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Thread: 400 training. Woman looking to run 52/53

  1. #11

    Re: 400 training. Woman looking to run 52/53

    Quote Originally Posted by Brett View Post
    Yup, here's the link: http://www.charliefrancis.com/commun...ng-for-100-200

    He never really focused on the 400m, but some of the things he did are really neat.

    When you read his posts too, pay attention to the dates of things as well. He posted for a few weeks every few months.

    He used to be under a well known coach, but then started training on his own and developing his own program and was also very successful at that.

    Basically, for pre-comp, he ends up doing something like Mon - short sprints and max v. all with full recoveries, tempo tues, then on Wednesday a couple starts to warm up and longer sprints that get longer as the season progresses something like 120-150, then tempo thurs, and on Friday back to long split runs again, 200+. On all of the long sprints he has short recoveries between reps then complete recoveries between sets, until the competition period I believe, then goes with more complete recoveries. One of the most helpful threads on this forum IMO
    Thanks I will have a look.

  2. #12
    Administrator Angela Coon's Avatar
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    Re: 400 training. Woman looking to run 52/53

    She is fitter than ever. Of course top end speed is going to be a determining factor in how far she go's Today was lift and pool[/QUOTE]

    My question was why do you think she is fitter than ever? What facts do you account for her improved fitness?

  3. #13

    Re: 400 training. Woman looking to run 52/53

    Quote Originally Posted by Angela Coon View Post
    She is fitter than ever. Of course top end speed is going to be a determining factor in how far she go's Today was lift and pool
    My question was why do you think she is fitter than ever? What facts do you account for her improved fitness? [/QUOTE]

    Over the summer she had the same training as the previous summer. We do lots of rpt runs of 3,5,7,and10 min on grass. She ran all these runs at faster paces than the year before. IN the early fall we did 800s on grass for about 4 wks All these runs were better than last yr. All of her hill runs have been better this year as have her lactate power workouts(broken 600s and 3x3x300's) She has also improved on all of her lifts. From all of this data, along with talking with the runner I can only conclude that she is fitter at this time than she was at the same time last year.

  4. #14

    Re: 400 training. Woman looking to run 52/53

    Mon hills 3x5x100. Mon is usually an acell, max v day but the weeks schedule is screwed up. We are in meetings most of the day tomorrow so tempo is all that can be done. Time trials wed. Tempo thurs. Accell work will be done fri and broken 600's will be sat.

  5. #15

    Re: 400 training. Woman looking to run 52/53

    tues 2x10x100 tempo on grass. Ran at about 18 sec per 100

  6. #16

    Re: 400 training. Woman looking to run 52/53

    350 time trial today a bit windy. 46.7 final time off 2 step roll. Through 150 in 17.9, 200 24.6, 300 39.1 She was told to go hard right from the start.Tightened up a bit over last 100.

  7. #17

    Re: 400 training. Woman looking to run 52/53

    2x10x100 tempo on grass for today

  8. #18
    Administrator Angela Coon's Avatar
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    Re: 400 training. Woman looking to run 52/53

    Quote Originally Posted by tedgreen View Post
    350 time trial today a bit windy. 46.7 final time off 2 step roll. Through 150 in 17.9, 200 24.6, 300 39.1 She was told to go hard right from the start.Tightened up a bit over last 100.
    I am wondering if the language ... " go hard " is the language that works best for an athlete? Do you want her to go hard?
    And what are your thoughts about her tightening up .

  9. #19

    Re: 400 training. Woman looking to run 52/53

    Quote Originally Posted by Brett View Post
    Yup, here's the link: http://www.charliefrancis.com/commun...ng-for-100-200

    He never really focused on the 400m, but some of the things he did are really neat.

    When you read his posts too, pay attention to the dates of things as well. He posted for a few weeks every few months.
    But bottom line is that Henry improved minimally from 49.16 as 18y at the start of the journal to lifetime best of 48.77 as 23y at the end.

  10. #20

    Re: 400 training. Woman looking to run 52/53

    Quote Originally Posted by Angela Coon View Post
    I am wondering if the language ... " go hard " is the language that works best for an athlete? Do you want her to go hard?
    And what are your thoughts about her tightening up .

    Its never language that I use with a runner. In this case however I wanted her to really get after the first 200. She is not a 400 runner I wanted to see where she was in her training.Could she go out in 24 high with no real speed work or SE work. She did. As far as tightening up I think it was mainly due to the opening 200 being so fast. Shes not ready to handle that pace much beyond 225m. The hope is as we get into longer SE and eventually spec end she will be able to extend out. Ideally we are looking to set up a 25 first 200 and a come home 28 or there abouts. We still have quite a bit of work to do.

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