400 Meter Training Tuesday – Work Capacity to Comp Specific

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Presentation transcript:

400 Meter Training Tuesday – Work Capacity to Comp Specific Phil Lundin Men’s Track and Field Coach Adam Steele University of Minnesota Minneapolis, MN

Tuesday Training General Physical Preparation Hills Moderate volume (2600 total meters) 1x200m @ 40” 1x600m breakdowns (32”-50”-32” total = 1:54) 1x300m @ sub 48” 2x300m (100m FAST + 100 “A” run + 100m FAST) 1x600m “Run to Jesus” in sub 2:00

Tuesday Training Special Physical Preparation Hills High Volume (3600 total meters) 1x200m @ 40” 1x500m (200m @ 30” + 100m light + 200m @ 30”) 1x400m @ each 100m faster, progressive 1x400m @ 64” 1x300m @ 45” 1x200m @ 28” 1x400m @ (50m jog + 50m sprint to the top) 2x 600m “Run to Jesus” @ sub 2:00

Tuesday Training Competition Period 3x133 modeling 133 pace chart.xls 200m “back to back” 200m @ 25” from standing start + 45”-1’ rest + 200m from running start @ race effort 300m fly's @ race effort 450 going through 400 in sub 50” with last 50m @ strong effort 300m “in-outs” 100m fast - 100m float - 100m fast

Tuesday Training General Strength General Physical Preparation (GPP) General Strength (GS) circuits post running Pillar, Pedestal, Waterloo, Bataan 2-4 circuits, 10-15 reps/circuit Special Physical Preparation (SPP) GS circuits 1-3 circuits Competition Period Maintenance of GS GS can be done year round