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400m sprint training

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Groet,
RobV.

Steve Bennett schreef:

> The following is a new article from the oztrack website
> www.oztrack.com/plan400.htm
>
> Feedback and suggestions are welcome. The page will be expanded to include more
> detail. The goal is to build ideas.
>
> Training for 400m
> (Updated November 2000)
>
> Introduction
> The 400m event is a difficult one to prepare for as it requires the meshing
> together of the training to develop basic sprinting speed with the endurance
> of 400m specific speed. How to put all aspects together to develop the best
> performances at the right time is the difficulty.
>
> The plan for an athletes training is best to be developed looking further ahead
> than just one season. This will allow over the course of the athletes development
> the opportunity to work more on some aspects in a given race season. Some athletes
> have plenty of speed to run a good 400m but lack the endurance where other athletes
> have plenty of endurance but lack basic speed. The primary requirement to determine
> potential at 400m however is basic speed. To run for example sub50.00s for 400m
> the athlete will need an absolute minimum of about 23.50s speed for 200m. However
> an athlete with 22.0 400m speed should have a pretty easy time runningsub50.00s.
> Simple Mathematics predicts that any 0.5s improvement over 200m should transfer
> to a potential 1.0s improvement over 400m.
>
> Relaxation
> An athlete that can relax at 400m back straight speeds and can develop superior
> efficiency will have a better conversion of their 200m speed to 400m. To improve
> this area 400m athletes need to do Race TEMPO sessions with low levels of accumulated
> fatigue. The habits of running relaxed with good rhythm needs to be a long term
> priority.
>
> GYM-Conditioning.
> This area of Training is focused on two goals:
> 1. Development of better maintenance of good body position while running at
> 400m speed especially under high levels of acidosis. Athletes need to do a good
> variety of trunk training so that posture and maintenance of posture during
> races are optimized over the course of their development.
>
> 2. Improvement of General Strength, Specific Strength and Power to aid in the
> development of Basic Sprinting Speed.
>
> Athletes that have larger muscles also have the ability to cope with higher
> levels of Acidosis as the inactive muscle helps the athlete cope and maintain
> higher levels of power for longer.
>
>
>
> Speed Endurance Training.
>
> There are many different types of sessions that athletes need to do to optimize
> Speed Endurance. The catch is that to do too many sessions or sessions that
> are too big or too intense will actually decrease speed endurance by damaging
> energy systems. Repetitions of 10s or 20s or 40s or 50s all have very different
> effects. Intervals with long rest run fast have very different effects to Intervals
> with short rests.
>
> The traditional way is to start slow and longer to build basic endurance and
> then speed the sessions up as the year progresses. I feel a better way is to
> focus on 400m race speed and try to deviate from the pace minimally with all
> your training. I have heard that Cathy Freeman rarely if ever trains on the
> track at speed slower than 14s per 100m. Recall that in a race a 49.0s 400m
> athlete may run the first 200m in 23.5 and the second 200m in 25.5 with the
> last 100m in 13.5 with the last 50m in maybe 7.0s or occasionally slower. Cathy
> would never in a rae need to run slower than 14.0/100m so why practise slower.
> As an 800m coach I always like to think that any 400m athlete should be able
> to run a good 800m but it does violate the principle of endurance at 400m speed.
> It may help Endurance physiology but may also be detrimental to 400m Efficiency.
> In an 800m a 2:00min athlete may run the last 100m at maximum effort in as slow
> as 16-17s. This is a very big and different strain on postural maintenance than
> they will face in a 50s 400m.
>
> I recommend with 400m athletes starting early in the season with short repetitions
> at back straight 400m pace. eg 10 x Flying start 100m runs with 5min active
> rests and progressing with these until they can be done with good form with
> shorter rests of 2-3min. As condition improves (demonstrated by good maintenance
> of form at race speed ) these can be extended to 6 x 150m with 5min progressing
> to 2min at the same pace. Finally a good session to do is 5-6 x 200m with decreasing
> rests run at about race pace. Rep 1 at start of 400m pace and the last rep done
> at about finishing pace for a 400m. Rests decrease 5min, 4min, 3min , 2min (and
> 1min if doing 6 reps).
>
> The athlete also needs to do some sessions of repetitions that are around 40s
> in duration. For many this is 300m but is best to be adjusted for slower athletes
> so that it is not over 40s. At high intensities sustained near 40s and above
> produce a large amount of anaerobic energy contribution that really starts to
> increase metabolic waste rapidly above 40s. An athlete can do maybe up to 5
> reps of 40s with 5min rest but will find even 3 x 50s at a similar pace much
> more difficult with similar rests. 60s repetions have been Scientifically reported
> to tax the anaerobic system maximally but an athlete cannot do very many in
> a session even with long rests of 15-30min. In the 60s reps the extra problem
> is that the pace will certainly be much slower than 400m pace. Many athletes
> do peaking sessions of 2-3 x 40s with long rests eg 8-20min. These are done
> at 400m race pace and each rep is pretty much maximum effort. These types of
> longer speed endurance sessions tend to help the athlete have more sustainable
> speed as they expand the contribution of energy that comes from a special part
> of the anaerobic system.
>
> Co-ordination Training.
> Athletes can develop great speed up to 40s of effort but still really fade in
> the final straight of a 400m. To improve this area means putting their body
> in situations with a high level of acidosis and trying to co-ordinate to maintain
> as much speed as possible. The best way to get this in younger athletes is in
> races. However serious experienced athletes need to do some special sessions
> to develop this area optimally. These are the most highly stressful sessions
> and if done more than once or twice a fortnight may cause a drop in performance.
> It is usual for these sessions to be accompanied by an increase in overall recovery
> for the athlete in their training week. Sessions like the 5-6 x 200 described
> above with decreasing rests or 2 x 2 x 200 at 400 pace with 2min rest and 10min
> between sets. or 3 x 3 x 150m rests 2min and 6min or 300 rest 2min 150m. Most
> athletes would have finished this typre of training as they enter the peak performance
> phase of their season ad would then focus on easier tempo sessions and on being
> fresh for high quality races. The best performances at 400m usually come when
> the athlete is fully rested and has had some high quality races over 200m and
> 400m..