they won’t

do sp spee eed d in interva vals ls until il after Sp Sprin ing g Break.

• We don’t ever skip the initial base phase.

 200s

200s Between een 400 & & 8 800 ra race pace

• 8-10 x 20

x 200 ( (Va Varsi sity y gu guys at 27 27-28) 28)

 300s

300s

• At

t 800 r race pace

• 5-7 x 30

x 300 ( (Va Varsity ity gu guys s at 45 45-48) 48)

 400s

400s

• Sl

Slig ightly ly slo lower than n 800 ra race pace

• 4-5 x 40

x 400 ( (Va Varsity ity gu guys s at 62-65) 65)

 Ladder

ers s – co combin ine e in interv rval al dis istances, ances, go good to a add varie iety ty to tr train inin ing

• 200

200-300 300-400 400-400 400-300 300-200 200

 Runni

nning ng 6 d days ys / we week

 3 o

3 of those se days ys are e ea easy y runs ns

 1 d

day y is a speed eed day: y: either er Volume me 200s or speed eed intervals ervals or lactic acid intervals ervals

 1 day would be a strength day (if we’re only

racing ing one time that t we week) k)

 1

1 - 2 days ys are Races

 St

Strides ides once e a we week ek after er an ea easy sy run un (6 x 6 x 100 meters ers at 90% all out speed eed)

MON MON TUE UE WED THU FRI FRI SAT AT

Easy Run + 6x100m Strides at 90% speed Race (We race almost every Tuesday in April/ May) Easy Run Volume 200s OR Speed Intervals OR Lactic Acid Intervals Easy Run + Relay Baton Exchanges Race OR Strength workout (if we don’t race)

 We do these

se lat ate in the e seas ason

• n (lat

ate e Ap Apri ril, l, May ay, , ear arly ly June). e).

 Thes

ese e workouts rkouts re real ally ly help lp us ge get shar arp p fo for r re real ally ly fa fast 400 0 meter er ra races. s.

 The

e go goal al of f these se wor

• rko

kout ut ar are to to help lp us ru run fa fast beyon yond the e 40-secon econd d mar ark.

• 350s

350s, 400s, and 450s are typic ical al workouts ts because use those e dis istances ances are further her than n 40 s second nds. s.

 This

is is our r most t common mmon lac actic tic ac acid d interval erval workout.

• rkout. W

We ru run 3-4 4 x 350 al all out with th 10-15 15 minute nutes re rest.

 We try

ry to hit t ab about ut 2 seconds

• nds fa

faster er than an current rrent 400 meter er ra race e pac ace.

• e. S

So a 5 a 50 se secon

• nd

d 400 ru runner nner would

• uld try

ry to ru run 3-4 x 350 0 an and av avera rage ge 48 48 seconds conds.

 Som

• metime

times s ve very late te in n th the se season son we we wi will ll run un 2-3 3 x 40 400 0 all l ou

• ut

t wi with th 10 10-15 15 minu nutes tes rest t in n betw tween een.

 We tr

try to to ru run n wi within thin 5-6 6 seconds

• nds
• f
• f 40

400 0 mete ter race e pace.

• e. So
• a 50

50 se second

• nd 400

0 run unne ner r wo woul uld d tr try to to run un 400s 00s at t 55-56 56 secon

• nds

ds each.

 We

We only y do this s wo workou kout once e or twi wice at the ve very y en end d of the e sea eason.

• son. It is a ve

very y difficu icult lt wo worko kout ut and d we we only y do 2 of them wi with complete ete recover very y (15-20 minutes). utes).

 We

We tr try to go go th thro rough gh 40 400 0 wit ithin in 5 5 seco conds nds

• f race pace and then

n keep go goin ing g 50 m more meters rs.

 A 50 s

second nd 400 r runner ner would ld come thro rough gh 40 400 0 in in 55 55 s seco conds nds + 50 + 50 m more re meters rs (so about ut 62-63 se second nds s total l for 450 m meter ers). ).

 Dennis

nnis McNulty Nulty (originally riginally Clyde yde Ha Hart rt)

 Set up cones

• nes eve

very ry 5 or r 10 meter ers, s, star artin ing g at at 300 0 meter ers. s.

 Runners

nners go go as as far far as as they y can an in in 50 seconds, conds, fo focusing cusing on the number mber of f cones nes they y pas ass (beyond eyond 300 0 meter ers). s).

 2-3 se

sets s wit ith h fu full ll re recove covery. ry.

 We really emphasize closing well in the

homestretch – “setting up” the next leg.

 1st Leg – An open 400 runner

• First leg of 4x4- lanes all the way

 2nd Leg – A competitor

• We want to stay up front the whole race

 3rd Leg – Usually our slowest leg

• Typically this ends up being an 800 guy

 4th Leg – Fastest guy last (as do most

teams)

• A “closer” who can handle the pressure.