Page 4 of 5 FirstFirst 1 2 3 4 5 LastLast
Results 31 to 40 of 45

Thread: Volles 400m training

  1. #31
    Member
    Join Date
    Jan 2007
    Posts
    1,591

    Re: Volles 400m training

    Quote Originally Posted by volle View Post
    I have a indoor track at my disposal 7 day per week, so the testing conditions will be good
    I will be sure to really rest up for the tests.
    I have lately been second guessing the program abit, but thats my bad habit/sceptisism playing with my mind.I always thing that I can do something better than others (when it comes to training planning)
    But the splits (i dont know if thats the correct english word) is showing me that I am in already better shape than previous years. So the program must be working I guess.
    Looking forward to reapeat the cycle again.
    thanks for input.
    The GPP will get you in great shape to handle nearly any sound progression.

    Today my runners tested 60m indoor hallway, then 300m outdoors (weather permitted it today.)

    In the 60m, both athletes ran PRs running in regular running shoes on a marble floor. Given we haven't done much max velocity work, it is surprising to find they ran so well. In the 300m, they went after it early and paid at the end, but still ran within 1 second of their 300m PR. Be patient and let things work out over time.

  2. #32

    Re: Volles 400m training

    week 6: Rest and test week.

    m:3x80m high knees, kickbacks and uphill skipping. Then 8x60m uphill sprints. I changed this from KK workout because it just feels more right for me to do it like that. I think I achieve something of the same even its not competely the same.
    t:REST
    w:REST
    t:20 min easy
    f:TEST: 150m: 18.18. 20 min rest/jog. 300m 39.50. I am ok happy with the 150m. But I was stressing too much and my stride got short a and not so powerful. I had got acceleration but then I felt something was missing abit from 50m and to 150m. With the 300m I am dissapointed! I would have liked to see the 38. The first 100 was ok but from 100-200 it was bad. Bad teqnicue and slowing down. 200m was passed on 25.50. Then I pushed more and went in under 40s. So I was recovering the speed abit the last 100m.
    s:20min easy
    s:Rest (planned to have a test here but indoor stadium closed so have to take it on monday)

    BTW when I was running 51.1 in the 400m (many years ago) my weight was around 76kg. Now its 80kg. Maybe that can infuence the performance abit?
    Maybe I need to clean up my diet abit.

    Training the last 6 weeks.

    week1.

    m:2x4x150m. 2 min jog rec. 21-24 sec. I think I ran abit too fast her.
    t:5x35 sec hills. walk back rec. Tired after monday. Did monday too fast I now figuerd out. Quite hard to do the hills
    w: Rest
    T:5x200m @28-29. 2 min jog rec. Felt ok. Not that tired but could not really push hard for some reason.
    F: 25 easy jogging. The plan was long hills, but felt tired so I just did easy jog and stretching.
    S: 4x1 min hills walk back rec. Very good session. Found a not so steep hill that was long and I could run it with good teqnicue. I think I did smart by taking Friday easy.
    S: This will be a rest and recovery day.

    week2:
    m:Sprints ladder 350, 300, 250, 200, 150, 100, 60, 50, 40, 30 - slow walkback recoveries. I cut out the 40 and 30m. FeltI had enough. But still a good session for me.
    t:20easy
    w:Rest
    t:2(300-150) Wow hard session. 300ms:43. 150:22-21. rec pause 40 sec. 20 min set rec. felt like a penguin on the 150s
    f:20 easy
    s:Rest
    s:2x2x200m 2.30 min rep rec. 5 min set rec 27-28-27-27. Changed this one from 5x200m so that I go run at a faster pace.

    week3:

    m:20 min easy jog
    t:warmup and 8x100m relaxed fast strides on turf grass. walk back rec
    w:4x1 min hill runs. walk back rec. Felt tired that day. Loads of acid on the last part of last rep. Hard session
    t:REST
    f:3x3x300m 1.30 min rep rec. setrec. 7 min and 9 min. avg: 50 seconds. Felt very good in my legs and rest of body. historically this is a good average time for me.
    s:40 min easy jog
    s:300+4x60, 250+3x60, 200+2x60, & 150+1x60. 300m: 45 sec. 250m: 37 sec 200m .27 sec. 150m: 19 sec.
    45 sec rec after the long intervall before the 60s. Then walkback rec between 60ms. Set rec 5 minutes.
    Felt very good in my legs. Session was not too hard.

    week 4:
    m:Rest
    t:25 min easy+a few short strides
    w:300+60,50,40,30; 200+60,50,40,30; 150+60,50,40,30 (30sec rest between long rep and first short rep) Full set recovery.(10 minutes) Times: 300:42! 200:25! 150m:18!
    I am suprised how fast I ran on this session didnt expect that.
    t:Rest
    f:30 min easy
    s:300+150, 150+150, 100+80, 80+60, 60+60 (all 30sec b/reps; full rec between sets (10 min) Times: 300:44 150:21.5. 150:19 150:20.5 Rest of the session no time because of difficulty measuring distances on indoor track. Did not feel super great today but the times I guess are ok.
    s:40 min easy

    week 5:
    m:3-6 (2x60m Skip, 2x80m Sprint Buildups, 2x80m Sled Pull or Equivalent Light Resistance) Here i did 3 sets of 80m skipping,80m stride and 60m hill sprint ( i dont have a sled)
    t:Rest
    w:300+60,50,40,30; 200+60,50,40,30; 150+60,50,40,30 (30sec rest between long rep and first short rep) Full set recovery.(10 minutes) Times: 300:40! 200:25 150m:18 (40 was maybe too fast for me. got alot of acid.
    t:20 easy
    f:Rest
    s:300+150, 150+150, 100+80, 80+60, 60+60 (all 30sec b/reps; full rec between sets (10 min) Times: 300:48 150:20. 150:19 150:20.5 ( felt abit tired today)
    s:30easy

    week 6:
    m:3x80m high knees, kickbacks and uphill skipping. Then 8x60m uphill sprints. I changed this from KK workout because it just feels more right for me to do it like that. I think I achieve something of the same even its not competely the same.
    t:REST
    w:REST
    t:20 min easy
    f:TEST: 150m: 18.18. 20 min rest/jog. 300m 39.50. I am ok happy with the 150m. But I was stressing too much and my stride got short a and not so powerful. I had got acceleration but then I felt something was missing abit from 50m and to 150m. With the 300m I am dissapointed! I would have liked to see the 38. The first 100 was ok but from 100-200 it was bad. Bad teqnicue and slowing down. 200m was passed on 25.50. Then I pushed more and went in under 40s. So I was recovering the speed abit the last 100m. Test was done in training shoes. no spikes
    s:20min easy
    s:Rest (planned to have a test here but indoor stadium closed so have to take it on monday)

  3. #33

    Re: Volles 400m training

    So what do you think you could run for 400m right now?

  4. #34

    Re: Volles 400m training

    Quote Originally Posted by tedgreen View Post
    So what do you think you could run for 400m right now?
    Maybe at 53 something. Hard to say. What do you think?

  5. #35

    Re: Volles 400m training

    Not sure. I had wto women time trial 46.7 for 350m with a 5m rolling start 3 weeks ago. Last year they split 53.5 on relays at the end of season. We are Only in gpp right now. So I don't know what they could run in an open meet. I would guess 54-55. You being a man, should have a little better finishing strength. So 53 might be right.

  6. #36

    Re: Volles 400m training

    Quote Originally Posted by tedgreen View Post
    Not sure. I had wto women time trial 46.7 for 350m with a 5m rolling start 3 weeks ago. Last year they split 53.5 on relays at the end of season. We are Only in gpp right now. So I don't know what they could run in an open meet. I would guess 54-55. You being a man, should have a little better finishing strength. So 53 might be right.
    Yes I think now I am around 53.
    When I ran my 400m pb of 51.1 I had a 150m test a few weeks before. That was outdoors with spikes. Time was 17.3s. I guess If I want to do a sub 50 400m I need to be sum 17.3 at least.

  7. #37

    Re: Volles 400m training

    Because the weather is dropping under zero I have decided that the next cycle will consist of 600ms instead of the long hills.
    I am also wondering if I can replace the 20 min jog with 40-50 min jog? I might run a few 800meters next year so maybe it would be wise to have some longer runs?
    I dont feel it hurts my recovery but rather enhance it. I have a 800m background so maybe I respond well to it? Willit hurt my speed for the 400m?

  8. #38
    Member
    Join Date
    Jan 2007
    Posts
    1,591

    Re: Volles 400m training

    Quote Originally Posted by volle View Post
    Because the weather is dropping under zero I have decided that the next cycle will consist of 600ms instead of the long hills.
    I am also wondering if I can replace the 20 min jog with 40-50 min jog? I might run a few 800meters next year so maybe it would be wise to have some longer runs?
    I dont feel it hurts my recovery but rather enhance it. I have a 800m background so maybe I respond well to it? Willit hurt my speed for the 400m?
    Don't doubt your progress. You completed a preparation phase, so that you can now handle faster speeds. I use this exact program for 400/800 guys, never ran more than 30 minutes on those days. I would now have them work up to a 60 minute run once a week (Day 6) followed by a day off, before the Day 1 of the next week. I wouldn't change much else.

    Your comments on your 300m time are fantastic. You are very in tune with your body. My guess is you went out like a mad man and crashed and burned towards the end. My kids did the same thing in their 300 test. Had they run it "even". times would have improved. I wouldn't change anything and repeat the next 6 weeks. A replacement for the hill session but be 5x60 (walk back recovery) for 2 sets, done at fast but not full out speed. In the next time trial, run the 300 even, but also in training, go after the longer runs a bit faster.

    The 150 isn't going to improve in this phase. Nothing in training has been done to cause it to be fast. Following transition, I would expect to see some faster 150 times because of the max velocity work and the all our longer SE work sessions like 350, 300 etc.

  9. #39

    Re: Volles 400m training

    Where do you live? Do you have access to an indoor track?

  10. #40

    Re: Volles 400m training

    Quote Originally Posted by volle View Post
    Because the weather is dropping under zero I have decided that the next cycle will consist of 600ms instead of the long hills.
    I am also wondering if I can replace the 20 min jog with 40-50 min jog? I might run a few 800meters next year so maybe it would be wise to have some longer runs?
    I dont feel it hurts my recovery but rather enhance it. I have a 800m background so maybe I respond well to it? Willit hurt my speed for the 400m?
    Try replacing 20 min jogs with 30-45 mins. IMHO you need to go over 30 mins to get a decent aerobic benefit - 20 min jogs are recovery rather than development. Greater duration than 45 mins tends to become a physically tiring session and will reduce the quality of the 400m sessions.

    Try doing some of the runs on a hilly course and push some of the uphill efforts harder.

    Replace the 400 hill sessions with an 800m pace sequence going short to long. eg 5x500 fast and relaxed. Then 4x500 at 800m pace. Then 3x600 at 800m pace.

    So you are upping the continous runs a bit and replacing full hill sessions with 800m specific sessions. If this is mixing things too much you could cysle through 400m weeks as per GPP and 800m week variations. You can also split your season into 400 focus and 800 focus and traing accordingly.

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •