12/31-In NJ. Went to Mountainview Park for an easy 3M run. 23:45 (8:20, 7:50, 7:35)
12/30-Mile warm up, followed by some hills. 5 x gradual, longer hill (200m) (39, 38, 36, 37, 35) and 5 x steeper, shorter hill (60m) (between 12.5-13.0)
12/29-.95M warm up in 7:45.... Strength work in Vare. .95M back home in 7:35
12/28/22-
On this 44-degree day, Andrew and I planned for the "pick-up reps" workout: 8 x 400, with runs 2, 5, and 8 faster than the others. The rest between reps was supposed to be 2:30 minutes. Initially, we said we'd shoot for 76 on the slower ones (1,3,4,6, and 7) and 68 on the faster ones.
Needless to say, we began the workout off pace:
Run 1: 78-low
Run 2: 72-low
After a brief discussion, we agreed to go with 80 on the slower ones and 70 on the faster ones. Andrew would lead the slower ones, while I would take the faster ones.
Run 3: 80-low
Run 4: 80-mid
Run 5: 71-mid
Run 6: 80-high
Run 7: 80-low
Run 8: 71-low
Our rest ranged between 2:30-2:45.
This workout proved harder than I thought. This performance would have been the equivalent of my workout to open the season. I recalled the days when I was in 800m shape and could do the faster ones in 64 and the slower ones in 72. That's about two seconds less per 100!
12/26/22-After receiving a text from John at 2:15 that the traffic was superheavy, I started en route to The Armory...at about 2:40. My ETA for the 5:00 start initially said 4:32. As I made my way, the ETA ticked upwards. 4:42, 4:52, and then 5:02 and 5:12 as I neared the NYC exits. The traffic was bumper-to-bumper. I wound up taking an exit I had never taken before and making my way to the George Washington Bridge and route 9 by cutting through a series of NJ towns. By the time I arrived at the Columbia University parking lot, it was 5:12. I jogged to the building, hit the restroom upon arrival, then hit the arena. By the time I got upstairs it was about 5:18. I checked in for the 400m upon arrival and started jogging immediately, not spending any time connecting with pleasantries. As I made my way around the track, I could see that section five of only eight sections of the 60 was on the track. I covered just 4 laps, 800m, and started stretching. By this time, 400m competitors were called. I lubed up with analgesic and kept stretching. As the women hopped on the track, I made my way over, knowing that I would be in heat 5 (with a modest but realistic seed time of 59.95) in lane 5. After the two heats of women, I donned my spikes and did some pickups in the warm-up area. While I felt rushed, I seemed sufficiently loose.
I made my way over to the staging area once heat 3 of the men was up. It was about 5:45. I joined several of my teammates: Rob Ciervo, Nick Damalas (who didn't arrive until 5:35!), Wally Hernandez, and Ray Parker. Made conspicuous by his absence was John Curtis, who I later learned was still en route. Rob and Nick were in heat 4. When the gun went off for their heat, competitors in heat 5 were instructed to hop on the track. I watched their race with interest. Rob had the lead at the 200m mark, but Nick was tracking him with confidence. Coming down the homestretch Rob showed a bit of fatigue as Nick edged him out at the line. This gave me some motivation.
I was in lane 5 with no one to my outside. I decided not to use starting blocks. I knew I needed to be assertive but not aggressive. (I wasn't in sufficient shape to be aggressive!) I broke the cones first and hit the 200 mark in 27.91. Running within myself, I could scarcely sense anyone immediately behind me. The final time, 57.91, was a bit of a surprise given my current fitness level. Admittedly, my goal, however modest, was to break 60 seconds! 27.91/30.00=57.91 isn't that bad. 400m race
Knowing the 200 was just around the corner, I checked in. I kept my spikes on for a while, but then thought better of it since I was in heat 15, lane 5 (again). (After posting 57.91, I wondered if my 28.82 seed time was perhaps too modest.) I wound up having about 45 minutes or so to recovery. Rob and Nick would have none of it; they weren't up for another race, much less a 200 on less than an hour's rest. Wayne and Jacques would find themselves in heats 10 and 11, respectively. I hung out with them in the infield beforehand and passed the time with an awkward conversation or two with other competitors. I jogged around a bit as well, trying to keep myself loose.
After Wayne and Jacques finished their efforts, 26.69 and 25.80, respectively, I put on my spikes and made my way over to the staging area. When it was time, I stepped onto the track. I didn't need to adjust my starting blocks too much. In fact, I left the pads intact and simply softened the angle placement of the blocks. I got out okay when the gun blasted. Perhaps I relaxed too much, as I sensed someone coming on from the inside as we hit the homestretch. I got nipped at the line. 26.39 vs. 26.46. All in all, it was better than I had hoped. And...I was glad to be back. And...I was glad I didn't sustain an injury!
12/25/22-Pre-race effort:1M to Vare. Stretched. .5M back to Jennings.
12/24/22-took off
Wed, 12/21-Mile to gym in 7:35. Strength work. Mile back home in 7:30.
Tues, 12/20-Mile warm up. Stretched in the Commons. Did 10 hills (~60m) behind the Commons. Forgot my watch!
Mon, 12/19-1.08M to gym in 8:20. Strength work. 1.08 back home in 8:15.
Sun, 12/18-
Did 2x200, 2x150, and 2x100 with Bruce, John, and Andrew. Chuck K. did the 200s and 150s. Wayne did his own thing and Chuck K. joined him for what appeared to be 80m pick-ups.
The goal paces were 31/32 for the 200, 21/22 for the 150s, and 14/15 for the 100s.
I managed 31-high, 31-low, 21-high, 21-low, 13-mid, 14-low. We averaged 3:00-3:30 rest time between efforts.
John's speed is there; he easily outpaced the group. Bruce pulled up lame on the second 100m. Hope his hamstring is okay.
About 10 of us (Bob, Chuck K. Chuck S, Wayne, Bruce, John, Alison. Sioban, Andrew and his daughter) enjoyed breakfast at Jennings House. It was awesome, as we enjoyed each other's company and celebrated Alison's birthday.
Fri, 12/16/22
Ran .6M to Vare (4:40)
Strength work, including box jumps
Ran back home .6M in (4:40)
Thur, 12/15/22-Did 6x150, three fewer than the 9 I have done this time of year the last few seasons. I jogged over to campus dropped my bag in the Rorer Science Building, then headed to the track to continue my warm up. After three laps around the field, I'd head back to Rorer for stretching (indoors). After a modest period of stretching, I headed to the track. I was 6:40 at this point.
The goal was 6@22, with a rest-walk across the field and back to the start. This wound up being between 2:20 and 2:30.
22-high, 22-mid, 22-mid, 22-mid, 22-low, 21-highWed, 12/14/22-took off
Tues, 12/13/22-
Ran 1.06M to Vare (8:00)
Strength work, including box jumps
Ran back home 1.06M in (8:00)
Mon, 12/12/22
Ran 1.06M to Vare (8:05)
Strength work, including box jumps
Ran back home 1.06M in 7:50
Sun, 12/11/22
Bruce, Andrew and I did
2x100m (:15.xx) walking recovery equal to running distance
2x200m (:32/33) walking recovery equal to running distance
2x300m (:53/54) walking recovery equal to running distance
2x200m (:32) walking recovery equal to running distance
2x100 (:14-mid/14-low) walking recovery equal to running distance
Sat, 12/10/22
Ran 1.06M to Vare (8:05)
Strength work, including box jumps
Ran back home 1.06M in 8:05
Fri, 12/9/22
Took off
Thurs, 12/8/22
2x100m (:15.xx) walking recovery equal to running distance
2x200m (:32/33) walking recovery equal to running distance
2x300m (:53/54) walking recovery equal to running distance
Wed, 12/7/22
Ran 1.06M to Vare (8:05)
Strength work, including box jumps
Ran back home 1.06M in 8:05
12/5/22-Tues, Jogged a mile. Made my way inside the MS. Stretched in one of the practice rooms. I then made my way out to do 6 hill repeats on the pavers leading up to the tennis pavilion. The length, according to my watch, was .12M+/200m, if you start from the street. I covered the distance in 37-40 sec. My recovery was jogging back down in 2:00.
12/4/22-Mon, Mile warm up. Stretched in Vare. Strength work. Mile cool down,
12/3/22-Sun, While John and Bruce did a 300M time time in 42.1 and 45.1, respectively, I managed my own efforts: 4x100 (15 sec) and 4x150 (22/23), 3 of them, pick-up style, with John and Bruce.
12/3-2.3M
8:25 first mile.
Proceeded at 8:00 pace for second mile.
1.5M into the run, I turned to doing a fartlet.
Finished up in 18:15. (2.3M)
400 meter training blends pacing and fatigue management during workouts for sprinters. 400 meter training requires developing multiple energy systems physiologically because the race requires both the anaerobic (70%+) and aerobic (40%) energy systems. 400m training workouts should include sessions using these different energy systems.
In a typical race, the highest velocity levels during the 400 meter are reached near 150 meters, with minimal deceleration occurring from 150 meters to 300 meters, followed by another drop off in speed during the last 100 meters, running at different paces requires different sprint mechanics.
The 400m training program includes strength training, plyometrics, and medicine ball exercises.
Running percentages based on 400m personal best of 50 seconds; adjust the times based on the personal best or goal time of each athlete.
This 400m training plan is a 10 week program; the sprint training course has a complete 16 week 400m training plan and 16 week plans for 100m/200m and 200m/400m athletes.
Monday
5x250m at 85-90% (30-44 seconds) with 90 seconds rest
Plyometrics and medicine ball
Tuesday
Fartlek Run: 10 to 15minutes (45 seconds easy + 15 seconds at 75%)
Strength training (60-70%)
Wednesday
7-8x300m at 75-80% (48-56 seconds) with 3 minutes rest
Thursday
2x100m (:13) walking recovery equal to running distance
2x200m (:28) walking recovery equal to running distance
2x300m (:52) walking recovery equal to running distance
2x200m (:28) walking recovery equal to running distance
1x300m (:52) walking recovery equal to running distance
Friday
1x 400m-300m-200m-300m-400m at 70-75% with 90 seconds rest
Plyometrics and medicine ball throws
Saturday
3x jog 400m-walk 200m-stride 200m-walk 200m repeats
8x100m build ups with walking the curves
10-12 minutes continuous run
Strength training (60-70%)
Monday
6x250m at 85-90% (45 seconds or under) with 90 seconds rest
Plyometrics and medicine ball throws
Tuesday
Fartlek Run: 15 to 17 minutes (45 seconds easy + 15 seconds at 75%)
Strength training (60-70%)
Wednesday
10x300m at 75-80% (48-56 seconds) with 3 minutes rest
Thursday
2x100m (:13) walking recovery equal to running distance
2x200m (:28) walking recovery equal to running distance
2x300m (:52) walking recovery equal to running distance
2x200m (:28) walking recovery equal to running distance
1x100m (:13) 5 minute rest
1x500m at 75%
Friday
1x400m-300m-200m-300m-400m at 70-75% with 90 seconds rest
Plyometrics and medicine ball throws
Saturday
3x jog 400m-walk 200m-stride 200m-walk-200m repeats
7-10x100m build ups with walking the curves
10-15 minutes continuous run
Strength training (60-70%)
Coaching Note: 400m training workouts need to include exercises for maximum velocity development including vertical jumping movements, jumps converting horizontal to vertical forces, and other explosive movements that require high rates of force development in a short period of time.
Monday
1x500m at 80-85% (1:27-1:35) with 3 minutes rest
2x400m at 80-85% (68-74 seconds) with 3 minutes rest
3x200m at 85% (32-35 seconds) with 3 minutes rest
Plyometrics and and medicine ball throws
Tuesday
Competition
OR
6x100m build ups with walking the curves
3x200m at 90% with 3 minutes rest
4x400m relay open exchanges every 100m x4 at 75%
Strength training (60-70%)
Wednesday
6x300m at 75-85% with 100m walking recovery
Thursday
3x300m at 75%-100m jog-100m sprint at 95% with 300m walking recovery
Friday
8 x 150m from blocks at 95% (22-25 seconds) with 2 minutes rest
Plyometrics and medicine ball throws
Saturday
600m–400m–200m–100m at 75% with walking 200m recovery
12-15 minutes continuous run
Strength training (60-70%)
Monday
2x 4x300m at 85-90% (46-50 seconds) with 3 minutes rest + 5 minutes rest between sets
Strength training (75-85%) and medicine ball
Tuesday
Competition
OR
10x100m build ups with walking the curves
4x400m relay open exchanges every 100m x4 at 75%
Wednesday
1x500m at 95% with 1 minute rest
1x100m at 100%
Thursday
300m-200m-150m-100m at 75-80% with walking 200m recovery
Friday
4-6x block starts at 85% (up to 50m)
4x100m relays exchanges
Strength training (70-80%) and plyometrics
Saturday
Fartlek Run: 15 to 17 minutes (40 seconds easy + 20 seconds at 75% of 400m pace)
6-10x100m build ups with walking the curves
Monday
3 x 300m at 85% (52 or faster) with 5 minutes rest
2 x 200m at 80-85% (:31 or faster) with 2 minutes
1 x 500m at 95%
Strength training (75-85%) and plyometrics
Tuesday
5-8x flying 20m build up and 40m at 75-85% with 2 minutes rest 4x100m relay exchanges
Wednesday
3x300m at 75% +100m sprint at 90% with 300m walking recovery
Thursday
Competition
OR
5x150m at 90% with 2 minutes rest (21-24 seconds)
5-8 minute rest
3-5x150m from blocks at 95% with 3 minute recovery (20-22 seconds)
Friday
5-8x flying 20m build up and 60m at 75-85% with 2 minutes rest
Strength training (70-80%) and medicine ball throws
Saturday
3x300m at 85% (:52 or faster) with 3 minutes rest
2x200m at 90% (:31 or faster) with 4 minutes rest
1x150m at 95%
Monday
2x600m + 200m walk + 200m (goal = within 2-4 seconds 800m) with 10-15 minutes rest
Strength training (70-80%) and plyometrics
Tuesday
8x150m at 75-80% with 90 seconds rest
4x100m relay exchanges
Wednesday
3x300m at 90% +100m sprint at 95% with 300m walking recovery
Medicine ball throws
Thursday
4-6x block starts up on the curve up to 50m with 2 minutes rest
5-8x flying 20m build up and 60m at 75-85% with 2 minutes rest
4x400m relay exchanges
Friday
Competition
Saturday
Fartlek Run: 15 to 17 minutes (40 seconds easy + 20 seconds at 75% of 400m pace)
6-10x100m build ups with walking the curves
Strength training (70-80%) and plyometrics
Coaching Note: Intensive tempo training are at 75-94% intensity with running between 15 and 90 seconds in duration (100 meters to 600 meters). 400m training workouts include intensive tempo training with lower intensity training and incomplete recovery designed to improve specific endurance.
Learn more about tempo training
Monday
2x500m + 300m walk + 300m (goal = within 2-4 seconds 800m) with 10-15 minutes rest
Strength training (70-80%) and plyometrics
Tuesday
4x150m at 75-85% with 1 minute rest
1x300m at 75% with 7 minutes rest
1x100m at 100%
3x100m from blocks 95% with 2 minutes rest
1x200m from blocks 95% with 3 minutes rest
1x250m at 90%
Medicine ball throws
Thursday
3x350m at 75% + 50m at 100% with 3 minutes rest
Relay exchanges
Friday
Competition
Saturday
2x100m at 80% with 2 minutes rest
3x200m at 80% with 3 minutes rest
2x250m at 80% with 4 minutes
Strength training (70-80%) and plyometrics
Monday
4-5x300m at 90%+ with 3 minutes rest
Tuesday
4-6x block starts up on the curve up to 50m with 2 minutes rest
5-8x flying 20m build up and 40m at 75-85% with 2 minutes rest
Relay exchanges
Strength training (70-80%) and plyometrics
Wednesday
6x200m negative split last 100m at 90-95% (goal = +2 seconds) with 4 minutes rest
Thursday
4-6x block starts up on the curve up to 50m with 2 minutes rest
5-8x flying 20m build up and 40m at 75-85% with 2 minutes rest
Relay exchanges
Friday
Competition
Saturday
12x100m build ups with walking the curves
Strength training (70-80%) and medicine ball throws
Monday
4-8x200m at 95% with 200m walking recovery
Strength training (70-80%) and plyometrics
Tuesday
4-6x300m at 70% with walking 100m recovery
Wednesday
6x120m build ups with 2 minutes rest
Relay exchanges
Strength training (70-80%) and medicine ball throws
Thursday
2-4 x block starts up to 40m
8x100m at 85% with 2 minutes rest
1x300m at 75%
Relay exchanges
Friday
Competition
Saturday
5-8x flying 20m build up and 80m at 85% with walking 100m recovery
Strength training (50-60%) and plyometrics
Coaching Note: During the late season, 400m training workouts will includes training within the entire speed endurance continuum (80-150 meters), with volumes reaching 600 meters to 1,200 meters in a training session.
Monday
1x250m at 90% with 4 minutes rest
2x200m at 95% on the curve with blocks with 2-4 minutes rest
3x100m 95% with 2-5 minutes rest
Strength training (50-60%) and medicine ball throws
Tuesday
3x300m at 70% with walking 100m recovery
Relay exchanges
Wednesday
2-4x100m at 95% with 2-3 minutes rest
1-4x150m at 90% with 4 minutes rest
Thursday
4-6x block starts up to 30m
5-8x flying 20m build up and 60m at 85% with 2 minutes rest
Relay exchanges
Friday
Competition
Saturday
Competition
Coaching Note: Competition simulation races can be broken down into segments during 400m training, this is called split runs. Split runs can be used to develop race rhythm and event-specific endurance. For example, 400-meter runners can train event-specific pacing by running three sets (2x200m with 30 seconds of recovery between each 200m segment at 400m pace) with 10 minute recovery between sets.
The 400 meter race requires pacing and fatigue management during the race. 400 meter training requires both anaerobic (70%+) and aerobic (40%) energy. Longer sprint races like 400 meter have different physiological mechanisms and biomechanics during various race phases.
The sprint training course has a complete 16 week 400m training plan and 16 week plans for 100m/200m and 200m/400m athletes.
400m 16 Week Training Program PDF is available in the Sprint Training Course
