400 meter workouts

Posted In: The Classics


  • Participant
    Daniel Andrews on #20552

    At the Master's level, it is not as much about potential as it is about quality training time.  Most in 30-40 age range are at an age when recovery from hard work is easier than they were at age 17-18.  However if they ran competitively up until the age of 30, they find the recovery needed is slightly longer than they needed in their mid 20's.


    Participant
    mjs012 on #20553

    fortunately i didn't run much in my twenties, so maybe recovery time will be an advantage. Actually i have been free of leg injuries all my life until recently. Just don't know how to proceed from here


    Participant
    Daniel Andrews on #20554

    Start out with 1-2 medium hard days a week and surround them with active rest days.  Then move them to 3-4 medium hard days if you can then back off the final 3-4 weeks, to get consistent quality work each time out.


    Participant
    mjs012 on #20555

    thanks for replying. i appreciate your input
    take cae. i'll let you know how it goes

    Mike Young
    Keymaster
    Mike Young on #20556

    fortunately i didn't run much in my twenties, so maybe recovery time will be an advantage. Actually i have been free of leg injuries all my life until recently. Just don't know how to proceed from here

    I doubt recovery time will be an advantage. What you will benefit from is less wear and tear on your body though than someone who had been training hard the whole time.

    ELITETRACK Founder


    Participant
    mjs012 on #20557

    that is a good point. i didn't think of it quite that way


    Participant
    lift4speed on #90955

    i was just reading over this and figured i could post. What does everyone think of Latif Thomas’ 12 week 400m program that he has on athletesacceleration.com?

    Has anyone seen this?

    Heres the link: http://www.athletesacceleration.com/blog/2009/08/24/steal-my-400m-program-week-1/


    Participant
    SpeedandGrace1975 on #114693

    Here’s an early season week for my High Schoolers. Workout paces are modified based on PR’s and Goals for the year. If at anytime once we start meets the performance exceeds the goal we then use that to base our %s. The workouts stay the same for three weeks and the 4th week is a recovery type week as we cut back on the total volume, before going into our next 4 week cycle.

    Day Date 400m Training Session
    Mon 9-Jan 10×200; 70-75% relay style approx. 2-3 min rest
    Tue 10-Jan Plyo Series 1; 4×20, 4×30, 4×40- focus; accel-smooth & fast
    Wed 11-Jan 5×300; 80% 5 min rest

    Thru 12-Jan Plyo Series 2; 6×150 hill runs focus; smoothly accel up the hill.
    Fri 13-Jan 100, 200, 300, 400, 500; 70-75% walk what ran for rest
    Sat 14-Jan Active Rest

    Week 4
    Mon 30-Jan 5×300; 70% approx. 3 min rest
    Tue 31-Jan Plyo Series 1; 4×20, 3×30, 2×40, 1×50; accel-smooth & fast
    Wed 1-Feb 2×450 80% pace through 400; relaxed push last 50; 5 min. rest
    Thru 2-Feb Relays/Jumps/Hurdles work

    Fri 3-Feb Testing: 1×350; race pace

    Sat 4-Feb Active Rest

    I’m young in the coaching profession so any input or constructive correction is always welcome.


    Participant
    Mccabe on #114696

    All of it seems ok, although the week 4 you said was a rest week could still be pretty tough. A fast 350 can take a lot out of you, especially on top of over distance work and plyos. I’d probably swap the ladder session on a Friday to a Monday for the 10×200.

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