I will later examine other training plans. This plan is geared toward the college athlete and some modifications shoud be made for Masters athletes.
Speed endurance: Runner incurs a high oxygen debt. Runs distances of 100-600 meters. Total distance is 2 ½ times racing distance (1000m). Rest 5-10 minutes.
Tempo endurance: aerobic workout that helps increase oxygen uptake, which helps
shorter recovery time. Doing the run slower helps runner learn tempo and rhythm. Emphasis is on quantity, not quality. Rest will be short.
Strength endurance: activities that last longer than 10 seconds in duration with some type of resistance running. Long hills, stadium steps.
Endurance running: pure aerobic running. Runs of 15-45 minutes. 6 x 800m with 3 min rest.
Event running: runs that teach runner how the 400 should be run.
Speed: full speed runs of 30 to 150 meters. Rest is usually long.
Strength: general and specific strength development. Traditional weightlifting. Polymetric used as needed.
Basic 400m training principles by coach Hart
Specific workouts and detailed information:
Hart divides the season into 4 sections:
- Off Season: September - December
- Early Competitive Season: January - February
- Mid Season: March - April
- Late Season: May - June
Speed endurance: Runner incurs a high oxygen debt. Runs distances of 100-600 meters. Total distance is 2 ½ times racing distance (1000m). Rest 5-10 minutes.
Tempo endurance: aerobic workout that helps increase oxygen uptake, which helps
shorter recovery time. Doing the run slower helps runner learn tempo and rhythm. Emphasis is on quantity, not quality. Rest will be short.
Strength endurance: activities that last longer than 10 seconds in duration with some type of resistance running. Long hills, stadium steps.
Endurance running: pure aerobic running. Runs of 15-45 minutes. 6 x 800m with 3 min rest.
Power Speed: speed of muscle contraction is emphasized. Fewer than 10 seconds in
duration.
duration.
Event running: runs that teach runner how the 400 should be run.
Speed: full speed runs of 30 to 150 meters. Rest is usually long.
Strength: general and specific strength development. Traditional weightlifting. Polymetric used as needed.
Basic 400m training principles by coach Hart
| Clyde Hart 400 Meter Training Program pdf |
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Specific workouts and detailed information:
| CLYDE HART 400 METER TRAINING pdf |
Been off for more than a week from running. The ab soreness persists but has improved. Still, some hip and groin soreness. I am swimming daily and focusing on upper body. My pectorals are really getting big. As predicted, I've gained several lbs, hanging around 146 - 147lbs. Next week I have a colonoscopy and will need to fast a bit. I will welcome that. I've been living on peach-cherry crisp and maple salmon jerky ... with sweet tea. As a result, the usual problems of acid stomach, slower bowel movements, sluggishness, etc... have resulted from eating carbs and sugar.
Nice Post, Really Interested & you gave me Good info about workouts for sprinters .
ReplyDeleteAgree, great post and blog.
ReplyDelete