Lactic Acid Tolerance Training PDF

Lactic Acid Tolerance Training
Excerpts from the www.CharlieFrancis.com Forum
This e-book is a collection of almost 7 year's worth of discussion from within the forums of the
www.charliefrancis.com website about speed endurance training, (Lactic Acid Tolerance Training)
especially as it relates to 400m running. This discussion took place between some of the best sprint training
coaches from around the world, beginning in 2004. The eBook is a tremendous wealth of information
including many posts from coach Charlie Francis. What makes this one of the best discussions of Lactic Acid
Tolerance Training anywhere in print is the open back and forth discussions between Charlie Francis and the
coaches who have followed his work for decades. Also included is the discussion of methods used by elite
athletes from the Soviet and East German era. This e-book is a one of a kind reference piece for any serious
athlete and coach whether they are training for the 400m or any other sport where speed endurance is
necessary such as hockey, football, soccer/ football or rugby. Athletes whose bodies can adapt to
performing with lactic acidosis and who can tolerate the pain of acidosis can perform better for longer.
To find the complete thread and or to post your own comments and opinions, please go to:
http://www.charliefrancis.com/community/showthread.php?6758-Lactate-Threshold-Training&highlight=kitkat
Note: This eBook intentionally starts on “Page 12”.

Lactate Training Threshold – 2004-2011
KitKat:
Regarding 400m
These are some of my thoughts...
The 400 is a power-endurance sprint, involving a high degree of technical excellence, and
the ability to maintain time-specific rhythm(s) (ie: tactical judgement) from start to finish.
From what I have read in this thread, there seems to be a slight reluctance to be SPECIFIC
about targeting speed outcomes, ie: goals.
Don't hide from speed:
Establish your target times for your athlete and get after them. Go hard. This is the
toughest race in terms of enduring pain, so this must be factored heavily into the
preparation.
Philosophy and Purpose of Training:
Establish in the athlete's mind the ideal technique for this athlete. Use drills, feedback,
strengthening, flexibility, massage, etc etc etc so that the athlete is "free" to assume the
optimal technical position(s) during the sprint stride cycle.
Then in my opinion the purpose of training is to enable this athlete to maintain his/her
optimal technique for as long as possible under the various pressure of race circumstances
- ie: high speed, high fatigue.
www.CharlieFrancis.com
12
Planning:
Don't waste any time getting down to the issues from the first cycle of preparation.
The challenge is to develop all the threads of performance: ie speed, strength, stamina,
suppleness, style and [p]sychology.
How you do this is a great challenge. It is the key to everything. Program theories abound.
But there are three main theories _ short-to-long, long-to-short or concurrent (ie: short-
and-long).
I prefer concurrent development.
For the following reasons: It takes a very long time to develop elite qualities for special
speed endurance, and also for the endurance involved in running the last 100m of a 400m
in under 12sec for a male, under 14sec for a female when running off competitive opening
300m times of m32/f36 sec.
The sooner the athlete starts to develop the qualities needed to finish the 400m at such a
level the better. Anything less than these levels will not enable a 400m sprinter to consider
Olympic finals.
Of course if that is the championship target, then preparation for multiple rounds places an
even greater need to start early.
Practical experience suggests it requires something like 10 months to develop the tolerance
to run the final 100m off 300m in the split times referred to above.
The Endurance Paradox:
In order to accomplish significant endurance training sets, a relatively high degree of speed
is desirable for the athlete at the same stage of training. Hence my preference for the
"concurrent" program theory.
Sometimes "less is more"; sometimes the more you try for strength the weaker you
become.
It is (in my opinion) highly desirable that the 400m runner does not lose much speed
throughout the year. This then will enable the athlete to have a "cushion" or "reserve time"
with which to get through the early repetitions of a tough endurance set and still hold form
www.CharlieFrancis.com
13
(ie: triple extension, etc) for the rest of the set.
For instance: a typical session I have used to lay the strength base for the 400m race is
6x200m in the come-home speed for the target-time 400m, with jog-200m recoveries
(must be run under 2mins).
For a male hoping to eventually run 400m in 44-flat the objective of this session is to run
6x200m in 23sec with jog recoveries as above. For a female hoping to run 400m in 50-flat
the objective is to run 6x200m in 26sec with jog recoveries, as above.
Race Modelling:
The training target times in the 6x200m (which ultimately collapses to 2x200m off 2mins
at race-specific splits) are based simply on the most common race models.
The models are: 400m in 44.0sec (1st 200m in 21sec, last 200m in 23sec); 400m in
50.0sec (1st 200m in 24sec, last 200m in 26sec).
Obviously there will be variations to these models based on the type of athlete involved.
Some have great speed at 100m and 200m, others have endurance capacity suggestive of
800m talents.
Athletes with whom I developed my own training model had modest career personal best
100m times of 10.4el (male) and 11.6el (female). Outcomes at 400m: 44.3el (third round)
and 50.2el (third round).
Program Structure:
I prefer concurrent development basically from Day 1.
I have found best results following a weekly pattern of two days training, one day rest,
three days training, one day rest.
The general prep cycle is basically two x six-weeks of training.
But my experience indicates a dynamic stereotype is established firmly after as little as

three weeks.
Therefore to avoid this problem, I loosely divide the six-week cycle as follows: first two-
and-a-half weeks can be described as strength & endurance. The second two-and-a-half
weeks can be described as speed & power.
The sixth week is what I term a "rest and test" week, involving time and gym-strength
tests on two weeks separated by at least 48 hours.
This enables me to keep a close eye on technical development (or deviations) and allows
me to stop any dynamic stereotype or fatigue-related issues before they become a threat
to the yearly goals.
later...kk
www.CharlieFrancis.com 14
Hi Chris, PJ et al
Short speed development:
Two days per week during the speed-power period of the general prep 2x6wk block and
thereafter every week, except when we may opt to return to a similar GP block to insert
another little wedge of basic training as the season progresses and opportunity or necessity
may arise.
The speed development days always follow the Rest days, so that the sprinter is as fresh
as can be managed thereby enhancing the prospect of establishing better neural patterns
in the relative absence of fatigue which causes interference and therefore potentially injury.
Charlie is the best reference for anything to do with speed development. There is nobody -
and there has never been anybody - to match his knowledge. I mostly use a short-to-long
approach to this issue, as does CF I believe.
My speed sessions usually start in earnest with 2 x 2 x 40-20-20 (where the first 40m of
thereabouts is acceleration from a standing, crouch or flying start, the middle 20m or less
is a max velocity/lift zone, and the last 20m or so is an exit zone where velocity
maintainance with emphasis on relaxation can be rehearsed.
Establishing the race model:
I realise that achieving max acceleration and max velocity usually takes at least 60m of
max effort sprinting to fulfil, but in training specifically for 400m there is less emphasis on
the need to achieve 100m-like acceleration values.
More important is to develop the "feeling" of arriving at the 60m zone in a fully upright
"lift" (ie: triple extension) position with optimal speed after which relaxation and form
become the next target objectives.
This requires considerable rehearsal because, like most other tactical and technical aspects
of the 400m, the execution will need to be accomplished under extreme duress in a race
when the poorly-drilled competitor will often lose proprioceptive awareness in the heat of
the moment.
Therefore we do a huge amount of race modelling throughout the year - eventually working
into and out of the bends - although mostly on speed development days and on the day
before any race.
Skipping:
I saw that PJ likes to use skipping. I do too (not with a rope). I like the fact that skipping
horizontally is a gentle but explosive activity which encourages triple joint extension (hip,
knee, ankle - in that sequence) and "active" ground contact.
For me, skipping is a safer alternative to bounding. I often see athletes failing to achieve
triple extension and a neutral pelvic position while bounding, which is not particularly
productive and is definitely an injury risk to lower spine/groin areas.
I often use skipping on flat grassy surface 2-3 x 100m alternating with acceleration and
some sled-resistance work. (eg: 2x80m build-up, 2x80m skipping, 2x60m light sled or
resistance cord)
So I make up compound sets - from 3-6, but when done in volume this session takes on
the characteristics of a power-endurance session for which of course there is always a
place in any of the sprint events.
There's nothing special that I do in the short-speed development area, or for that matter in
any other area. It's just how everything works together, how much time the coach can
afford to give the athlete, how much talent the athlete has, and at what stage of
development the athlete is at which determines the specifics of the training work and the
outcomes.
Kk
Hello Chris,
The answer was in the post, "I often use skipping on flat grassy surface 2-3 x 100m" ---
etc.
I prefer skipping alternative legs over a distance of about 100m. That can be surprisingly
fatiguing. PJ's idea of going out to 250m is very interesting but I suspect form may suffer.
When I see a breakdown in form, my attitude always is to either stop the repetition, stop
the set or stop the session - depending on whether the athlete can regain form after a
period of rest.
I know a lot of athletes have used rope skipping on the spot, but I'm not a fan.
There are so many different things you can do in training that can contribute to improving
an athlete's performance. But you cannot fit everything in. So in the final analysis I have
just tried to find things (drills etc) that suit my purposes. I only use three drills. The rest as
far as I'm concerned is window-dressing.
Merry Christmas all

Kk
Hi! a few Qs, if i may...
i understand what you are saying about special endurance pacing according to individual's
ability, that it takes long time (i.e., 10mo) and should start early on and your preference to
a concurrent approach
my question is: would you try to develop speed and special endurance at the same time
throughout the season? if yes, from your experience, do you think this is possible and you
can take full advantage from the development of the two?
i am asking this because of PJ's comments, where he targets accel and special endurance
work, but not speed work along with special endurance to a great extent (his example
being the comparison between Ottey and Privalova in a previous page)
[PJ, sorry if i am saying something wrongly here; let us know]
if not, would you focus more on speed first, or special endurance within a season? for
example, within a 6wk cycle you seem to prefer the focus on speed later on; is this true?
But, if you want to have the cushion you are saying above, wouldn't speed come first to
allow you finishing sessions like those involving the 200s? or, as i understand it from your
second post, is it just the focus shifting from cycle to cycle, maintaining those elements
already improved? i.e., both developed within a season, which brings me to my first point
(a possible conflict -my favourite word, you see)
just trying to clarify what you are saying... i understand that a few things and their
manipulation will depend on strengths/weaknesses of the individual
thanks!
KK: hi Nik and to PJ are you getting any of this? because it is you who flushed me out to
post on the topic
My feeling is that "special endurance" is probably something like a max effort 300m sprint.
That's what I think this term refers to.
Anyway, in the program structure I have used it is possible to work on all elements
concurrently.
A Sample Week:
Eg: Day 1 (Rest Day);

Day 2 (Speed, maybe 3x block, stand, fly, 20, 30, 40, 50, 60m);
Day 3 (Specific 400m endurance, such as 6x200m in sub-24sec with 2mins jog-around
recovery);
Day 4 (Rest Day);
Day 5 (Special Speed Endurance, such as 300m, 250m, 180m all max with 15min>
recoveries);
Day 6 (Endurance, maybe long hills with jog recoveries);
Day 7 (Maybe temp, such as 2x5x100 for form, rhythm & relaxation, or pool session);
then the cycle of rest-train continues, hence Day 8 would be a Rest day again.
Weight lifting would follow the track/speed sessions ( on the above model, that would come
in the PM on Days 2, 5 & 7).
The concurrent concept allows the 400m sprinter to maintain a decent amount of speed
year-round. So I would never ask an athlete to run say, 6x200m, in any pace closer than
about 2sec of their running-start-1RM for 200m current at the time of the session.
Eg: If a woman is only capable of running 24sec or just under (with a flying start), her
target for that day would be high 26sec. If she blew into the mid-27sec I wouldn't be too
concerned, but might suggest for the time being that she walks the recoveries, or that she
splits the 6x200m into two sets of 3x200m with 10mins between sets. Eventually, maybe
after five or six weeks, the two sets would be merged to accomplish at least one set of say
5x200m in 26sec.
Taking the Heat Out:
I try to take the heat out of the back-up days. That's to say, I don't like to run - for
example - a female over some 200m sprints in 23sec, followed the next day by some more
200m sprints in 24sec-low or high 23sec (or splitting the equivalent en route to a 300m).
For me there needs to be more separation of intensities, although at various stages of the
year I will schedule training to simulate multiple-rounds nature of a tournament.
A good female athlete with 50sec 400m potential will find running 200m in 26.0sec-26.9sec
very comfortable at any time of year. With a decent warm-up (& preferably massage, spa
etc the previous night), she will be able to run at this pace without risk of injury the day
after firing all guns the previous day.
The training effect obviously comes through the accumulation of fatigue. By the third 200m
rep in the set of 5 or 6, life is starting to get ugly and by rep 5 she knows what it feels like
to finish a 50sec 400m. (ditto for a male at 44sec effort)
Flying on Auto-Pilot:
There's probably nothing scientific about this, but it's just my coaching experience that
leads me to believe the elite 400m sprinter needs to develop the proprioceptive awareness
that what s/he is doing technically and rhythmically to run (f)26sec or (m)23sec on the
sixth rep of 6x200m is exactly what s/he will need to reproduce in the Olympic arena.
When fatigued, pained, confused, bedazzled and/or scared in that championship moment,
the athlete needs to be able to "centre" (find a calm place to shelter in the storm) on that
familiar feeling experienced in training.
My athletes tell me it is like a pilot flying blind in a storm, flying on auto-pilot.
S/he knows that s/he doesn't have to find anything special - just reproduce training form.
That is Specificity in practice.
Use it or Lose it:
With regards the short-to-long or vice-versa: The concurrent model requires a fairly high
revolution (call it Variety) of work types (to avoid dynamic stereotyping and to "use it so
you don't lose it".
You could easily start with the "speed & power" micro cycle and then go into the "strength
& endurance" micro-cycle. But after only about 17 days you'll be back doing the other
micro-cycle again. It's the chicken and the egg I guess. Which came first? Does it really
matter with regards to the 400m in this type of program model?
Kk
CF: Kit Kat makes a critical point. When Special Endurance is moving forward, you always
know where you are and what to expect in a race. This is how confidence is established- to
say nothing of the performance capacity in the first place! All you have to do is go out
there in the meet and repeat what you've already done in practice- nothing more!
Nik: thanks for your quick reply!
what you are saying in very clear and interesting and to me personally, since a few years
back, when i was doing more 400m races, i'd come to the following weekly cycle; please,
see below:
day1: short/max speed (up to 60m) + heavy weights

day2: special endurance (250-350s; not many)
day3: rest day (tempo, stretching, active recovery, in general)
day4: (max speed/)speed endurance [80-120(-150)m] + weights
day5: longer special endurance with lower intensity (400-600m)
day6: passive rest
day7: tempo -usually in the morning, just to cut the weekend in half and have the max
from recovery during these two days
don't ask me how i came up to these; just through reading i found some logic behind this
sequence and i was rather suprised when i saw your post; now, i can see some mistakes
there and when i recall all details; but given your weekly example and the fact that i had
some good progress -and in speed as well, suprisingly perhaps- i feel i wasn't doing that
badly;
perhaps it suited my self -i.e., better results via longer intervals; perhaps there were
weeks it was a bit too much (e.g., the two special endurance sessions and/or the speed
endurance before the long special one), but at least it felt hard only during heavy weeks
anyway (when one of the two sessions -usually that of day 5- was much easier) and my
speed didn't seem to be affected by concurrent use of speed and special endurance
(despite some seemingly intermediate speeds, if any after some analysis, i.e., actual % of
pace, recoveries, etc); and despite my only two weight sessions, i wasn't feeling i needed
more for that distance;
of course, the focus for each of the elements was changing from cycle to cycle, but that
was my general plan...
i could feel the difference in pacing from day to day, so i suppose, i was "taking the heat
out" as you are saying -even without quite knowing it- and the speed improvement was
helping me in the first few special endurance reps
the "train race pace-run race pace" thing, as Charlie confirms, it really felt this way, or at
least after getting used to the right speed...
and about the short/long, long/short, concurrent etc, since everyone understands that
focus should shift from cycle to cycle -or even sooner as you suggest- perhaps it doesn't
matter that much, or at least specifically for this event, as different approaches might
apply to a different extent to individuals and athlete's needs will show you the way...
any comments on the above by anyone would be very appreciated!
PS perhaps PJ's having too much of a good time at the moment...
PJ: I'm back after some days off and now i see great posts here, thanks KK that's my Xmas
present. That's too much in one time for my poor-late-2004-head, so i will print it and read
it and read it again.
I have nothing to object to what you globally said to the 400m philosophie and example,
and obviously it works, and, i think, in some points at least, it's close to what i'm trying to
apply.
3 weeks ago i planned 8 x 200m walk 5min as rest, she ran it in 27sec and the last one in
25sec. I didn't expect her to run that fast, i planned a sub30sec.
I plan such cessions 1 day a week, the following weeks after the 8 x 200 go like this:
- 7 x 250m rest 5min (times 37sec, which is the desired 300m competition split)
- hills/boundings in order to do a break
- 6 x 300m rest 5-4-3-2-1min (times 52sec, the actual 400m level of the runner)
- 4 x 400m rest 5min minimum (times 70-75sec, the 500m target time for this runner)
As you see i'm very concern about the proprioceptive awareness, the best at this game are
400m hurdlers who are used to master their mechanics in accordance with their current
shape and the race sections.
As you see the volumes of these cessions are respectively 1600m, 1750m, hills, 1800m,
1600m. And an other wave like this will follow, but with longer distance for a similar
volume. Then, wave after wave, i'll concern about increasing the intensity.
I'm so cold of making too hard cessions because the runner is young and i'm concerned
about the long-term development. 2005 for sure won't be the ultimate year but the year
where i can see how the body reacts to these kind of "half" cessions i plan which transform
as skill increase in cessions with much higher volume and ... vomitive sensations.
So far, among other things, this athlete experience the feeling of running at 37sec, 52sec,
70sec paces but soon, she'll start what i call specific 400m cessions, kit kat you give an
example with the 24sec + 26sec 200m, which is the 400m devided in sections and the
athlete experience the proprioceptive of the competition pace and like a puzzle will put
things together for the ultimate competition. The 37sec, 70sec will be used for tests at
300m and 500m distances, and of course the 52sec or better during competitions.
Nikolouski: yes i use mainly acceleration work and special endurance work for her, no
classic speed work, however, acceleration is also a speed work... So far muc of the
acceleration work (distances up to 40m, few reps to 60m) on the grass, because i'm not so
concerned about the times right now, this i took from Kratochvilova, who also said she had
few injuries during her career because she avoided track and spikes. In the general prep
for 400m i would use track only if it's needed.
KK: Hi Niko, ca va PJ
Yes "taking the heat out" is just a loose term to mean getting away from the sheer speed.
PJ, some questions from me which your athlete may well also ask :
Can you explain how you intend to progress from 250 in 37sec to 300m in 37sec by using
the repeat 250 session?
Can you explain the relevance of running repeat 300m in 52sec to the lady's current 400m
best of 52sec?
And can you explain the relevance of repeat 400m in 70sec (to 75sec) and how you will get
to 1x500 in 70sec (to 75sec)? The 400m in 70 predicts 500m in around 88sec, not
factoring in fatigue acrued over the extra 100m.
I know the times you mention are interesting (37 race split, 52sec current PB, 70sec target
500) but I'm not sure you will get your objectives from the extensive tempo sessions
listed, albeit that they are no doubt difficult to run.
I am certain you will progress the work, but I am trying to be helpful in challenging you to
consider where the program will be going and how long you will take to get to your target
which, based on your 37sec opening 300m split ambition, must be 51sec or faster for
400m.
Race Modelling (again):
Personally I think that for women 400m runners the target remains 50-flat, so we are of
the same view there.
I am fully aware it will take considerable time to get to this target, perhaps a 52sec
performer may plan to be there not before 2008 (although I hope you can take her there
much sooner).
I mention the 50sec as the standard, and therefore refer back to the basic models for
achieving such a time: 1st 200 in 24sec, 2nd 200 in 26sec, 1st 100 in 12sec, last 100m in
13sec, last 300 in 38sec.
Of all the model targets, the come-home 300m in 38sec is the most difficult objective to
achieve and will take the hardest, most consistent work over the longest duration to
achieve.
Flush and Feed Mechanism:
I too use some extensive tempo, to develop the capillary network in the legs to help "flush"
out the lactic acid buildup and "feed" nutrients to the working muscles by improving the
blood supply to the working muscles.
I use 12x150 with some jog recoveries in 23sec or faster (on grass track) and also I use
9x300m in 50sec or faster with jog recoveries on a grass track.
But these two sessions appear just once each in the first six-week cycle and then they
appear once each again in the repeat 6wk cycle.
Race Tempo Tolerance:
These sessions are additional to my core lactic tolerance race-tempo work typically of
6x200m in 26sec jog recoveries, and some long hills (50sec+) with jog-down recoveries.
The 6x200m and its derivative sets (eg: 2x2x200m) and derivatives of the 300 and 150
sessions (eg: 2x300+150 off 30sec recovery between reps/ full recovery between sets, or
2x200-300+200 where the opening rep is tempo and the backup rep is race-pace flying
26sec 200m-pace) are moved forward very quickly to become race-rhythm specific as per
examples given.
I guess what I am exploring with you is whether you intend to go race-pace specific in your
endurance track training, and if so, how will you get there and how long will you take to
get there - to the heart of the issue? Maybe I am impatient. Or maybe I just prefer to skip
the foreplay.
Kk
KK: Hi Dazed, et al
Speed is Specific to Itself:
Charlie once advised me "speed is specific to itself" and that is so true. Even an increase of
as little as, say, 0.5sec over 200m (from say, 23.0sec pace to 22.5sec pace) will have a
major impact on adaptation.
It may be that you can run 23sec comfortably, but may struggle to do much in the way of
reps at 22.5, plus you may pull up surprisingly stiff or sore the next day after moving into
a faster speed-band. [Nevermind moving from 21sec+ to 20-point)
Experience with some Olympic level 400m sprinters indicates adaptation is accomplished
after as little as two weeks training of at least two sessions per week in the target speed
band.
However the adaptation does not last long - maybe only another couple of weeks - if the
training is performed for only two weeks.
Adaptation will stick for perhaps five months if the training is maintained at the same
quality for one month (and then elements of the same set are later still touched on
occasionally). This huge improvement in duration of adaptation after 4wk as compared with
2wks mystifies me, but I have experienced it to be true.
The dilemma is that each new speed band - which I believe can be as narrow as 0.5sec
increase over 200m - requires a period of attention before the adaptation is stablized and
locked in for a season.
The Grand Plan:
As you can see, an athlete could spend a very long time climbing the pyramid of such
bands before they can get into the race-specific band of speed s/he really wants to become
tolerant in.
So many coaches build the world's biggest base, trying to gingerly move up gradually
through the speed gears "in the four-year plan " or whatever. Then they actually end up
spending only the last six weeks of the program time-line doing training relevant to
competition requirements. And cramming this race-pace into such a short period the
athlete almost inevitably gets injured, flat or plateaus into a dynamic-stereotype rhythm.
Coaches call this kind of crap "training to train " but they lose the plot, lose the race and
end up losing their athlete and rightly so.
I just prefer to "cut to the chase " - start working at race-specific pace as early as possible
in the training year.
For an aspiring male 400m runner like yourself Dazed "race-specific" can mean running as
slowly as a flying start 23.0sec-to-23.9sec for 200m which would be easy for a 20.6el
200m performer like you.
Although to get the kind of benefit you might be hoping for you would need to be running
that 23sec 200m in a state of fatigue, hence the option of an aforementioned set like
6x200m in 23sec off 2min recoveries.
The last three reps will be very ugly but your adaptation will be specific to a 44-flat 400m
which should be the target area for anyone of your capabilities and ambition to become
more than a relay reserve. You are a better talent than that.
Moving to more targeted 400m training, perhaps along the lines suggested in this thread,
may also help keep those injuries at bay.
Kk
PJ: I shouldn‘t have focused on these specific times on my former post, because there are
not the main concern. The main objective of these workouts is development of « power
aerobie ». The minor objective is to learn to the athlete to run at a desired pace, after a
race an athlete should be able to tell how much time he/she ran regardless the state of
fatigue, and be able to reproduce times reps after reps. But, i chose 37sec numbers
because coincidently it is a goal time and it is the ideal time for these 250m reps at this
volume. So there won‘t be a progression from 37sec for 250m to 37sec for 300m. After
some years, this athlete who runs the 4 x 400m in 70-75sec with 5min reps will be able to
run 8 x 400m in the same conditions indecember/January which is the level of a sub50sec
performer.
After these foreplays, we will start in mid January the specific, race modelling workouts.
Remember my weekly scedule is Monday aerobie+PPG, Tuesday speed, Wednesday
aerobie-tempo (or rest), Thursday Special Endurance, Friday aerobie-tempo, Saturday
start/acceleration, Sunday rest. From mid-January, the speed day (which was for instance
more acceleration workouts of 30m runs, or 60m on the grass) will transform on more
lactic form, with longer runs up to key distances such as 100m, 150m, 200m, 250m at the
400m competition pace. After this transition, in February, cessions could look like 2 x (3 x
100m) in 12.5 rest 2min between reps, 6 between sets, later an other workout like 2 x
(100m + 250m) in 12.5sec and 31sec, rest 2min between reps and 20min between sets.
The total volume of 600-700m is just a little over the speed volume already in place. The
distance will increase to reach the ones you mentioned. The special endurance on Fridays
will be regularly the place of 500m tests form January (about 4 until June) or of 6 x 300m
rests 5-4-3-2-1min with decrease total times test after test if everything is OK. Please tell
me what you think.
I like the 2 x (200 + 200), and that‘s a nearly the same thing 2001 World Champion used
for example seven days before WCh final she did 23.8 <15min> 23.6 <2min> 24.8. Her
splits during the 400m final were 23.9 (electric time rounded) for the first 200m (which is
worth 23.6-23.8 hand times she did during the workout) and last 200m in 26.0. The 24.8
may correspond to the pace she had in the 200-300m section (12.4).
I‘m a little cold to use these kind of workout would you use it for someone whose ambition
is to break 52sec or which adaptations would you make ?
KK: Hi PJ,
Thanks for not taking offence at my impertinent questions.
Your reply is multi-layered. I want time to consider.
With regards the final question from you, I am going to assume the workout you referred
to is like the one used by the 2001 world champion.
I think it is no problem to use the same kind of set for any athlete with some training years
behind them.
The problem can come if the coach's demand (athlete's own expectation) for intensity is
not in line with the individual athlete's capabilities at the time.
I think you can work out from your own coaching experience and from established models
what would be reasonable rep-time expectations for the individual at hand.
It's the Differential which Matters:
So while your aspiring sub-52 lady may not return to you a set of 23.6 & 24.8 off 2mins,
she may return 24.1 & 25.9 which would still be OK. It is the differential that matters and
the aim is the same as for the race: sub 2 seconds.
But in reality I think you should use the basic construct and then let your athlete fill in the
blanks with whatever she can do. Then you let her time-trial or race (over 400m, 300m or
200m) and see what time she produces.
Over a period you build up a model for this individual athlete based on the trial/race
outcomes compared with the times she achieves for this sample-set and you have for
yourself a reliable predictor.
With regard to the 2001 world champion's set. I doubt that in her supreme state of fitness
at that time a 400m race tempo 200m in 23.8 with 15minutes recovery would have had
much impact on the following 200+200 off 2mins. This (2+2 off 2) was the real test.
I would have to search my old training logs to find any useful data for females, but I
definitely recall the male 400 Olympic finalist I was so fortunate to coach would always try
to negative-split this set.
So he would run the first 200m from standing start in, say, 21.2sec, and then 2min rest,
and then the second 200m from a flying start (maybe three steps) faster than the first. On
20/6/93 he ran the set in 21.2 & 20.7sec.
For Old Times sake:
In 1993, here are some pre-departure (for Europe) training sets:

16/6/93: 300 in 33.2, 200 in 21.2, 200 in 20.4
20/6/93: 200 in 21.2 (2mins) 200 in 20.7
21/6/93: 300 in 32.8 (two bends) 200 tempo in 20.7!
23/6/93: 200 time trial, flying 20.15; full recovery (maybe 45mins) then 200 (20.7) + 200
(21.0) off 2mins.
26/6/93: 400m race trial 45.2sec (splits 21.8 into headwind & 23.4 home)
28/6/93: race model 3x100 from blocks on bend; 3x300m tempo first 200 and max the
third 100m (total times 32.9, 33.6, 33.3) off full recovery
1/7/93 : Race modelling opening 120m (4x120 from blocks on bend)
2/7/93: Tempo 3x200m 23.0, 22.1, 21.1
4/7/93: Time trial flying (three-stride start) 300m around both bends. 31.5 (PB) manual
splits 10.16, 20.4, 31.43. Temperature was 15C.
4/7/93: Depart for Bislett, fell violently ill , lost six kilograms over the next two weeks.
Withdrew from Stuttgart world championships. Merd! It's a cruel game.
In the Olympic village some years earlier in a trial 13 days before competition he rolled 200
in 20.6 (manual) in still conditions and 18mins later 19.8 and looked effortless.
Three days later he rolled 300m in 31.6sec. That was also looking effortless. It was all built
on rhythm and technique. That was 10 days before the first round heats. Great days.
KK: PJ hi,
You always ask the right questions.
Overtime v Overdistance:
I have never asked a 400m runner to train further than 320m "on the track" in a single
repetition. Maybe I should have, maybe they would have run even faster but nevertheless
it's not my way.
Instead I used long hills of about 360 metres to accomplish my multiple aims of building
power, maintaining triple-extension, and enduring the sprint performance for longer than
the target-time of the 400m race.
The aim of running further than the race distance I have always assumed was to help
enable the athlete to better maintain his/her velocity down the home straight. This would
presumably be achieved by making the athlete extremely strong and more tolerant to lactic
acid.
For me, I found that if I gave an athlete 600m or even 400m to run as a tempo run or as
part of a complex set, the athlete's form would be mediocre at the start because they
would try to preserve energy for the finish.
And their form at the finish would also be mediocre because they would be fatigued
anyway by the accumulated distance.
Therefore I decided what was really more significant in the exercise of "overdistance"
training was to run at the required rhythm for longer than required for the actual race
distance. Hence I termed this idea as "overtime".
The Role of Hills:
Actually the only occasion for "overtime" training was on the hills. I would ask the females
to sprint a course I knew would take them longer than 50sec and the men would be
required to sprint for longer than 44sec. The logic is consistent with my ideas on race-
modelling.
The typical general preparation set up on the hills was: A safe surface of grass rising at an
angle of from 12-15-degrees.
The distance run was actually about 360 metres.
A typical session was 2x2xhill. Recovery was jog down between reps; 45mins between
sets.
The sprinters wore long spikes for traction, to encourage quality of contact from the outset
of the training year.
The hills would appear three times during the first two weeks of the 6wk general prep block
and thereafter from time to time as the program evolved over the course of the year.
The adult, aspiring elite females would take from 62sec-to-54sec, depending on their state
of fitness, their ability, the particular hill, the length of the grass etc etc. Males would run
55sec to 48sec, thereabouts.
Split Runs:
These "overtime" sessions have complimentary track sessions which improve the specificity
of movement both mechanically and on the clock as regards race-modelling.
In previous posts (somewhere?) on this thread - an endurance run in its own right! - I
referred to split runs such as 200+200; or 300+150. These are staples of my programs.
If the wind is adverse on a day I plan 2x300+150 then it also gives me the chance to play
with the focus of the session. There will be plenty of calm days to rehearse high velocity.
So the emphasis of the set 300+150 (off 30sec recovery) will be to run the 300m at fast
tempo to serve as a depletion effort, then attack the backup 150m at 100% using the
tailwind for this backup run. Eg: For a top female the 300m may be run in 40-45sec
(instead of sub 39sec) and the backup is whatever she can provide.
I think using this kind of work yields better long-endurance results than the more typical
600m runs, although in the rest and test weeks I often plan a 600m race.
I think if you race a 600m it's great training, but I don't like the reps, not even at 400m
because I think the 400m is such a psychologically cruel race that I know the athletes I
have worked with/for have appreciated coming to the distance only for competition with a
fresh mind and an attitude of enthusiasm because they want to put their training to the
test - at 400m.
It may seem surprising, but the two Olympic finalists I coached were among the best
finishers in the world. And before he joined me, the male had been a disastrous finisher.
We knew this program worked well for him in May of 1988 when he raced a 600m against
the national 400m champion (and then recordholder) and another guy, the national 800m
champion. Our guy sat for 500m and kicked them to death in the final straight.
I'll come back to you on the second question when time permits please.
Kk
KK: Chris,
Look harder. There must be a golf course or an area near town on a nature-strip beside a
road, or in a parcel of public land or parklands. There's got to be a strip of at least 250m of
reasonable incline on grass (and/or dirt - some sort of soft but not shifting surface). If you
can get the basic depletion sorted out over say 250m, then you can turn a bend and get
rack up the remaining time on a flat section of grass.
The city I live in has very few appropriate hills but many athletes travel 45mins to use the
same one. Look around when you're driving in your home town.
I think any program must be tailored to your environment and/or your needs. I do believe
you need that long continuous sprint of around 55sec. As the program moves forward you
can - as do I - go to a longrep-shortrep complex set. But if you really cannot find an
"overtime" training venue, maybe it's the 600s on the common for you. It works afterall,
there have been plenty of Olympic 400m medallists who swear by 600 repeats, including
John Smith's group. But for the reasons I've been outlining, it's not my preference.
KK: Hello Nik,
I think I understand what you want.
Everything depends on your current 200m speed. If you can run a rolling fresh 200m in
22sec then you ought to be able to handle several rolling 200m in 24 to low25sec.
I believe this volume of work is a necessary precursor to the sharper 200+200 set,
although maybe I'm wrong and you can go straight there. I wouldn't though.
As mentioned previously no-one is obliged to start first up with 6x200 in 26.0 on the
button with jog around 200m recoveries in sub 2min. That would be the aim for a potential
50-flat 400m runner who may have no particular weapons, ie: no blazing short speed, no
sensational 800m-type endurance.
However, somewhere in the thread, I suggested breaking the 6x200 into two sets, with
walkback recoveries and then ultimately merging the two sets into one of 5 or 6 reps.
In a session of 6x200m for example, I don't think it is necessary to go softly-softly at

speeds of 26sec if you can manage 24sec.
Whatever you have for a 2sec to 2.5sec reserve time on current form 200m is the level you
should be able to handle for a multiple-reps set like 6x200m.
But the 6x200m is definitely aimed at looking after the backend of the 400m race. It has
little to do with preparing you for the front-end, the opening 200m.
I have not addressed the first half of the race in this thread (to date) other than to say that
if you follow the direction given by Charlie Francis for 100m/200m speed-development you
won't go wrong.
I would not reduce to 200+200 at race target times until after about a 12-wk preliminary
General Prep training period.
And as mentioned before, your current 200m speed will dictate how fast you dare set your
opening 200m racing model. And your current endurance level will certainly dictate the
time of the back-up rep.
If you want to run 50-flat, then get after it.
The advice I've posted will definitely help you get there if you have the required neural
wiring to start with. Only your parents are responsible for giving you that. Choosing your
parents well is so important in this caper .
If you want to run 52sec for 400m then you can spend all your time training to a model
that will deliver that sort of time. It's your choice. But if you can cope with the 50-flat
model, then I would go straight there.
Nik, go back over the stuff I've posted in this thread and reconsider it. Hopefully a lot of
your issues will be already resolved in the previous posts.
Kk
KK: Nik,
Speed is Specific to Itself (Pt2) :
Well the target 400m pace can still refer to any part of the 400m race. For instance, the
target pace of a 50-flat 400m can be as slow as 13-14sec because that is the time needed
over the final 100m.
So you can look at that segment, work at producing that rhythm in your running and
construct a set, or better still, extend the duration over which you can hold that (race-
specific) rhythm. That's essentially what you end up with when you go for 26sec repeat
200s (13+13=26).
That sort of construction is the basis of a lot of the thinking in the running strength
sessions (eg, 4x600m) devised by highly successful 400m coaches including Jim Bush,
John Smith and probably also Clyde Hart.
One System Does Not Fit All :
Like I've said, there are many paths to the top of the mountain. I'm just throwing up my
own thoughts based on the experiences of my own coaching successes (and some flops).
One system does not fit all athletes, just as one coach does not suit all comers.
Think things through, suck it and see, take the best of what's offered and create your own
system.
But learn the rules first before you break them. That's really what this thread is all about.
Kk
KK: Hi & Reply to PJ, Take 2:
If we are to be intuitive about the speed of the reps based on the considerable duration of
the recoveries every day in the sessions you've listed, I would say the velocity must be
extremely high - 100% max.
Therefore logic indicates that all eight of these days are akin to racing in terms of their
intensity.
Are the eight days (you listed) in succession? If so, that is a potential killer to my way of
thinking. I'm not sure it's necessary to stack up intensity day after day for so many days. I
would be very worried about two things - (1) dynamic stereotype & (2) injuries.
The regeneration and rehabilitation between sessions must be of the highest level for these
hurdlers to enable them to recover from seven days of intensity and then encounter the
toughest day of all on the eighth day!
""times about 45.5, 33, 21, 10.5"" for the Day 8 set suggest these are close to lifetime
best marks. But a good hurdles technician can run about 2sec slower over 400 hurdles
slower than he can for 400m flat. So by trialling 400m in 45.5 he probably already has
found out what he needed to know: that he is in around 47.5 shape for the sticks.
It would be interesting to know how many days before the championship heats this block of
training was conducted. It would also be interesting to know the "unloading" that followed
this block. Maybe 10 days?
I have set some work like this in the pre-competition phase, but not with the heat
continuing day after day for eight days> Phew!
If this block is meant to prepare the athlete for the rigours of multi-round tournament
competition, I would still think the simulation could have been accomplished over half the
period: Four days of consecutive competition would certainly cover any 400m hurdles
championship program ever written.
But, PJ, as you know, I am a novice with regard 400H which is why I defer to you.
kk
Hi kk,
nonono! this is not a 8 days program! sorry for not having explicit in my post, this is a
progression over several mounth. Each of these cession is a killer, so in no way they even
do 2 of these cessions back to back. The workout 3 (4x150) is repeated each 6 weeks.
Workout 5 (3 x 250) is done 6 weeks before the first preparatory competitions (mid to late
April), before that, no distance over 150m is done at training (excluding aerobie of course).
For the case of Dia Ba, he did the workout 6 (2 x 250+150) on 27 July and Seoul final was
on 25 September. The 8 workouts are just a progression, not back to back cessions, and
they are planned individually, the progression and made along with workout tolerance.
Also, workout 6, 7 and 8 are for elite runners (who have the mental toughness to do at
100%...). Diagana did workout 7 (300 + 100) 13 days before the final in 1990 for his first
sub49sec, when he became a 47sec hurdler, he did the workout 8 (400+300+200+100) or
part of it. Now it's clearer, what do you think of such progression? About that 4+3+2+1
workout at 100% where the athlete gives all his body and mind, i know an other coach who
does the same cessions at a slightly slower pace and much early in the season, do you
think is it usefull, which one do you prefer?
That progression is for sure a short to long program. From your experience, for the
example of the 6 june to 28 june 93 there was a lactic cession each 2-3 days, did you have
alactic speed cessions, who would you combined alactic and lactic workouts?
About overdistance or overtime workouts: firstly i agree that running 400m at training shall
be a well determine choice knowing that it is the sacred-competition distance, i said it in a
former topic. However soviet used it without complex, but most of their sub50 runners
were able to run 2min at 800m so overdistance didn't seem to be a problem either. This
certainly is not the profile of my 400m runner, and that's why the short to long speed
program interests me a lot. I like the 500m distance for tests because of the profile of this
race which is close to the pace of the last half of the 400m. For a 50sec female runner, a
67sec 500m can have intermediate time such as: 12.7 + 12.6 + 13.0 + 14.0 + 14.7. After
this, a 400m race appears suddenly shorter than usual.
KK: Hi PJ & Happy New Year,
Again I am pressed for time, so I must get back to you later.
But just glancing at the sets: 3 (4x150) is a session I included in my GPP each cycle
(although for a male the 150s are only tempo, some details listed previously in this
thread). But the session that interests me is 7 (300+100) and also 8(400, 300, 200, 100).
What is the intensity of the reps in these huge sets?
I was coaching a guy who developed great specific endurance on my program. In 1990 he
ran 44.60sec (FAT) in the fourth 400m in 28-hours to win an international tournament.
But the day I asked him to run 3x300+150 (on a grass track) he literally begged me not to
make him run the third set. Of course he did these three sets and did them very fast (both
300 and the 150m)
A backup 150 generates quite a bit of lactic acid, whereas backup 100m is relatively
insignificant (which is why, if I go less than 150m, I consider it only to excite neural
activity and so I go only as far as 60m). But to run 7 x 300+100 is massive if done with
any quality at all.
Intuitively I don't like the idea. Why is 7 sets better than 5 or 3? I have perhaps more of a
quality approach rather than a volume approach to getting the job done.
In the end the results of these 400m hurdlers was fantastic, but then again the guy I
worked with ran 44.3 in an Olympic year during which he had to overcome a chronic injury
and many training deficiencies from his previous coaching situation. He could only manage
three races over 400m during the preceeding 12 months (the fastest of which was 46.1
due to being restricted by his injury) which of course meant that even when he was at last
free of injury six weeks before the Olympiocs he was not race-hardened when he got to the
Games that year.
Kk
KK: Hi Komy,
There may be a better technical explanation of the term "dynamic stereotype" but we use
it in the sense that it describes the locking-in of a motor pattern (of movement, such as a
stride) to a rhythm or time-frame.
It's like being stuck in a rut.
No matter how easy or hard you run, the stride rate (of turnover) remains the same. It's
dynamic because it involves movement (a stride) but it is a stereotype because it is always
the same.
It can happen if you spend too long running at the same rhythm.
Kk
KK: OHHHH, NOWWW I UNDERSTAND. THANKS PJ,
YES, I LIKE EVERYTHING ABOUT THESE WORKOUTS. MY concern was that they be
separated from each other by days of rest and/or less fiery sprinting. I was also worried
about the implied volume of work at top speed.
Now I see it was just semantics. My misunderstanding.
Yes I like the low-volume, high quality approach of the sessions you posted. Yes I can see
the construct of the 400m distance building up from shorter distances with high intensity
and with backup reps.
Yes I can see the final session (No8) is a seering hot special-endurance session to prepare
for championship multi-round conditions.
Recovery Times:
How are the recovery times established? Is it based on tradition, or on blood lactate
readings for the individual athlete? I never had availability of science to help when I was
fully geared up into coaching. And I didn't have time to wait around for science to come
with me to the track. So recoveries were based greatly on how the athletes felt at the time.
On Page 8 of this thread, I listed a sequence of track training days from a 1993 training log
which shows some similar high intensity work.
I re-post it below for consideration and comment. Some of the recovery times are listed.
Where they are not listed, the athlete has taken various full-recovery , ie, from 10min to
45min depending how he felt on that day.
"" For Old Times sake:
In 1993, here are some pre-departure (for Europe) training sets:

16/6/93: 300 in 33.2, 200 in 21.2, 200 in 20.4
20/6/93: 200 in 21.2 (2mins) 200 in 20.7
21/6/93: 300 in 32.8 (two bends) 200 tempo in 20.7!
23/6/93: 200 time trial, flying 20.15; full recovery (maybe 45mins) then 200 (20.7) + 200
(21.0) off 2mins.
26/6/93: 400m race trial 45.2sec (splits 21.8 into headwind & 23.4 home)
28/6/93: race model 3x100 from blocks on bend; 3x300m tempo first 200 and max the
third 100m (total times 32.9, 33.6, 33.3) off full recovery
1/7/93 : Race modelling opening 120m (4x120 from blocks on bend, splitting 100m in
11.0sec handtime)
2/7/93: Tempo 3x200m 23.0, 22.1, 21.1
4/7/93: Time trial flying (three-stride start) 300m around both bends. 31.5 (PB) manual
splits 10.16, 20.4, 31.43. Temperature was 15C.
4/7/93: Depart for Bislett, fell violently ill in Oslo a week later, lost four-to-six kilograms
over the next two weeks. Withdrew from Stuttgart world championships. Merd! It's a cruel
game.
In the Olympic village five years earlier in a trial 13 days before competition he rolled 200
in 20.6 (manual) in still conditions and 18mins later 19.8 and looked effortless.
Three days later he rolled 300m in 31.6sec. That was also looking effortless. It was all built
on rhythm and technique. That was 10 days before the first round heats. Great days. ""
HAPPY NEW YEAR PJ, CF AND ALL.
PJ: In this case, recovery times are the same for everobody, 10min, in order to make
blood lactate comparisons between runners. BUT this group experienced in the eighties
what all the other groups experiences, ie some lower athlete had sometimes higher lactate
concentration than elite runners. For example, Dia Ba in 1984 did this cession in 16.27,
16.05, 16.24, 16.94 with lactate levels of 9.81, x, 17.88, 18.8mol/l. So the recovery times
permit the athlete to finish the workout, with the highest lactate concentration possible.
But if the athlete did a personal best at any of the repetition, the workout was stopped.
Some other groups did blood lactate BEFORE the workout to know if the athlete was going
to do it. Where is the coach?
As we are fully in the "Lactate Threshold Training" topic, i have a question which you partly
replied before i think. I hear here and there that Lactate Capacity workouts (can be defined
by a total volume of 900 to 1200m with distances from 250 to 500m intensity 95-100%)
prevents to use white fast fibres and has the effect to use intermediate fibres which are
transformed into red slow fibres. So these Lactate Capacity workouts should be avoided as
long as possible and as late as possible in a career. What are your thoughts on this?
KK: Hi PJ,
This is perhaps a question best answered by an exercise physiologist . . . come on down
But while we wait ...

This is precisely the sort of potential problem I believe is averted by going to a concurrent
model of training - especially for the 400m.
Encouraging the "undetermined" mass of muscle to adopt the characteristics of "white"

fast-twitch muscle fibre is a desirable outcome of training. This can be facilitated by never
going too far away from high velocity sprint work.
In a 100/200 program, especially moving short-to-long, the shift of undetermined muscle

toward fast twitch is a constant activity from day one.
But some more traditional 400m programs, especially those which progress long-to-short
work, or which try to build the classic pyramid model, can be disastrous for young athletes
over the long term.
The concurrent model (for 400 training) allows virtually continuous activity year-round
which at least maintains the trait of extreme speed.
Of course - because this is to prepare for 400m - there needs to be some repetitions that
introduces lactic acid and encourages adaptation and tolerance of the processes involved in
winning and surviving over the 400m distance.
This can be accomplished in at least two ways: the classic over-distance sprint.
Or the "split-run" or "complex set" which basically goes no more than 300m in a single
dash, followed after a rest (of from 30sec to several minutes) by at least one more dash of
anywhere typically from 60 metres to 150m (or longer if you're a glutton for punishment).
The split-runs can be sited on the first day after a rest day, or on the day following a high
velocity day. There's a bunch of stuff about the siting of sessions earlier in this thread.
I don't like kids (under 16) competing over 400m . I certainly wouldn't permit youngsters
(or even adult elites) to specialise in the 400m because of the issues raised in PJ's
question.
As I understand it (and in the absence so far of an exercise physiologist) the

"undetermined" muscle tissue, with the right sort of stimulation, will readily adopt the
characteristics of white fibre.
If in later years the training emphasis changes to slower endurance training, the (formerly,
but now fast twitch) "undetermined" tissue will readily change its function to take on the
characteristics of dedicated red, slow-twitch fibre.
However, once the "undetermined" tissue moves across to the slow-twitch side of the
tracks, it is doomed to remain there forever (and a day ).
That's what I've been told by sports scientists who tell me they know. Having seen some of
the work prescribed by some coaches over many years - and having seen the explosive
talent (they were training) dulled over time - I don't doubt that on this occasion the
scientists are correct.
PJ: An experienced physiologist who worked with elite athlete, because there are a bunch
of experiences over 50-52 students, but can it be applied to a single indivual extremely
gifted athlete?
Seeing how things are going i've introduced the 6 x 200 workout , i hope i did it safely,
but i don't think there will be problems to endure the cession. I'm not in favour of over
distance for the reasons mentioned (slower pace than 400m, possible muscles fiber switch,
no need to do 500m reps to obtain a high blood lactate level...). But i still will do some 500
trials, more for pshycological than physiological reasons. A lot of courage is required for an
athlete who will compete at 400m and who have never run more than 300s at training. 1 x
500 is enough for me if it is done at 100% or close, if not, i would add 300m after full
recovery. Soviet use to do 500 trials but they were very strong at 800m too. Also, i know
Pérec did several times 500m <rest 15> 400 but the 400 was run in only 55sec or so in
1991-92 years, some other groups do 2 x 500, and the 2nd 500 is horrible (more than
5sec difference with the first one) and they go vomit, i don't like when the athletes are
struggling to that point and lose their technique i'm concenred here about the injury risk.
Analysing races, i've noticed a dramatic change in stride frequency and generally stride
mechanics from 40sec during 400m, which is about 330-350m for elite women. That's why
i wouldn't go further than 40sec at training but for these "psychological" 500s.
Most of people are absolutely against 400m before grouth issues are over, and more
generally lactic training. But i see everyday on the stadium 2 funny 14 years old girls who
can't stop running, no way to kill them, after practice, they don't leave the stadium before
they do 100m reps or even 300m trials . Their coach doesn't know how to refrain that will
to run. Maybe switching them to the cross country group could be a solution, but they like
200-300-400-500 distances and they can't see the bad effects in the coming years.
Originally Posted by Nikolouski: I am just wondering(/suggesting) if a straight 400m race -perhaps not
the one where a peak is expected, but other less important races will have occured by then, anyway-
would need courage, yes, but it would also be more of a challenge in this way, "beating" the
psychological disadvantage; would you go with that at all? Of course, it's a very individual matter and
some athletes need to have a trial before racing, but 1) sometimes you have to slightly re-arrange your
training for that trial and 2) what better way to have a trial than a race itself? Won't you have good
predictions from the actual Special End sessions?
PJ: Remember my 3 cycles planning: general, specific, competition. 500m trials would be
performed from the end of general preparation to the start the competition cycle. Some
competitions can be planned in the specific prep. I don't want the runner to do 400 in
practice or too early in competition because of the psychological issue and because the
athlete won't be fit enough. It gives bad sensations and it can be print in athlete's
brain/body. To take the example of Pérec or others like Koch, they use to do no more than
4/5 400m in one season, an other reason is that in the last straight, when not fit enough,
the runner's stride mechanics is bad, the pelvis moves backard, the feet are turning
sideways, the ground contact time is longer knee flexion higher, ankle action reduce, etc
and it can lead to injuries.
Originally Posted by Nikolouski: Having said the above, why do you think this was done by some
groups? And why Perec would go so far out of race pace in a second 500m interval? It seems to me too
much fuss for nothing... Any explanation behind this?
PJ: Pérec did good use of these cessions obviously, 1 olympic and 1 world title in the 2
years she did the 500+400. These cessions were surely in accordance with the rest of her
training program and as i don't have all the elements, i don't know how to introduce this
workout. I know she did it only about 3 times during the season. About a possible fiber
switch, she didn't really have to care about it as she was already a 10.96 runner at 100m!
Also, this workout was design especially for 1) her 48.50 middle-to-long term target 2) her
own physiological/biomechanical/psychological needs. So it can't be applied to everybody
and one must take care when reading any other program not to apply blindly efficient
recipes.
These 500+500 or 500+400 workouts are design to reach the highest lactate concentration
possible and increase tolerance. If an athlete can reach it with 300 + 300, why going up to
500 + 500? That depends on the athlete's level.
Originally Posted by gf_200

Excuse me if this has been addressed, I have joined this discussion late and haven't had a chance to
read it all....
" I'm not in favour of over distance for the reasons mentioned (slower pace than 400m, possible
muscles fiber switch, no need to do 500m reps to obtain a high blood lactate level...)."
Does this logic not dismiss the role of all training below 400m speed including tempo runs and
condititioning runs? I have believed that it was the pace of a 600m , for example, that would lead to an
unfavourable fibre conversion and not just the distance of the run. i.e. what is the differing impact of a 2
x 600m sessions on an athlete at 75/ 85/ 95% ?
KK: Hi gf-200,
Yours is a fantastic question. Shows the sort of lateral thinking that makes this CF forum a
joy to explore.
I would just offer this. While I've declared my aversion to over-distance reps for 400m and
I try to cut to the chase and avoid the slogging "training to be able to train" approach, I
recognise that some tempo - call it extensive moving toward intensive, or whatever - is
valuable for reasons discussed earlier on this thread (enhancing capillarisation to improve
flush-and-feed processes).
Re: Uncommitted fibre adopting the characteristics of red due to slow work, I think you
would have to do little but slower work - and lots of it - for quite a long time before you
would run into a serious problem.
For example, in the old pyramid-style model (which I don't like) youngsters can spend
three months and often much longer just doing gruelling long-slow-distance training (in the
expectation of building a superior fitness base from which they can launch a peak to great
heights).
I think if you do nothing else than train slow - due to the stress recovery, or the distance of
the set work - for a considerable time, then I think you run the risk of moving away from
speed for a bunch of reasons, one of which includes the likely transformation of what I call
the uncommitted fibre. From memory I think it's called Type Two Red Fibre. Something like
that.
So in short, I think the reason you would not see fibre-crossover as a factor in tempo work
performed in a sprints program is that it is always alternated with high velocity training.
The intense speed sessions predominate among the forces acting for change.
Kk
KK: Everything is a trade-off. Must be.
You probably don't get much endurance at 400m if all you work on is distances of 100m
and vice versa.
[ Here's the inevitable contra clause though: Brit Jon Anderson once told me that he
coached David Jenkins to run about 45-flat at a Euro Ch - may have won it, can't recall -
and the staple of his program that season was rep 60m. Then again, I don't know what
else he ran, how often, or what his training history involved.]
The training mix you move toward will be dictated by the event you target. Conventional
wisdom suggests at 400m there is a bias toward endurance training, but there still needs
to be development of extreme speed at lesser distances. The 400 is still a sprint ... and
then some.
But the fibre crossover thing is desirable if you move the uncommitted fibre in the direction
that will help you run the event with more success. For a 100/200 runner moving out to
400, that suggests developing endurance capabilities will be a significant aspect of the new
training.
As I said, maybe an exercise physiologist can shed light on the issue. But in the absence
of guidance, I'll stick with a concurrent model of training and largely avoid the
complications.
Under that model, there is a constant changing of velocities every week of every cycle and
acceleration work is present within 17 days of the start of the GPP1.
Kk
KK: Hi AC,
8x600 .... and he still couldn't finish his races. Interesting to see other athlete's programs.
I like Jon, very good thinker and motivator. Thanks for posting David's program for that
year.
Maybe that was year-1 or whatever of a cycle of progressive programs and he got into high
volume 60s around 1978 or maybe 1980 for Mocba?
I just think the 400m demands the full package from an athlete: short speed, long speed
(out to beyond 300m) and then there is a different, intensive-tempo kind of training which
seems to be needed for the last 50m-to-80m of the race.
[On a personal note I find it so frustrating when I listen politely to people telling me their
champion ran 11.8sec for the last 100m of a 400m - but they neglect to reveal the first
300m was in 35sec.
And when I might meekly suggest it would be good to train for the finish off a sub-33sec
300m, I get advised by the supercoach du jour that running 12sec or under for the last 100
of a 400 is still fantastic preparation for a low-44sec 400m later in the season "when it
counts."
So we count the seasons as they drift by, waiting still for that 44sec predicted so
emphatically in the spring.]
Kk
KK:
Weight training for 400m
I've had a private message asking about the role of weight training in the 400m
preparation I advocate.
So here are some thoughts:
I always considered weight lifting (or training) as a supplement not a substitute for effort in
the running program.
If the running suffered, the weights were usually reduced in volume and sometimes also
lowered in intensity.
I always considered quality strength was developed in the gym, while strength endurance
was developed on the hills and track.
So I never advocated more than 6 reps, never more than 6 sets and most of the lifting was
in the 85-95 per cent of 1rm.
Lifting was done three sessions a week during the prep phases and pre-season and at
various phases during the competition period.
The lifts were pretty basic:

Those without any spinal "issues" would start the routine with power-cleans, then go to the
bench-press and then to squats (back), thighs to parallel.
These were the main lifts.
However the 44.3 guy I worked with had a mal-formed lumbar vertebra(?), L3 I think, and
was told by our chiropractor not to clean or squat.
So he did leg-press and a lot of work on the Keiser pneumatic machines for rapid leg-
extension and hamstring curls.
He also did bench-press, but could lift only a single on about 225 lbs 11 days before setting
his 400m PB. He got much stronger much later in his career, but never raced as fast.
We did a few sets of boxing at the end of every weights session and after the squats, we
did a few vertical jumps (maybe 3 x 10) with no load, just to excite the cns a bit and try to
push for some fast contraction.
Boxing consisted of somethig like 12 x 30sec on, 30sec rest. The routine was usually six
sets of straight jabs, then six sets of uppercuts wearing mits and hitting a pad held by me
or a training partner.
We added in high volume, low speed sit-ups in sets of 20.
We did every session some straight-leg raises where the heel of the straightened leg was
propped onto a small brick or block or step and the only other bodypart contacting the floor
was the shoulder-blades and back of head and neck.
In this exercise the free leg was bent and raised to force the pelvis to "engage" thereby
approximating a sprint posture (only horizontal). We did 3x10 reps, raising the bum from
the floor and holding for about two or three seconds each time before lowering to the floor
and relaxing momentarily.
I'm sure this was one of Charlie's exercises.
Combined with "stiff-leg dolly" drills, the two exercises involved using the hamstrings in
"long" positions (rather than strengthening and shortening, as in the hammy curl).
I've never had a serious hamstring injury since starting to use these two exercises in 1987.
More important, neither has any athlete I've coached in that time.
Kk
KK: And one other thing which has always been important in terms of building "structural
strength and stability" and in regeneration:
Once a week, usually Tuesday morning, I ask the athletes to take a 1hr class with a
gymnastics coach.
A young woman I'm working with for 800m at the moment can now do 10 x single-leg
deep squats continuous on either leg (bum slowly to heel, slowly back to full vertical
extension). One leg is held fully extended out in front.
We have a pro footballer working out with us on this day and he has a best (half) squat of
220kg, but struggles to do a single rep down and up on one leg.
It's interesting really because footballers (except when they're tackling for the most part)
and runners are virtually always working off one leg at a time when they compete.
This has obviously also help in avoiding injuries.
Kk
KK: Hi,
I've always followed CF's pattern: Run/Weights x 3. The weights (or some pushups, situps,
pilates exercises) to follow the running session on the same day.
If time is too restrictive, I would skip weights rather than the running. But I would wrap up
the running sessions with some kind of exercise circuit or some sets of same.
There's no secrets. You just fit in what you can and maybe add some hills or hill hops
(double foot for safety) to add some strength to the legs if as an alternative to weights or
as a supplement/bridge to the gym routine.
Kk
Originally Posted by Nikolouski

shall i take this then as track+tempo x3, even if weights as such have to be eliminated, or almost? as a
compromise, perhaps...
Pretty much yes, but from earlier posts you will know that I tend to go : Speed/Weights, Endurance,
Rest (rather than Tempo)
would these be before (my preference), or after the session? or it depends on other factors (e.g.,
event)?
thanks!
KK: I would do classic plyo work - where you are really trying for the fastest ground
contact - on the flat BEFORE a running session.
The Hops Uphill are what they are: quite a test of strength, sort of like jump squats
(unloaded).
But you know the sort of training you do is only limited by imagination or an understanding
of what may be appropriate work to achieve the athlete's training objectives.
Originally Posted by RandyG

BEFORE the running workout? I'm guessing you mean before a tempo workout. Wouldn't that
compromise the quality of the running workout or did I miss something.....
Just wondering....
KK: It's pretty explosive work, so if I would ask an athlete to do plyos at all, I prefer they
do it before the running. I may only ask for 2 x 5 contacts, not for distance - just for brief
contact-time.
And the running would follow. It may not be 100m sprinting. Some days I schedule time-
target endurance runs the day after a rest-day.
So a session could look like: 2 x 5 speed bound plus 2x2xins-and-outs. Then 6x200m in
23sec off 2min jog around recoveries.
I was a long jumper myself, of little talent and with equally inadequate coaching support.
But over the last 25 years of coaching I have become less inclined to do jumps, bounds,
hops etc.
The athlete too easily loses the neutral pelvic position and even more often fails to apply
an active contact, which can lead to lower-leg, foot or even lower back soreness.
It's just my experience. Others rave about plyos and maybe for 100m sprinters that's the
way to go. But I mostly coach 400m sprinters and anything I can do to minimise the risk of
injury I feel duty bound to do. The key to progress is staying in one piece.
Kk

KK,
IYO what warrants the use of plyos'? What determines the volume and where do you see it's use in the
400m program....if at all?
Lastly, 2 X 5 speed bounds doesn't seem like much stimulation?
Thanks and thats all I want to ask regarding plyos as the 400m discussion is fantastic and I wish not to
move away from that!
Thanks
KK: Hi RandyG,
Everything we do is a case of personal preference.

I don't have any doubt that plyos are great for some 400m sprinters in some
circumstances.
At the moment my mail is (world 400m hurdles champion) Jana Pittman is doing a whole
bunch of plyo-type training, followed the next day by timed efforts from 1min to 3mins
(about 1km).
So, incidentally, it appears she is working along a concurrent training model.
Although at the moment she could probably run a powerful 100m and she won an 800m in
Melbourne in 2:04, she may struggle to break 24sec for 200 or 53sec for 400m.
That is because, while the speed is there for the first 100m and the strength is there for
the final 100m, the speed-endurance for the middle 200m of her (400m) race has not been
covered yet by her training.
So there will come a phase in pre-comp when she will work on the middle part of her 400m
and when the full package is there she will be tough to beat over one lap.
Anyway the issue being that she uses loads of plyos to build power.
But she is a hurdler afterall and is presumably well conditioned to leaping about the place,
so speed-bounds or whatever else she does is quite complementary.
I have used speed-bounds with certain 400m runners at certain times of the year if I felt
they needed to apply force a bit more explosively or a bit more effectively, so I would slow
their contact down a bit by using bounding rather than sprinting.
I frequently use 2x100m of high skips (alternative leg, triple extension, taking off in a
rhythm of every third stride - always on grass).
But this is part of the pre-competition and in-competition warm-up, so it is on the athlete's
program at least twice a week and sometimes four days a week.
Therefore you don't need to do a tonne of it to get an effect. You can get the effect with
less reps - and less danger - over a longer time frame provided you are consistently
working that pathway.
Kk
told ya
Originally Posted by kitkat1

Hi RandyG,
At the moment my mail is (world 400m hurdles champion) Jana Pittman is doing a whole bunch of plyo-
type training, followed the next day by timed efforts from 1min to 3mins (about 1km).
So, incidentally, it appears she is working along a concurrent training model.
Although at the moment she could probably run a powerful 100m and she won an 800m in Melbourne in
2:04, she may struggle to break 24sec for 200 or 53sec for 400m.
kk
Athletics Australia - Organization License
Telstra A-Series -Adelaide
Adelaide - 19/02/2005
Last Completed Event
Event 23 Women 200 Metre

==================================================
=========================
Meet Record: m 22.73 1993 Cathy Freeman/ Melinda Gainsford, VIS/AI
Australian: a 22.23 13/07/1997 Melinda Gainsford, NSW
22.97 WCA
23.13 WCB
Name Year Team Finals Wind
==================================================
=========================
Finals
1 Robson, Renee VIC 24.76 -2.4
2 Pittman, Jana VIS 25.08 -2.4
3 Cope, Ebony WAIS 25.31 -2.4
4 Moore, Erin SA 25.37 -2.4
5 Hodge, Leanne SA 26.07 -2.4
Originally Posted by mohikan

When using bodyweight excersises insted or complementry, where do one cross the line to
strengthendurance?
.
KK: Somewhere earlier on this thread I offered a view on strength sets/reps/intensity.
I suppose the cross-over from "intensity" to "endurance" would vary with the individual
according to load and the athlete's capacity to lift based on previous training preparation
and natural ability.
But if you want something more authoritative I would go to the thread on "whole
organism" or some such heading in the Strength Training category.
I think the idea should be to work at speed or that the effort be in the 95% or higher range
in a set of say three repetitions.
I would suggest anything done for much more than three reps is probably starting to cross
over towards strength endurance.
Just out of interest, I was discussing weightlifting for basketball training with Victor
Saneyev last weekend and he advocated doing chinups & pushups, but not to do more than
three reps per set. He said anything more than that "slows the muscles down".
You'd have to listen to a guy with that kind of experience.
Kk
Originally Posted by mohikan

3 reps of pushups? I could do that...
Obviously Saneyev's talking about many sets of three reps to the set, with sufficient time
in between to be able to perform each rep/each set very quickly.
That's just his opinion, but a guy like that doesn't say much so you have to think a bit
about what he said. Don't dismiss him just because his ideas are a bit outside the box.
That's probably part of what made him so great.
Originally Posted by eroszag

well...great athlete..didi you pick any other infos from him, especially about triple jump training? did
they perform all the depth jump that verchoshanskji states?
KK: Was that the guy who wrote "world's in collision" ???
(kidding
But can you post a sample of what he said they did for plyos and I will forward the info to
Vic.
I know one thing, he told me he worked his whole career on getting stronger. Then when
his time was up, he realised he had done it all wrong. He should have worked to get faster.
Three gold medals : not bad for a guy who trained wrong... still he looked upon his coach
as another "father''...which supports Charlie's aside to me once: "No coach ever
deliberately f**ks up the program for his athlete."
Which is to say, 'to err is human. To forgive is divine.'
Kk
CF: Good post. BTW "Worlds in Collision" was Velikovski. (Took time off from coaching
Borzov to write it, I think!)

here I come kitkat, sorry for the delay.
The book is "Tutto sul metodo d'urto.Mezzi e metodi per lo sviluppo della forza esplosiva"(evrything on
shock method.means and methods for developing explosive strength)
on pag 9, there is a "words of appraisal", with V.S. stating "depth jumps are the dem, daily diet ofa trple
jumper:they are what is more neede for them, be"fore any other thing"
The author is a former triple jumpers coach, among other things, and throughout the book he talks
about it.on pag 63 he explains a peculiar exercise for triple jumpers, 2 -3 steps running on a hard
1meter pit,jumping down on one leg and then performing the other step and jump.He notes that he
developed this method observing triplejumpers.the programs in the book are for a long jumper and
general jump training, not specific for the triple..hope this helps
KK: Saneyev says he was not a fan of depth jumping. He said the drop impact was
damaging.
I think there was some difficulty in my interpretation (and his) of the information and
request.
But essentially he said he did a little bit of what might be called depth-jumping "five to 10
jumps per session maybe once of twice a week".
When he did his jumps, he did them for fast contact time - ALWAYS moving rapidly forward
out of the contact, so you would get that active reverse impulse.
As an aside , for some reason, he said he once asked a former world No1 triple jumper how
many run-ups he thought it would be possible to practise in one season. The answer came
back as maybe 400.
Saneyev replied in turn that in his long preparation during 1968 for the first of his three
Olympic golds in Mexico he did 1000 runups.
He said he ran the 100m in 10.8sec as an 18 or 19-year-old and this improved to a career
personal best of 10.4sec.
So this correspondence caught me a little by surprise since it would seem to contradict our
earlier discussion about him working for strength when he should have worked more for
speed. But that's definitely what he told me a few years ago.
Still it's interesting to listen to someone of such experience. You cannot find it all in books.
Kk
Originally Posted by pierrejean

kitkat, comparing Saneyev sprint stats with other USSR Tjers oft he same area, Saneyev wasn't the
fastest (add to 10.4 at 100m a 6.5 at 60m and 15.9 at 150m), however, his lift/throw/jump tests where
best or close to best. That's maybe what he meant when he said he should have focus more on speed
(speed a little down and strentgh/power and little up compared to national means).
KK: PJ, WHERE on Earth do you get all these stats?!?
All I know now is that Saneyev needs double hip replacement surgery. He is in constant
pain. A few months ago he told me he blacked out from pain in his lower back and when he
woke up he had gashed his forehead falling in the kitchen. But he doesn't complain. He
says he knew as a young man what he was signing up for.
As an aside, I was telling him about some Jesse Owens memorabilia coming up for sale
soon (just five photos with one autograph - not on the pix). He said in Munich when he was
already Olympic champion (from Mexico) he saw Owens walking by a few metres away in
the village. "My legs went suddenly weak" Saneyev said. "He was (is) a legend."
That's respect - from another Legend.
Kk
PJ: In order to target sub 50sec, a 35.x time at 300m trial is required.
If we take the example of women, from my own analysis, a 50.0 performance at 400m
requires 24.0 split at 200m, with a 300m split of 36.3, from a 200m personal best of 22.8.
Concerning men, the splits are a little bit different, and according to Czech model split
times, we have for men (all times are electric rounded):
11.9 - 22.9 - 34.8 - 48.0 (11.9 + 11.0 + 11.9 + 13.2)
12.1 - 23.3 - 35.4 - 49.0 (12.1 + 11.2 + 12.1 + 13.6)
12.3 - 23.6 - 36.0 - 50.0 (12.3 + 11.3 + 12.4 + 14.0)
12.5 - 24.0 - 36.6 - 51.0 (12.5 + 11.5 + 12.6 + 14.4)
Now, if we look at the control table for men's 400m (Letzelter, FRG, 1976), we have sub
and overdistance personal bests (hand times) :
400m - 48.0 / 49.0
100m - 10.8 / 11.0
200m - 21.9 / 22.3
300m - 34.5 / 35.1
500m - 64.4 / 65.8
Your friend has obviously a sprinter type who needs to go slowly for first 200m, if he goes
out in 23.0 (hand time), he targets a sub49 time, which is not possible right now. A time
not faster that 23.5 (ht) can be advised, considering that he is a 22.1ht sprinter and
doesn't have specific 400m endurance in place. At age 16 it's also a little too soon to work
by the way.
The wrong advise could be "if you're a sprinter, you should pass at mid point faster than
the others". This doesn't take in account the resistance/specific training factor. If Marion
Jones, Gwen Torrence and Grace Jackson, all sub22 female runners training for 100/200,
had gone faster than 23.5 at mid-point, i'm pretty sure they would have never run sub
50sec... They need a pretty high speed reserve in order to finish in a decent way.
Hope this helps, and tell your friend that at 16yo, don't break your neck at 400m!

Mister C, yes you get my point. But i'm not in favour of 400m training unless puberty is completed, it
has been discussed earlier in this topic (where, i do not know!). Kitkat is the 400m specialist and can
give us more feeds about teens long sprint training.
KK: MrC, PJ,
The target times in PJ's graph are very accurate. I would say the ability to run a fast 300 is
extremely important, but the ability to arrive at 300 feeling fresh is even more important.
That can be accomplished through economies of movement (biomechanical efficiency) and
energy conservation (by relaxing shoulder, neck muscles; smooth transition phases from
acceleration into upright running, from entry into and exit out of the bends).
But there is no easy way to train for a fast 400m, nor to race one.
There are just more painful ways if you get it wrong, or if you are not appropriately
prepared.
It does take time. There are no shortcuts, no magic wands.
I agree completely with PJ. I don't like kids racing 400m. It's such a physically destructive
race when performed all-out. But even more importantly PSYCHOLOGICALLY, a bad
experience can retard or inhibit the development/progress of a potentially excellent 400m
athlete.
I would work on developing speed throughout the athlete's career, but then layer-on (little
by little) the ability to tolerate high levels of lactic acid.
That might be as simple as running a fast 200 and backing up when the athlete's pulse is
down in the 120beats per minute range (preferably even lower, but not above 130b/min)
and sprint 80m from a rolling start.
This could then be the basis of fitness to run a pretty good 300m.
You can construct such "broken" sets to build up tolerance over longer distances,
eventually moving out to the 400m race distance and beyond.
But ultimately it will be the athlete's ability to produce quality sets, more often than the
next guy over weeks, months and seasons that will go a long way to determining how
successful he/she is at 400m. That of course depends on the sprinter's ability to recover
between sessions (by using massage, jet spas, physiotherapy, nutritious foods,
warmdowns).
There are many examples of training sets - as well as discussion of the technicalities of
bend running (keeping the left hip high) earlier in this thread .
Kk
Originally Posted by Palmtag

Kitkat, I keep hearing PJ and yourself saying how destructive early exposure to high levels of lactic
training can be on a developing athlete. However, what should a young half-miler, like myself do?
Should I just run the 200 or 3200, even though I'm only decent at either event?
Edit: I'm gonna cry... every time I bring this up the thread goes silent for a week
KK: Sorry for not replying for your question, but when i don't know, i prefer shut up and
listen. Anyway, in order to stop you cry, i will give you some feeds: many publications
underlines the fact that the good teenagers at distance runner won't be the good runner at
mature age.
In USSR, Olav Karikosk did very interesting studies concerning middle-distance runners;
One showed evolution of 3 groups with different training:
G1: start of specific training at age 15
G2: endurance training, muscular and speed development until age 17, then specific
training
G3: idem, but start specific training at age 19.
The best results were for G3, then G2, and G1 was nearly lost.
An other study was a questionnaire for hundredth of international class middle-distance

runners: 95% of them started specific training at age 19, 20% at age 17 and 5% at age
15.
Most of problems from medical studies show cardiac problems for those who trained too
hard at young age.
That's easy for a coach to have good results for self-pride fromp motivated young athletes.
What is more difficult is to keep them in the sport after 20. I'm personally not in favour of
World Youth Champs, what does it prove? only incredible gifted kids and overtrained kids.
Only a few will translated into World class athletes. And how many will stop soon because
they already are "World Champion" at age 15? How many will stop soon because broken?
Be patient and take care.
KK: Paltaq it may be that most people at CF site don't coach anything longer than 400m,
or that they are not so interested in anything longer.
Coach Luc's ideas are good.
For my own part I don't like taking young people into heavy lactic debt. The kind of heavy
debt you get from sprinting 400m. But of course you need to develop endurance qualities.
A game of soccer or basketball superimposes a lot of short (alactic) sprints and jumps over
an aerobic base. It's a great basis for some kind of endurance (wind-sprints?) which could
be extended toward the 800m over time. I'm just not sure so I don't want to offer
advice/opinion.
Kk
KK: HiSpeedMan ,
The idea in posting was to provoke thought. Thanks for reading, sorry for the provocation.
The sample week was actually a hypothetical scenario. But it is closest to a transition block
- coming out of general prep and heading into competition, or alternately coming out of a
period of competition and topping up the base a little bit without risking loss of speed
qualities - before re-entering a competition phase.
I would never use 6x200m in-season (except if the athlete was so superior that he/she
could get away with being a bit flat and still win). This session will flatten most athletes,
but it's a good one for reasons expressed previously in this thread.
I would not use 6x200 any closer than a month before entering any competition. Instead I
move forward to 2 x( 200+200m), with full recovery between sets (that's up to 45mins if
needed).
I suppose you could skip the preparatory 6x200 phase, but none of the people I've coached
have done that and I would NOT recommend going direct to 2x(200+200). It would be too
much of a burn.
By cycling in and out of speed and endurance cycles, the athletes I've worked with have
layered on specific fitness to 400m racing conditions.
With adults I have dared to push the 6x200m pretty deep toward an Olympic/Worlds
event, but not within six weeks.
The 2x200+200 is more race-specific and needs to be quarantined within the week.
That is to say, you wouldn't do both 6x200 and 2x200+200 in the same week.
It would flatten you, take the high velocity out of your legs. So it's one or the other in my
opinion.
Kk
Originally Posted by speedman

KitKat, no need to apologise for the provocation, my comments were meant as a compliment!
Thanks for the quick reply.
Your thoughts on the use, elimination and re-introduction of the 6x200 session are very interesting as
well as many other aspects of 400m training.
The concurrent approach of layering the 400m physiological qualities throughout the full training year
seems like the way forward to me also. Would it be bold of me to say that this approach would probably
be even more applicable to the "strength" type 400m runner (a lot of Europeans) who might find it
harder/longer to develop their specific speed?
I was in attendance at a Clyde Hart seminar 18 months ago and it appears that he goes with more of a
"long-to-short" type programme based more on "strength" work. I believe he recruits more the
"sprinter" type 400m runner because his philosophy is that strength/lactic tolerance can be developed
further over the years than speed. MJ and Wariner are definitely more the sprinter type (although
Wariner appears to show more of a balance than MJ based on their fatigue indexes [I believe he could
eventually run sub-43]) which is why I think this approach works/has worked for them.
Interestingly though, Hart has them do workouts very similar to the 6x200 discussed above. In pre-
comp and into the competitive season one of the staple sessions is either 6x200 in 26 off 90 sec to
2mins rec or 5x200 in 25 with the same recoveries. Hart said Johnson found this very tough and he also
struggled sometimes to hit the targets on his repeat 350m run (lactic tolerance) sessions - People used
to always talk about Johnson's great strength but it was obviously mainly his great speed reserve which
got him to 43.18 in my opinion (I doubt BR was ever in 20.0e shape the year he ran 43.29 but I may be
wrong on that).
I believe he has them do these sessions closer to the peak competitons than you would kitkat but I'm
guessing they can 'get away' with that because they are more the "sprinter" type and can tap into their
speed easier than the "strength" type runner.
On that KK, if you do not use that 6x200 session within six weeks of an Olympics or World
Championships are you saying that all your running in that final six weeks would be in the 95%+ range?
If not, what type of "tempo", volume and frequency of "tempo" work would you use in that final period?
Looking forward to hearing your reply..
SM
KK: Hi-SpeedMan, (etPJ)
Re 6x200: I was probably not smart enough to differentiate between the strength and
speed-type 400m runners back in the mid-80s to mid-90s when I had athletes of both
persuasions.
Everybody did the 6x200 at the comehome pace for the 400m target objective for that
year.
***
Tempo ratio in the last six weeks:
Again too dumb to differntiate between what I wanted from the 6x200m and traditional
concepts of "tempo"
I also considered 6x200 as Tempo. That's partly because it was so slow compared to
anything else they did. I mean if your guy can run 200 (flying at peak) in 19.8 (hand),
then asking him to run it in 23.0 to 23.9sec IS tempo by comparison. Well for me it was.
Plus, I simply couldn't fit classic tempo into the cycle of work without losing too much
valuable time for "effort" sessions.
I suppose where I differetiated the most is that I wanted to develop the sprint stream twice
a week and the cardio-vascular network twice a week - all on the track or sometimes the
hills (in the case of the CV work).
****
So in answer to tempo in the last six weeks before the year's major meet, I would give the
athletes more time off the track, give them that extra time (really only three days a week
at most) to get their rehab (massage, chiro, whirlpool/spa, physio).
I worked them pretty hard. But they thrived because I worked different systems very hard,
but mostlly with two or three days between work of the same type.
Eg: If Sunday was a speed-power session, Monday might be 2x4x150. Then Tuesd is rest,
Wed is speed again and it's not until Thursday that we returned to something akin to the
2x4x150m (it could be 2x300+150). Or 2x200+200 (perhaps with the first 200m tempo
and the back-up 200m at 100% effort)
I hope that's not making matters more confusing, or muddy. Apologies in advance.
Kk
Evolution

In kitkat's case, his runners were a kind of mixed-type, and the results speak for themselves, his training
was very efficient. Now, if an other method would have suit them we will never know... I doubt it
though as we always do what is possible to do at a given time...
My question to kitkat concerns year after year progression, do you believe that the volume of overall
running kilometer should increase season after season or only increase intensity or both (in general, if
no injuries, in an ideal scenari)...
KK: Hi PJ, thanks for explaining my methods to me
Re: Evolving the athlete:
The senior athletes I was lucky enough to work with and who mystically met with some
success while with me did not increase volume at all over the seasons.
They did increase quality. But then I have preferred to operate a mixed program leaning
towards intensity rather than volume.
Perhaps they would have achieved more success with another system. I always wondered
about this and discussed it with the athletes.
Then again, these very good athletes had been with several other coaches before they
settled with me and finished out their careers with me using the methods we are debating.
They all ran lifetime best times and achieved lifetime best results at the Olympics.
I would say PJ is definitely right on the 50.2 woman. Once during a break after some
tournament season she took a holiday in New Caledonia and she ran 800 in 2:06, which I
was quite surprised about, given that she took so long to achieve the seassion 3x3x300m
on the goal target of all in sub-50sec. But later in her career she became a perpetual
motion machine and when she ran her 50.2 she actually weighed only 54kg - quite light
against the likes of Bryzgina and Brisco-Hooks etc (not to mention the incredibly powerful
Koch and Kratochvilova: what an era to be stuck in!)
The male never showed any endurance capacity towards 800m. He ran 10.4sec el. as a 17-
year-old, so I had always thought he was just a pure speed machine. He used to die at the
end of his 400s, terribly.
But once - before he asked me to work with/for him - he paced Steve Cram in Rieti for
600m and Crammy went through to run the 800m in the world-leading time for that year.
Maybe it was 1986? Cram ran 1:43 something. But then when he first came to me this
same wonderful athlete was beaten in an 800m and he failed to break 2mins, even though
he expected he would run much faster. Go figure?
Kk

Yes, that's one way of looking at it PJ and everything you have said makes sense. I think you are
coming from a race tactic/race pace point of view whereas I am interested in finding out more about
what effect those two sessions would have in terms of the deeper physiology of the body and how long
it might take for these physiological adaptations to "wear off" (and produce a de-training effect on the
400m athlete - in lay-man's terms: lose fitness) e.g. on cardiac muscle, capillary density, hormone
responses, glycolytic enzyme changes etc. (you stated the CNS - true!).
Is there data available anywhere or does anybody else have any opinions on this?
Cheers
SM
KK: Hi SpeedMan,
I don't know whether you have looked back through this nightmare long thread, but some
of your most recent questions have been discussed already there.
The lasting effects issue has been covered but not from any biochemical sort of
examination, rather from empirical results in the field (on the track actually) from coach
experience.
PJ,
the 300 in 38.5 or thereabouts is actually highly specific to the comehome pace of the final
300m in a 400m race in 50sec range (12 sec opening 100m). So in effect the athlete is
tempo-ing 300m through strength (rather than CNS-speed) in the race rhythm. This pre-
fatigues the athlete, but not so much that she cannot do more at higher quality to follow.
So then after just 30sec rest, the set demands a quite high degree of CNS activity as well
as extreme tolerance to lactic acid by requiring a 100% effort 150m.
If in the opinion of the coach and/or athlete there is a greater requirement for the 400m
sprinter to be able to shift gears and to practise the final strike then 300m can be followed
(as described earlier this thread) by 4x60m walkbacks, or 60,50,40,30,20 walkbacks.
This in some ways simulates the 400m race, when the athlete may move to win the race
with a burst usually somewhere in the third 100m and sustaining the effort at least into the
home straight. The capacity to "lift" when very tired is essential if you're even thinking
about running W50sec or M44sec.
Of course PJ there are times when the athlete will gun the 300m and just hang on for the
backup 150m, and if the 300m is extremely fast then I would extend the rest phase,
sometimes abandon the backup rep. No point wasting a race on training.
It all depends really on the purpose of the session for that day, as to whether you cook the
first 300 or just tempo it. And as mentioned earlier this thread, often the wind conditions
will dictate the type of work you can reasonably ask of even the most gifted and most
enthusiastic sprinter. They are only human - unlike some of us coach-types
Kk

Speedman, these 2 cession are similar from a physiological point of view, the differences will be on
individual athletes (muscles fibers, sprinter or endurance type, etc) as well as the current state (moment
in the training program, physical, psychological, emotional, ect) of the athlete and the external
conditions (weather, training partner, surface, etc). I would take with care any study which aim wll tell
you exactly all the effects of a given cession, it simply doesn't apply to reality for the everyday coach
who doesn't work with guinea pigs.
Cuban Hernandez (low 44sec) used to do lactate analysis before the workout in order to know which
one he was going to do. On the opposite side, we have Pat Connolly saying that some day, she would
tell Evelyn Ashford: Well, today the sun is shining, the grass is green, so you are going to run a 400m...
Like some athletes, there must be talented coaches, who FEEL what is good to do on a given day
without asking the scientists the right procedure (when talent and knowledge meets, we find kitkat )
kitkat, the 300 followed by walkback short sprints: what speed/effort do you recommend for these short
sprints? Max? submax? about 80%? I see that the point is to charge the front thigh muscles like what's
happening in the last meters of the 400m race, but is there any risk to be back from a long run and
suddenly short run concerning achilles?
KK: Hi PJ (thanks for the compliment ),
The short backup rep is always done at whatever %-effort/speed is needed to achieve
"liftoff" (ie: triple extension) and then really the rest of the run is rehearsal of that race-
specific posture.
The backup reps are ALWAYS rolling start, so as not to overstress the quads, achilles etc.
So the roll-up start to the back-up rep can be 10m easing into it. Never had achilles
problem with any athlete while they trained this program.
The backup reps also PJ, are not really to develop frontside strength so much as to develop
the psychological and physical ability to cope under race-type fatigue and still fight for the
supreme mechnical position needed to maintain home straight velocity reasonably well. (ie:
short contact time, which of course involves avoiding overstriding or lateral movements
such as twisting, like Innocent Egbunike. That means striking just in front of the pelvis and
having the "ping" factor present to enable the sprinter to continue springing up from the
track even in the final stride of the 400m, where often the medals are decided!)
Kk

Thanks guys, I also believe the monitoring should be pretty much all "field" based and leave the lactate
readings/muscle biopsies to the sport scientists (even though I am one I prefer monitoring with the eyes
and the stop watch at the track ).
I asked the question just to see if there was any scientific evidence to back up the "anecdotal" evidence
(and best evidence!) from world class coaches regarding the lasting effects of lactic capacity v lactic
power training (I know it is not simple to differentiate because there is a huge interplay of these and
other training components).
Really what I am trying (in a long winded way! ) to say is:
How/when do you know it is time to give the athlete a "wedge" (as stated by KK previously) of base
training at some stage/stages within the competitive season?
KK: Hi SpeedMan,
I think it is both intuitive (which means sometimes we make a mistake, especially with a
new athlete) and from discussion with the athlete.
If we are lucky enough to work with an athlete who is in touch with his/her body and has
the capacity to communicate his/her sensitivities, then dialogue through Q&A will mostly
determine the timing.
That is by way of saying, if the athlete feels s/he was dying at some part of the race
(having to compromise somewhere in order to finish strongly in the last 50m, for example)
then it is time to either further emphasise speed (to improve the transitional "cushion") or
it is time to put in some more specific endurance sets.
Of course the calendar will also determine when you have the chance to put in a
strength/endurance wedge. You won't be doing that two weeks before the nationals. But
maybe six weeks before the nationals you may build a wedge of maybe 10 days of
strength/endurance - enhanced by actually giving the athlete two or even three days rest
(or a mix of rest and maybe a very light tempo session) either side of the wedge (or micro-
block).
In short it's art and science and common sense in the final analysis based on very close
consultation...
If the athlete has a strong influence/input into the decisions affecting the construct and
substance of the training, they are staking their intecllectual and physical credibility on the
success of the program. That's when you get a winning team, a winning outcome - when
the athlete takes responsibility for the success of the program. We all know this to be true,
but it should never be under-estimated. It is incredibly important.
Kk
Originally Posted by THEONE

Nice Chris. I would also love to see KitKat's and Mr. French(P.J.) ideas applied to a 200m program.
KK: Hi Chris30 & The One,
I apologise for not noticing Chris30's post about 200 emphasis.
I would retain the basic shell of the program. I think concurrent practice works for any
event, at least up to 800m from personal experience and maybe for longer events.
So I'd still look at two "rest" days (Day 1) in the week. The next day (Day 2) would be
speed development in the style of pushing maximum velocity (ins-and-outs, flying 20m
efforts) and acceleration/including block work.
The next day (Day 3) would be training which more specifically addresses the needs of
finishing a hot 200m. That is really speed-maintenance, targeted muscular endurance.
Charlie and others who have met greater success with 200m may differ. But I still think
you can develop tolerance to enduring high-speed by putting in a maximum effort as
distinct from necessarily recording your maximum speed on the clock.
In other words you're still stressing the neuro-muscular system in a positive way by
training tough when fatigued, even though the time you clock for that run may seem
crappy.
With that in mind, a Day 3 session could have the heat taken out of it but could still make
a big contribution to conditioning the athlete for say the last 50m of a good 200m race.
Eg: 150 tempo, diagonal jog across the field, 150 tempo, diagonal walk across the field,
tempo 150, diagonal jog across the field, sprint 150m. Sets ends. Take recovery (10mins
to 25mins) repeat up to two more sets.
The fourth 150 in the set is a killer but the effort has gone in even though the time will be
slow. I suppose you could reduce this set to three or even two reps if you wanted a
different endurance effect. You know I like those depletion runs, calling for effort following
a pre-fatiguing rep or reps.
Of course you do the tempo (depletion work) at a nice rhythm, but not so fast that the final
rep - the focus of the set - turns out ragged. It's about executing good technique and
demonstrating control through strength while allowing rhythm and relaxation to work their
magic for you.
At least one of PJ's athletes has had some impressive recent successes at 100 and 200. I'd
be keen to hear what work he has done for the 200.
Kk
Chris, i don't think the 5 x 100m tempo on the grass followed by a 150m spikes at 95% s a good idea
because this is 2 seperate cessions you can take benefits from. Make 2 cessions in 1 isn't like shampoo,
at training it often divides the benefits. :-). But if your goal is not regenerative tempo or high quality SE,
but take the heat out like says kitkat and still work endurance, that's a good cession. Actually, my
problem with the depletion races is that it's quite hard to monitor, but kitkat has much more experience
than me on that.
Second remark : after a lactic cession (i suppose your hill cession is a lactic one), it is recommended to
not do weights the very next day, because of the risk to bulk up and because body hasn't beeen cleaned
from the traumatism for lactic. I completely agree with what kk says.
.
KK: Hey Chris30, Niko and PJ,
At the risk of this reading like the minutes of the last mutual admiration society meeting, I
completely agree with PJ about the shampoo. I never found conditioner mixed with the
soap worked too well for me .
No really, the sub 70%-speed tempo is for recovery. The 150s sessin is to kill you softly,
but kill you anyhow. The fourth 150 done at 100% effort is definitely not going to leave
you flushed free of lactic acid and feeling ready to rock the next day.
Don't mix them. Well, you could do a couple of sets of the 4x150, take a decent rest and
then do a tempo session by way of an extended warmdown. But it's still mixing apples and
potatoes.
Chris, you haven't been clear (or if I've missed it I apologise) about the phase of training
your sample week is from. If it's in-competition, or even pre-comp, I think I'd be wanting a
second speed development day.
So Day 6 (Friday) looks the best option to site such a session because it follows a rest day.
Maybe if you cycle through the weeks, you can design another week which has a hill
session instead of a 150s session.
So if the sample week with the hill session in it also has a another session of longer work
(say, 300 sprints or 200+200) that can be a week targeting your 400m needs, then you
can cycle back into say two weeks of more classical sprint development training aimed at
enhancing your 100m and 200m potential.
Then you have a three-week block. You could look to race at the end of a lighter fourth
week. Maybe race for another week or two after that, then go back into your three-week
block again.
Kk
Originally Posted by THEONE

Thanks KK and PJ.
KK, how do you address " targeted muscular endurance".......running As?
PJ, why nothing over 120m at 100%?
KK: Hi TheOne,
Itr's just semantics, sorry. By "targeted muscular endurance" I just mean training the
endurance specific (or approximately specific) to the needs of the event(s) you want to
contest.
If you're only going to compete at 100m, then running repeat hills 360m long with jog
down recoveries is probably a waste of your time and effort. But probably not a waste if
you want to run some decent 400m races by late summer.
But some 100m/200m endurance training will also help your 400m because there are
elements of the short sprints common to the longer sprint.
In the 400 thread I answered a question from Oni about what he might use to bridge
strength earned in the gym and convert it to the track for 400m (and long jump) in the
absence of hills. I proposed a combination set (sled-skip-run). That's targetting muscular
endurance in a particular way. Your suggestion of Running A-s is another, but I've never
used them so I can't comment.
I would just say that if the work you do is performed with good form - ie, driving through
the hips with triple extension beneath the torso and sustained through to toe-off - then you
will gain a good effect from your training.
If you do more repeats of that work (be it track sprints, plyos, hills, sleds) then you will
develop "targeted" muscular endurance. No doubt there will be some cardio-vascular
endurance developed too.
The training you do will transfer successfully to the competition so long as your mechanics
are sound through the training.
Once your technique breaks down (due to fatigue) it's time to stop the rep, stop the set or
stop the session (if, after a rest, you still cannot continue with good mechanics, ie triple
extension, quick contact time on the floor)
Kk
Originally Posted by mcrepsac

Hi Kitkat,
I've been studying this thread and it's quite informative ... thanks!
One question regarding 2x3x200 session you mentioned above. In the example you gave with a target
time in the 26sec range, would it be better in the early season to run the 200 slower (i.e. 28-29 sec
range) with the same 2min rec, or stay at the desired pace of 26sec and increase the recovery time to
3-4 min until one progresses down to desired session?
Regards,
Malik
KK: Either option is OK. I prefer to "bite the bullet" and go to the desired target time (in
this case 26sec-27sec) as soon as possible.
But it does depend on a few things: the athlete's level of fitness when s/he starts this
training; The level of aspiration and pain tolerance of the athlete; and how the relative
speeds (of a 26sec 200 as against a 29sec 200m) affect technical form.
If the answer to any of these questions is "poor" then that will inform your choice.
My own preference is to get after the target because it takes a while to stablise in that
band of speed (and lactic tolerance) and to develop specific strength to sustain the
mechanics used there which will be needed to hold form in the race .
Kk
Originally Posted by Nikoluski

wouldn't it be better to progressively decrease 200s time for any athlete and/or change the recovery
periods at the same time (e.g., reduction of recovery for "establishment"/confirmation of a certain
speed) until you reach the desired session?
as you say, of course, it depends on the athlete, indeed, but i was just wondering if this way is better
for avoidance of any plateaues perhaps caused by running at the same speed for a long period of time;
unless the alteration of recovery periods alone during this time takes care of this...
thanks!
KK: In a way, your use of "plateau" describes in a rare positive sense of the word, exactly
what I've tried to achieve by targeting the come-home (last 200m) pace of your race time-
goal.
It's simplistic to say it like this, but a woman aiming to run 50-flat needs to be able to
come home in 26sec (ballpark figure, could be sub-26 or high-26 depending on splits
during the first 300m of course). She needs to be able to stick onto that pace come hell or
high water (lactic acid level?). [We've discussed this a bit earlier in this thread
somewhere].
There should be so much going on everywhere else in the training, varying distance,
speeds and recoveries that creating the normally unwanted dynamic stereotype (of 26sec
for backup 200m in this case) does not inhibit capacities in any other respect.
But as I keep saying, there's more than one way up the mountain. Experimentation will
find other paths, some of which will no doubt be better than the one I've found for the
400m runners I have worked with/for. I'm just sharing what I've learned on my own
coaching journey. I have nothing more than that to offer, other than speculation.
Originally Posted by chris30

Well my 200 sessions just got a lot tougher
Would breaking it up in 2 x (2 x 200m) in 26 work ok with necessary recovery to hit the target time?
When I hit the target should I shorten the rest between reps/sets first or try and increase the reps first?
Cheers,
Chris
KK: Hi Chris,
I wish I could give you definitive advice on this, but I can only go with my experience
again. I have had it in my own head that the ability to run 5x200 or 6x200 in the
comehome pace of your target 400m - and do them all at that pace, and all with 2mins or
less time as recovery between reps - makes the athlete bullet-proof in the tournament
situation and in the one-off race.
Of course the ability to run a very fast 300m, 200m, 150m etc is crucial to success at
400m if you come from the speed-end especially (as distinct from the 800m-type of
endurance-end).
Chris I cannot find where you nominated a 400 target (realistic). You've said though that
you want to run 26sec for the last 200m of your 400m which suggests your goal is 50-flat.
If you wanted to hedge your bets and go more for 200m performance with a decent 400m
in there as well in the coming season, then perhaps 2 x (2x200m) is your best option.
Even so, this is still an endurance session. You can play with the variables at different
times of the year. I would still work around the 2mins recovery, but vary the pace of the
200m runs.
As written earlier in the thread, the 2(2x200m) is derived from the 6x200m continuous.
But on occasions I've had athletes go near to race pace with the first 200m of their target
400m time, then take 2mins, then hit the backup rep in close to the same time or even
negative-split. Of course if something amazing happens and you happen to run the first
200m in a PB, then I'd be scrapping the backup rep for fear of over-doing it. "Dead"
heroes are no good to anyone. Kk
Originally Posted by chris30

Hi Kitkat,
This will be the first year I have attempted 400's in about 9 years.
Anything under 55 seconds would be wonderful
Previously in practice I ran mid 49s from first movement. (22.90 200m FAT was my 200PB at the time
into a -3.1 headwind)
I am nowhere near that shape now though.
If I wanted to hit a 54 400m what should I target the back half 200? 28 seconds? Would this be in flats
or spikes?
Cheers and thanks again

Chris
KK: Hi Chris,
(Oh, bad luck in MtSAC)
Most guys and most athletes in general who come from the 200m side (rather than 800
end) of the 400m tend to have a fairly big blow-out in the second half of the 400m race.
That is to say, their differential is not two seconds or less; more likely it is heading toward
4seconds.
It's probably a more painful way to run the 400m and it suggests either the athlete has
gone out too fast, or they haven't worked enough on their 400m-specific endurance.
Bearing in mind your background (once was a 22.9 performer into a hurricane) you may
fall into the "get out fast and hang on" category.
If so, you may think about cracking 55 by going out in 25 and coming back in 29. Does
that sound do-able?
Of course if you go out in 25sec you better be able to run at least 24sec one-off from the
blocks. Otherwise the task can be achieved by improving your comehome time through
time-targeted training (ie, repping 200s in 28-29 off 2mins). But you will still need to
develop a good 300m and the ability to "lift" (triple extension) when charging through the
third 100m out of the bend into the homestraight. I"m adding that lest anyone think
running a decent 400m is all about being able to tolerate rep 200s. The rep 200s is 800m
type work and the 400m above all else remains a sprint.
Kk
Originally Posted by Palmtag

So me being an 800 type runner witha 51.3 pr, I should do this kind of 5-6x200m workout in speeds of
about 25.8-26.5 seconds? I wish I had a rubber track to hit these splits exactly in spikes etc, but I've got
a gravel one. For the quarter I've noticed about a 1.5-2 second conversion for a full 400m. I run 51, and
average 53 on our track. Should I make the same kind of rough conversion for the 200's? say 3/4-1
second each 200?
Just a few questions. Great posts Kitkat, Nik, Chris, etc.
Edit: My goal for the 400 is to split a 49.8 for our 4x400, which could help us score some points at the
sectional meet.
KK: Yes Palmtag, add time to compensate. Your times may be slower but you'll get
stronger. Just make sure you get into a tall position on the track and hold it together. If
you can't hold it, maybe look at taking a little bit longer between reps but still try to pull
together at least five 200s, especially during the GPP and early in the pre-comp phase.
KK:
Speed AND Endurance are like the Ying and Yang of the 400m. One without the other will
not give you a great outcome. You need both. But for sure Speed predominates by far in
the essential requirements for a good 400m. The challenge to program theory is to
facilitate both in your training. They are compatible but you need to create the training
structure within which both can develop. This is one of the things that makes the 400m
fascinating to coach. It is not an "exercise in compression" like the 100m, more like an
exercise in balance (with as little compromise as possible). Kk

, you'll see that the top of the curve will peak between 120m and 200m is most of the case, unless the
runner doesn't have accurate PBs. In general, the 150m is the distance where the average speed is the
greatest. ...
KK: Hi PJ,
(Welcome home from the camp),
You have the data to back up your findings. I do too now (thanks to you). But even in the
absence of the figures, observation during the coaching process indicates that if you want
to work a sprinter over "longer" distances (longer than 100m anyway) while maintaining
the highest integrity of mechanics (which assumes velocity as well) the best range in my
experience is 120m to 150m and even out to around 180m before things start to unravel
slightly.
Psychologically for the 400m/200m athlete, a distance from 120 to 150 is very
comfortable. They can give effort and focus for the full distance, but if I asked them to do
endurance over 250 to 300 I would see problems.
So that is why I have often created split sets such as 2x150, or a set of short sprints with a
special endurance sprint up to 120 to finish a session.
I use multiples of 120 to 150 a lot in the tapering phase, when I'm trying to bring up speed
and rhythm and a nice rolling, open action but still must avoid fatigue and any significant
lactic buildup. I'm talking here especially inside the last 10 days.
Of course, it doesn't always work out that you can avoid lactic. IN one case a guy really felt
he needed to run a 300 time trial inside the last 10 days because maybe his confidence
needed a boost, or maybe he felt he needed to touch just once more on the special speed-
endurance element before the tournament. I debated the point, but quickly agreed to time
the 300m because I trusted this athlete. However mostly the final stages of the taper was
built around back-up or high quality rhythm 150s with decent recovery. Gabriel Tiacoh
(LA84 silver 400m) liked the 150 as a fast tempo session also.
Kk

Theone, she strictly followed her plans, and she had a clock with bips for pacing herself (her coach
wasn't there so i guess the workout was not that important technically and she is used to do it). My
female 400m runner has run 10x300m at 52-55 pace earlier in the season with similar recoveries (in
order to flush the athlete out for recovery just as you said), i was just wondering about the purpose in
changing the pace with a 10sec amplitude?
Chris, at 70%, 10x300m isn't that tiring, no worries you can try it safely
KK: Hi PJ,
Just some thoughts: I like the session, a lot. But it may not be any more helpful than other
similar 300m tempo sessions. We would have to know what is in the mind of the
coach/athlete to see if they are accomplishing the benefits they wish to obtain.
The female athletes I have worked with have all achieved 3x3x300 in sub-50sec (on grass,
in spikes) with 100m jog (about 1-minute) between reps, one lap jog between first and
second set; one lap walk, then one lap jog between second and third sets. This was a
routine session during the general preparation phase (although it came only once every six
week cycle), but over the years all the senior athletes became adept.
[The top female I had the privilege to work with ran them all in 46sec to high-48sec on one
occasion (on synthetic track) during a strength "wedge" following a one-month European
racing season and six-weeks before going to an Olympics where she reached the 400m
final. The top male did all reps under 44sec, with some dipping sub-40sec at his best, He
hated the session but he also reached the Olympic final and ran his lifetime fastest marks
in the semi and then (his second fastest) in the final.]
By varying the tempo in the session of 10x300 you described, the coach has obviously
made the session tougher. The athlete may also shake up the neural timing system but
there are better ways to do it.
It would be interesting to see where the session progresses. Maybe it collapses to 3 x 2 x

300 in around 45-47sec and so on.
Maybe the recovery times are reduced and the rep times remain the same, or conversely
maybe the recovery time remains the same and all 10 of the rep times are brought down
to equalise around the 47sec mark.
Then again, maybe that just remains the extensive tempo session during GPP and the
coach is just trying to squeeze a bit more from the session/athlete? But for sure this kind
of work helps develop the vascular network - the flush and feed system. And it is probably
also good for "the head" in the confidence-building sense of having run 10x300.
Kk
Originally Posted by AthleticsCoach

I used 6, building to 8x300m this past fall with an accomplished junior sprinter jumper (low-21's for
200m). 47-48sec. on synthetic turf or grass in flats with 1:30min breaks. He found it to be fairly easy
(but no, he didn't like it).
I would think though (and I could be wrong) that a female running 46sec. in this session would start
developing pretty high lactate levels as would a male going sub-40sec., even if it was Darren Clark
KK: Yes, high lactic for sure but it's a different kind of burn to running 1x300m at 100%
which everybody knows but sometimes people forget that both kinds of work can play an
important role in 400m performance.
Not much knowledge is new. Most has been tried and tested, accepted or rejected over
time. I "borrowed" 6x200 with jog 200 recovery from an interview by the great aths
writer/statistician Mel Watman with Lee Evans in an ancient Athletics INternational wrap-up
report of the 1968 Mexico Olympic Games athletics program.
As Mike Agostini (great 50s sprinter) once advised me when he passed on what he thought
might help me as a young sprinter (eons ago), "nobody owns knowledge, my coach passed
it on to me from his coach and I'm passing it on to you to use and pass to the next
generation". That's the fundamental spirit which is the basis for the success of the CF
forum! kk
PJ: On thing is sure, it was not lactic-free for her (the woman who ran 10x300 in 57-47sec),
i'm certain that the little fatigue she showed after her reps wouldn't have been there if the
pace had been constant through the workout. She told me that she never does over-
distance, and she uses similar work with 300m or 400m distance at slow pace, that's the
longest she ever runs at practice. And she didn't like much this workout.
With this workout and at this speeds, we are in a cross world between lactate capacity and
aerobie power. As you said it really depends on what the training plan looks like.
However, i don't think it is for learning the sense of pace this is a very well experimented
sprinter who has been around for +15 years, but i don't feel comfortable to give her name.
PJ + KK:
Over the years I've learned to be very careful not to "dose" athletes with high blood lactate
on consecutive days. Some of this is from my own (modest) experience as an athlete, and
some is through my own study and research. Granted the combined effect of low reps/high
intensity is tougher on the system than getting there with moderate reps/moderate
intensity, but all the same, there is a negative impact on CNS.
As an aside I have some sessions by Italian sprint coaches from the early 1980's where
they were hammering away at lactate tolerance on a daily basis. They were obvioulsy
heavily influenced by Vittori and his work w/Mennea. Interestingly, 20 years on he (Vittori)
use very different methods.
-AC
KK: About Mennea, it was lactate and also very high volume of work. Nowadays, i don't
think anyone still use such volume. Kratochvilova used also very high volume of work,
probably the highest ever achieved by a long sprinter, but the greatest advice she gave
was that one should avoid synthetic tracks whenever it's possible. Juantorena on the other
hand kept the volume very low (just like MJ) and had a rythm of 2/5 days between lactic
workouts. With my runners, we keep 7 to 10 days between lactic tolerance workouts
depending on how much the "damages".
I would be very interesed to read Evans' schedule, is it possible to post it here?

The question is how many women are ready to accept workouts like 18 x 60m in 7.8 on the grass or 8 x
1000m in 3:30? We can't understand Kratochvilova's achievement if we only see "assistance" instead of
complete dedication to her sport in an Eastern Europe country 20 years ago. On the other hand, i've
seen some 51 or 52 female performers having a volume of work way too high compared to their
performance level. So much work and pain for (relatively) low results.
I have the chance to coach an incredibly gifted young 400m runner, maybe she will approach
Kratochvilova's performances, maybe not, but one thing is sure, she runs with the heart, and that's the
trademark of all the great 400m runners. Courage and pain tolerance need to be a gift and shall be
worked through the years.
I know of no one who could prosper with Mennea's or Kratochvilova's sessions without
"assistance." I know some tough guys who have tried because they had coaches who were
copycats. In a sense I think that you have answered your own question.
I think that athletes come with courage and commitment. Yes it can be developed, but only
so far, and it is found in fewer young people than in the past. If she has it, your are a lucky
coach.
-AC
Lee Evans Training Schedule

OK PJ here you go, Lee Evans' training according to Bud Winter.
Early Season Main Work

Mon: 3x660yds with 660yd walk/jog recovery. (ed: no time given)
Tue: 110yds-220yds-330yds-550yds-330yds-220yds-110yds Walk/jog same distance that
you ran for recovery.
Wed: 10110yds with the short sprinters. Start season at 15 seconds and drop 1 second a
month until you can reack 11sec. for all 10. (ed: I think that these were sprin the straight
walk the turn)
Thu: 3x352yds. Start at 44sec. drop 2 seconds per month. Rest is 15minutes between
runs. Drop time until you can do 3x352 in 38sec.
Fri: Starts and finishes. Finishes were full 220's. Do six with a walk back for recovery (ed:
KK is this the basis for your 6x200m sessions?)
Sat: 2x60yds, plus 1x150yds, plus 2x352yds, all for time.
Sun: Jog
Late Season
Mon: 2x660yds dropping to 2x550yds very late in the season. Untimed
Tue: 550-330-220-110 or 5x220 (neither session is timed)
Wed: 2x60yds (timed), full recovery then 2x352yds (timed)
Thu: Starts + finishes (4-5); before big meets take 2 days rest.
Fri: Rest
Sat: Race
Sun: Jog or rest
KK:
This is great AC, thanks for taking time to post.

Yes I suppose this shows where the 6x200 session came from, but in the interview I read
with Evans he was specific about running the reps in 23sec zone. He said he was jogging
the recoveries but they got to the stage where they seemed like they were running them
too.
Kk
KK:
400m Race WarmUp

I 've received some PM questions about warmup for 400m races, so decided to post on this
thread (just to get it back onto page one again, heh )
WARM UP:
It's such an individual thing. My only insistence was that at some stage late in the warmup
the atghlete did at least one flat-out flying sprint of at least 20 metres and preferably 60m
where s/he lit it up for a bit before easing out of the run before generating any lactic.
The warmup usually started with a lap or two of very slow jogging, then some calf, quad,
hammy and hip stretches (not assisted, never did PNF before races or max velocity
sessions), then some athletes did the usual technique drills.
The top male did not do anything "mechanical" because he felt it ruined his rhythm. He
was the athlete most in touch with his body that I ever worked with, so I think in his case
that was the right call (on dumping the drills).
After stretching, some run-through over 100m - usually about three with walk backs in
flats. The runs built towards race rhythm.
Then sit down, some small hip, glute stretches or trigger therapies (usually with one of
those half golfball rubber things).
Then spikes on. Do at least one 100m buildup on the straight, then go to each of the turns
and work on 400m race rhythm into and out of the bend until the balance was good and
the left side was tall, arm rangs was good. Shoulders down etc.
This gave the athlete the chance also to check prevailing wind conditions at each point of
the race (at 100m, 200m and 300m marks of the 400m lap).
There was always then at least 15 minutes rest time before going to the start line.
For tournament when we knew we had up to 45mins from end of formal warm-up, then
transport to another track, then into marshall and holding pen before being allowed onto
the track, we rehearsed the timing and worked on staying warm by doing little bits of
exercise when possible. The tournaments also had a strip of track beside the call room, so
athletes could exercise and just go for a loosing/warming run when they felt they needed
to.
Some athletes did do block starts before the race, but the top male and top female did only
three-point runs from the ( blocks ) area and worked on race modelling - getting through
from the acceleration and transitting into full upright posture by the time they got to 50 or
60m around the bend - usually where there will be a javelin runup crossing the circular
track.
Kk
I have worked through this thread (emphasis on the 400m) very thoroughly and have the
following questions. (At the same time, the thread will be on page 1 again, KitKat!!).
Would you please assist me in the following -
(1) Quote: "Two speed days per week during the speed-power period of GPP 2 x 6 wk block
and thereafter every week."
Question: Does this mean that there is ONE speed day in the strength-endurance phase
and a change to TWO speed days in the speed-power phase of the GPP?
(2) "I only use three drills".

Question: Which ones do you prefer?
(3) What exactly are the differences between the strength-endurance and power-speed
phases?
(4) Quote: "This (200+200 off 200) was the real test."
Question: Please explain. Firstly a 200 at full speed? Recovery time? Then 200 rest 30"
200? Just one set? When? Second 2½ weeks of the GPP? Or in the test week?
(5) I want to start tomorrow with the 10 month preparation to the Commonwealth Games
next year. I have divided my first 2½ strength-endurance phase in:
Mon - Speed
Tues - Special Endurance: 200's at the 200m time trial + 2"; WT
Wed - Stretch/Massage
Thurs - Special Endurance; WT
Fri - Functional Strength
Sat - Tempo OR pool; WT
Sun - Rest
Comments?
Furthermore - What about aerobic (10' - 20' jog) during this phase - for the endurance
part? I am VERY positive about everything that I have learned in this thread - our goal
44,2 early next year!!
Thank you, KitKat!!
KK: Hello Sprint Coach,
I used the general prep to develop virtually everything EXCEPT pure speed. We stayed in
touch with high velocity running during the so-called speed-power cycle, but not with the
sort of training we did in the nine months which followed the 3-months general prep
period.
During GPP I tried to develop the strength to finish the last 80m of the race. We developed
the base, then maintained and further developed a thread of that strength at even more
race-specific levels during the pre-season and through the in-comp period.
So the so-called strength-and-endurance cycle of 2-1/2wks went like this:
Wk1
Day Session(s)
1. 2-3 x 4x150m
2. Long Hills + Weights
3. Rest (or 1hr Gymnastics)
4. 5x200 + Weights
5. Long Hills
6. Jog (15-30mins) + Weights
7. Rest
Wk2
1. Sprints ladder 350, 300, 250, 200, 150, 100, 60, 50, 40, 30 - slow walkback recoveries.
2. Jog 15-30min + Weights
4. 2 (300+150) + Weights
5. 5 x 200
6. 2x5x100 tempo runthroughs, walkback + Weights
7. Rest
Wk3
1. Long Hills
2. 3x3x300m + Weights (Upperbody only)
4 Rest (or Warm-up, warm-down) +NO WTS.
5. Track fast, relaxed 300+4x60, 250+3x60, 200+2x60, & 150+1x60.
6. Jog 15-20mins + Weights (Whole body)
7. Rest
Wk 4 (Repeats for Wk5):

1. 300+60,50,40,30; 200+60,50,40,30; 150+60,50,40,30 (30sec rest between long rep
and first short rep)
2. Field Circuit (about 6mins) + NO WEIGHTS
3. Rest (or 1hrs Gymnastics)
4. 300+150, 150+150, 100+80, 80+60, 60+60 (all 30sec b/reps; full rec between sets) +
Weights.
5. Jog 15-20min
6. 3-6 (2x60m Skip, 2x80m Sprint Buildups, 2x80m Sled Pull or Equivalent Light
Resistance)
7. Rest
Wk 6
Rest & Test Wk
1. Rest
2. Warm-up, Warm-Down
3. Trials 300m (stand start), and 150m. + Weights (Lowest Reps Possible).
4. Rest
5. Trials 80m and 200m + Weights (As Normal, all exercises, for volume at 80-85% of
1rmax)
6. Rest
7. Rest
REPEAT 6-WK CYCLE STARTING FROM WK 1.
Now that's the basical outline. You have to monitor the athlete closely. I don't want to be
prescriptive with times because every athlete will have to vary, depending on training
years and ability and commitment. No-one is going to go from being a 50sec runner to
44sec in one year (unless they have previously been close to 44sec).
I make zero demands during the first cycle. But I use that to calculate (also based on PBs
and standard 400m models) what MIGHT be appropriate target times for the reps for each
individual.
The second time through the cycle, I ask more of the athlete, of course with consideration
to all the things posted earlier on this thread.
As I said, "absolute" speed is not really being develop. There is too much volume even in
the speed-power cycle to classify the work as 100m develop-type stuff. But as the athletes
get fitter, they can deliver some fairly impressive speed through those sessions - especially
over the years. The best male 400m runner I had the honour to work with started to run
some ridiculously quick times during some GPP sets. Then again his body adapted over the
seven years (double periodised) we worked together.
Kk
Of course KK you know that you post will induce even more questions
1.) Did the max. velocity work follow directly after the GPP schedule that you posted?
2.) If so, how was is structured/integrated?
3.) As we had discussed on another thread would you be comfortable putting ahead of this
GPP model, assuming of course the correct build-up?
4.) What did SPP look like structurally?
Cheers,
-AC
Originally Posted by sprint_coach

Sorry! Something that I forgot -
Do you make use of progression in the GPP as well? Say for instance starting at a 46" 400 - with a
22+24, concentrating on the 24" 200 during the first 6 weeks. In the second 6 weeks 45" maybe?
Or do you start off with your target of 44" - thus 21+23?
KK: Hi athletics and sprint coach(es),
I'm pressed for time today and will need some time to think through these questions.
Probably quite a lot of answers could be found in this thread if you backtrack.
But essentially if I was working with a 45.3 guy, I would be thrilled again. But he must be
given the facts which are that when he gets to the Comm or Oly or Worlds, he must
understand that 45.3 might get him to the final but nowhere near a medal - and quite
possibly in a tough year, nowhere near a final either. My best male had to run 44.3 just to
get to an Olympic final one year when the standard was extremely high. It can go like that
from one year to the next, can't it. And you have to present the stats to your 45.3 man
and simply make him realise that with a talent like he obviously does have, it is worth him
commiting now to go low 44. I remember Jamaica's magnificent Bertland Cameron winning
the 400m at the inaugural Helsinki world championships. Five years later in Seoul he ran a
personal best time - yet failed even to reach the final!
So your guy has to "expect the best but prepare for the worst".
That said, I would start working as much as possible around the times specific to 44-flat
400 models. That doesn't mean he will run anything like 44.0 straight out of GPP, But with
sets like 300+150 you can start by setting the 300m pace up (eventually) at 34sec to
33sec. Now he may start out running 35-high on a bad day, but by the end of pre-season
he ought to be working down in the business zone of sub-34sec - so that is at least what
he will have to run for the final 300m of his 44sec 400 metres race. And it is also relevant
that the jump from 35.9sec for example, down to 33sec is not so huge.
Ditto with the 5x200m in 23sec. That's not a fast time for a 45sec 400man. But he'll be
hurting after the third rep in 23-something with 2min recoveries between reps.
And, as I'm certain I mentioned earlier on this "lactic threshold" thread, if the wind is too
difficult or the athlete is a little tight or sore or the weather is too cold, then take the heat
(speed) out of the opening 300m and run it in 37sec even, but then put the effort into the
back-up 150m and run it with assistance of the prevailing wind. But leave this session at
two sets of 300+150 because you might tear yopur guy down too much and wreck him for
the next few sessions.
I will go over the other questions when I get a spare moment, but now it's off to
basketball.kk
KK: answers
1 YES. This program goes into a four-week (minimum period) transition after which it is
"safe" to start competing. By that I mean, the results won't be sensational, but the athlete
won't get injured.
The month of transition includes ins-and-outs as part of the warmup for the first time on
two days designated as velocity, so that would be the day after each of the two designated
rest days (usually we rested on Tuesday and Saturday during the GGP and the Transition
phase or pre-competition phase. G-d call them what you want).
On the Wednesday during that transit phase we always did a set something like 280, 220,
180, 160, 140, 120. Sometimes we'd drop one or two reps (maybe the 220 and 140). They
were done with 10mins or so recoveries. This seemed to harden up the middle part of their
400m race, the middle 200m.
2 AS above, pretty much. We maintained a strand or two of the GPP, such as 2(200+200)
or 2(300+150) but the hills were taken out.
3 YES, I would consider putting speed ahead of the so-called strength-and-endurance 2-

1/2week block. But mostly the athletes would be coming into the GPP phase after a long
period of competition and so their speed was present already. I never let the senior
athletes take more than two weeks off. I found when they did, it would take six weeks to
get them back to where they should have been and half the time available to build the
base was lost, therefore the season would reflect accordingly.
So therefore I always went straight into the strength and endurance cycle, although as I
wrote I never put any pressure of performance expectations on any athletes during the
introductory six weeks cycle.
4( What do you call SPP? Is that like the transition period between general prep and
competition??
Cheers,
-AC
kk
KK:
1. It is a GPP. But I may have given the impression there was a huge disparity between the
first half (strength & endurance) and the second half (speed & power) of the GPP six-week
cycle. Or perhaps my names for the work are suggestive of a greater difference. I think
because it is a 400m and I have always aimed to prepare people to go four rounds, I've
loaded up the GPP. There is, to my eyes and to the athletes who run this stuff, a
discernable difference anyway between the two phases of 2-1/2wks which make up the five
tough wks of my 6wk GPP. As I said somewhere before, you can be a fantastic 200m
runner, but unless you've done specific 400m preparation, you're going to run out of legs
around 300m or a bit further, so the GPP I've outlined is to my way of thinking highly
specific preparation for the 400m.
2. Not usually in the four-week transition (unless for some reason the athlete seemed
badly lacking in that sort of endurance at the conclusion of the 2 X 6wk cycles of GPP.). I
maintained a thread of the 5-or-6x200m (eg 2x200+200) but I usually gave the athlete
the chance to get his/her legs back during the transition. Then there would be a race or
two (relays or whatever) and then we would reassess their fitness status and design a new
period of training. BUt once we were in-season, I tended to work in two-week cycles
because these were easier to manoeuvre if elements showed up as deficient. Like if the
athlete's middle 200m was soft, or if s/he couldn't keep turnover at a good rate during the
last 80m of a 400m race. Or conversely if the first 200m was garbage. That would inform
the next 2wk slice of training and so on.
3. Weks 4 & 5 are the speed-power block within the GPP cycle. Unless someone had a
particular problem, I tended not to give ins-and-outs or speed bounds during GPP. The
athletes had enough to do, especially in the first 2-1/2wk stage. Sometimes I'd introduce
them during the second 2-1/2wk period, more often though during the second time around
for the 6wk GPP block, which would lead routinely into that sort of stuff twice a week
during the transition month and then pretty much for the rest of the season. But I didn't do
much bounding. Some athletes benefited but due to the relatively high volume (on some
days) I tried to save the sprinters' legs. We mostly did vertical skips to force triple
extension and to develop lift co-ordination.
4. You are right. Mostly the repeat 200s were done fresh. Sometimes I switched if I was
looking for some quality in the 300+150 session which is probably a set more specific to a
400m race.
I WOULD just add the rider that everything I have done could well be improved upon,
that's how we progress. If what I've done works as a template for your 400m program,
beauty. If not, it doesn't mean my stuff is rubbish. It just means it worked for the
individuals for whom it was designed. It didn't produce stunning breakthroughs for every
individual because maybe I needed more time to figure out some guys than I had to give
them (or they me). But it gave a well-rounded conditioning to whomever progressed
through the cycles and season(s).
I don't mind thoughtful questions. My only issue is finding time to answer. Kk
Originally Posted by Oni

What kind of stretches, static?
KK: Started with static and then ALWAYS finished with some ballistic (bouncing) type
stretches.
But I should say there was VERY LITTLE stretching needed on race days because there was
a lot done during the week and MASSAGE - as much as possible - and CHIROPRACTIC
treatment BEFORE EVERY TIME TRIAL OR RACE - reduced the need to stretch. Kk

I would like to see how the GPP progresses to the transition period. With the Commonwealth Games so
early next year, I have to plan very carefully. When you have time KK? Thanks!
Have done the hills with my athletes today. Could complete 3 only - they were "dead". This is the
perfect solution to let them stay at home in the evenings - they are too tired to even THINK about going
out!!
KK: Transition usually lasts four weeks, never less. I monitor every rep, set and session in
person to make sure fatigue (for the most part) didn't wreck the run. If so, I would
intervene and go for more rest or change the session or finish it.
Rightly or otherwise I did the same week of training four weeks in a row. That way it was
like a little test each week leading into the first relays or low-key races of the new season.
I should add that due to the unacceptable risk of injury, I didn't allow the (injury-prone)
top male to race over 100m and rarely over 200m. All his comps were in 4x400 or 400m
off the blocks. All sprints at shorter distances during the domestic season were set-up time
trials where we could control all the variables. He would not become vulnerable because
the raceday program was brought forward, or delayed or because he needed an extra
20mins to get loose and he only had 18mins (if you understand). I viewed my job as
getting him to win medals in international 400m races. Not reach finals at 200m or
quarter-finals at 100m or whatever. However you would love to have been at some of
those time trials. Phew! So thrilling!
Our job was to enable him to be the last man standing. Therefore any sign of a risk to his
health or fitness was eliminated whenever possible. I did whatever I could to control the
performance environment. I may have erred on the side of caution, but he - like most of
the other athletes I've worked beside - enjoyed quite successful seasons/careers largely
unhampered by injuries (when training with me).
Transition:
Day 1:
Warm-Up,
Ins and Outs: 2 x 2 x ins-and-outs (buildup to around 40m, 100% effort for 12m-and
eventually out to 20m, then fast-turnover but best relaxation to maintan velocity through a
20m exit zone. So the I&O looks like 40-20-20.
There should be good recoveries, maybe 8 to 10mins between reps. Then there should be
10-15mins between the two sets. Then full-ish recovery of say 15-20mins before the
second element of the session, which is a sequence of Stand-Crouch, Fly runs from 30 to
60m.
(In Sequence: Standing, Crouching, Flying)

3 x 30m, 3 x 40m, 3 x 60m.; WarmDown.
..........................
Day2:
Warm-Up, (No ins-and-outs)

5 x 100m buildups on a bend.
4 x 150 (in this sequence: Tempo 1st 150m, diagonal jogback to start, Fast 2nd 150m,
diagonal walkback to start, Tempo 3rd 150m, diagonal jogback to start, Fast 4th 150m.
Ends session.
+
Weights
.........................
Day 3:
Active Rest : Sometimes Gymnastics 1hr of mostly propricoceptive routines, such as
tumbles emerging into a vertical jump with 360 rotation around the vertical axis and land
facing the same direction as you emerged from the tumble. There were many of these
combinations, including horizontal rolls (performed with arms and legs outstretched, no use
of arms permitted in initiating or maintaining movement).
Fullbody Deep-tissue MASSAGE permanent booking for this day.
.........................
Day 4:
Warmup,
2x2x Ins and Outs (As Day 1),
Then all flying:

300m, 250m, 180m, 150m, 120m. (Sometimes it was 260m, 180m, 160, 140, 120).
These were usually with partner(s), usually with about a 10-12mins recovery, but more if
desired. The athletes at this stage of their season were told not to fight for something
(speed) that isn't there yet. Equally, giving them 10mins or 30min rest between reps didn't
really improve the speed of their reps, but the longer rest did pose a risk of the athlete
getting cold or tight.
The sprints were about rhythm and position (triple extension).
+
Weights
.......................
Day 5:
Warm-up,
(no ins-and-outs)
Race Modelling: 4 x 100 (wherever most needed, but at this stage of the year it is usually
down the backstraight and into the turn through the 200m start area, finishing at the
waterjump).
2 x 200m + 200m
1st set:
1st 200m at intended 400m race split (mid-21sec for elite male, high 23 to low 24sec for
elite female).
Two minutes recovery.
2nd 200m at 100% of whatever was left.
FULL RECOVERY b/sets (often up to 45 minutes)
2nd set:
1st 200m tempo in about 23sec elite male/ 26sec elite female;
Two minutes recovery.
2nd 200m at 100%, aim to negative split (ie: run the second 200m faster than the first
200m of this set).
...................
Day 6:
Warm-Up,
Warm-Down
+
Weights (Usually upperbody and torso work only)
CHIROPRACTOR appointment: to check alignments and adjust if needed.
.....................
Day 7:
Race (4x400m relay usually, certainly nothing shorter and no individual races until week 4
of the transition block has been completed.
Kk

On a related note, the first four men at this past weekend's US Nationals were either trained by Clyde
Hart or by coaches who suscribe to his methodology.
What, if anything does this tell us?
I'm beginning to be of the opinion that male 400/400h athletes may be better suited to a long to short,
intensive tempo based program, while females may work best off a short to long program.
There are MAJOR differences between the programme of Clyde Hart (previously printed
here) and the one of KitKat. BUT - I don't know if Hart exactly tells what his programme
looks like??
I have been part of a training camp where Hart and Michael Johnson were present - and
some of the questions asked, were not answered. They are MASTERS in avoiding direct
answers! What they occasionally said, is that Michael did not like doing pure speed work.
They have concentrated more on a type of speed endurance session - called "speed
makers".
At this stage, I have success in KitKat's recommendations of combining the longer runs
with "speed" at the end .... to "copy" the feeling of exhaustion at the last 100m of the
400m.
According to Hart's programme, he concentrates on "intensive" only - 2 x 200 (22") for

Michael (PB 19,3) was definitely not special endurance/speed endurance! I would like to
see the REAL work that they do!
Thanks once more KitKat for the effort to put everything here on the Forum. I am
LEARNING!
Have a few questions about the planning - but I will talk about that at a later stage.
KK:
Hi & hmmm,
So this is where "lactate" went.
Good to see activity.
I will do some sampling in-season when I get back from vacation in a few weeks...but most
of it is common sense for a sprints coach. The races and time trials are diagnostic by
intent...that is, I take the splits and watch closely and DISCUSS WITH THE ATHLETE post-
race at length every aspect of the performance to identify where the weak spots are.
Then the training for next two weeks or so has a bias toward rectifying technical issues and
shoring up deficiencies exposed in the trial/race .
I would say the in-competition weeks were structured much like the Transition weeks,
although as I said the sessions had a greater emphasis on race-specific speed
development.
Competition was always taken up for a reason, to hit on one part of the race or another; to
use to prepare specifically and aggressively for competition. Rarely for money as
motivation. When tournament preparation was being targeted, the athletes would often
race one day and then we would schedule a 300 or 350 time trial the following day in the
same city to help simulate the physical and psychological experience of racing the rounds.
REGARDING the General Preparation phase, I mostly used a double periodised year with all
the athletes and during the second GPP I often had only enough time to go into one 6-
week cycle followed by a Transition period of 4-weeks before entering international
competition in Europe or wherever.
The fact there was only 1x6w GPP in the second period meant that the athlete retained
more of their speed from the previous periodic peak.
The first peak was set for the domestic nationals and was usually a "drop" taper, 10 days
of mostly rest and a bit of speed and a lot of rhythm & race-modelling.
Then into a few days of comp at the national titles, then back into that single 6wk cycle of
GPP + Transition.
So I would say that the athletes I worked with were usuallly no more than 10 weeks away
from being able to compete internationally.
Of course when we knew there was no international competition coming up following the
conclusion of the European season, we enjoyed the luxury of a more complete
deconstruction-reconstruction afforded by a 2x6wk GPP (12wk total).
Lifting for 400m
Had an PM inquiry from a coach regarding "gym" work for 400m sprinters. Hopefully this
fine coach will not mind me posting a modified version of my reply, for the consideration of
others with an interest...kk
GYM, for a while I thought you were getting into GYMnastics and I was really pleased. It's
therefore another issue for another day but it will develop multi-plane proprioception,
structural strength (ie: enhancing joint stability as well as mobility) as well as flexibility
(which we translate as "free speed" ).
Re Gym: I cannot give a daily program because it varied with the energy level of the
athlete and the nature of the running program at the time of season. It was about coach
and athlete self-monitoring on the day.
But in a nutshell the principles were:
1/Weightlifting is a Supplement, not a Substitute for running training (track or hill).
2/Multi-joint exercises were preferred over other options. (ie: we used Olympic Lifts when
the athletes was monitored by a technically competent observer)
3/Therefore Free Weights were preferred over machines (although I really love some of the
Keiser pneumatic equipment, esp the hip-machine, leg-press and hamstring-leg extension
machine - NOTE the limitations in some of these machines, especially regarding glute
involvement, were compensated for by hill sprints etc)
4/ Maximum Repetitions per set was usually six (6) - although in some warmups at very
low weights of say 60% 1rm we would go to 8 just to get the blood circulating without
damaging tissue as would be the case at much higher %1rm.
5/Maximum Sets were six (6) although that was done mostly if an athlete needed some
cross-section development, and when that was the case the reps would be kept medium,
say at four (4) reps per set but if the %1rm was quite low (ie: <80%) we would
occasionally go out to six sets of six reps, but that was only during rehab or the early
stages of an accumulation phase.
6/Percentage of 1rm, the vast majority of lifting was performed in the 85% to 95% of 1rm.
During unloading or after a tough running session (ie hills) I would either dispense entirely
with leg weights (ie: squats) or reduce the load and reps - just to stay in touch with the
lifting movement patterns.
7/Peaking: We tended not to worry greatly about lifting huge loads because it was not
considered significantly correlated to 400m performance. It was a supplement to our "real"
training (sprinting). This may have been a mistake on my part but I doubt it because I
always had sprinters return to the track ready and able of sprinting, not protecting
themselves from injury because perhaps they had lifted too much the previous gym
session. When "peaking" was attempted the athlete never trtied for 1rm, only ever 2rmax.
This tended to prevent complete self-destruction. We always scheduled a peak around 10-
12 days before the first round of championship tournament. This was usually a PB attempt
at benchpress or a clean.
8/Lifting was done After Sprinting - because if you have lifted hard in the morning then
there is bound to be some minor tissue damage. To then demand the athlete sprint is
asking for serious tissue damage.
Kk
Originally Posted by mcrepsac

I came across an LT article by Ross Dunton which comprised of a 5/4/3 200m session.
The whole idea is to start by doing 1 set of 5x200@85% with 45-60sec recovery to the best of your
abilities. Once you are capable of doing that, you add a second set of 4 with 6min recover between sets.
The end result is to 3 sets in total.
I know that 85% is in the Intensive Tempo range, and I've read that CF does not place much value in
working in that zone. I'm curious to know from others if such a session is of value to 400m runners
compared to a kk approved 6x200 session with 2min recovery (one of my favourites BTW!!)
KK: I have a few thoughts:
Good luck getting a real sprinter to run more than one set of 5x200s.
But equally you can load up on any one session now and then as long as you compensate
elsewhere in the schedule.
And almost any session can be made to fit if it is appropriate to the system in place. In
other words, if you know where you're going and how to get there, you can dabble with the
occasional detour.
Kk
Originally Posted by mekstrand

kk In your transition phase you have on day 4 .Fly 300- 250 -180 -150-120.In this work out you dont
want them to fight for speed. This I understand. But im guessing you want them as fast as possible
while staying relaxed. Then on day 5 you have the 2x2x200 work out. Did your athletes have trouble
doing those 2 sessions on consecutive days. I am not sure but our kids (university runners 47-48)range
might have trouble. But maybe not. Also would you hope for the times to drop in these sessions from
week 1 to week4. Or would you pick a target time at the begining of week 1 and try to have them train
at that speed for the whole 4 weeks .I think you said earlyier that you liked to get your people to stay in
the same speed pattern for at least 4 weeks.
KK: Hi,
I should add that the Day 4 session above is also not set in stone. Depending on
observations and history, sometimes the session will be run over shorter distances, for
example: 260, 180, 160, 140 & 120.
But it's Yes re Day 4. Don't look for what's not there. Give what you've got and stay within
your technical model. It's more of a toughening session transitting toward higher velocity
work in the weeks ahead.
Day 5. The heat is out of this session. It's really a strength type session. Tempo the
opening rep and try to run just as fast on the back-up off two minutes. The opening rep
needs to be a moderate pace, enough to generate some lactic, but the backup will release
quite a lot more. That's why you need a long recovery, up to 45mins is common between
the two sets. Don't attempt more than two sets because it will damage the quality of the
next session(s) to follow.
I don't push them during the transition phase. The speed will come when it's there. It will
come though. Sometimes it shows up in the Day 4 session, sometimes in Day 5 (expressed
as the ability to run closer to even-splits or even neg splits because the opening rep is
better tolerated as the athlete hardens up over time).
Actually never had a problem with the backup day. But we were cautious every day. We
weren't greedy, didn't chase times. Sometimes you can tell your athlete is improving
darmatically yet nothing is apparent on the stop-watch. But when you allow the athlete to
freshen up, you will get your times.
I always reckoned the only occasion when time was important was on race day and even
then the place was primary.
Kk
Originally Posted by JohnG109

Can you shed any more light on this type of session KK, ie where you got the routine from, what the aim
is etc.
Its just that in a recent copy of the UK magazine Athletics Weekly, a coach attributed the vast
improvement of their high jump athlete to some sessions which sound similar to the sessions you
describe above. She got them from a ?German high jump coach.
Thanks
KK: Hi John,
And the German high jump coach would have got the exercises from a gymnastics coach.
I don't want to make this stuff out to be anything special. It's the most rudimentary
elements of your garden variety gymnastics warmup.
We worked with a lovely Chinese fulltime pro gymnastics coach who gave us the easy
elements of the warmup he gives his adolscent boys. By the way, you ought to see the six
packs on those kids, and the arms. My God...and they're all little kids, 14 and under.
He cuts us a lot of slack, but the athletes enjoy the session and finish a foot taller and
they feel ready to roll again. It's all the stretching and all the exercises are performed in
long positions. We don't do much ballistic stuff because it's a little dangerous.
But he has added some single-leg gentle bouncing in the middle of the trampoline - (one
leg extended, the other bent at the knee with posture into almost a sitting position - then
establish a little bounce without losing contact with the trampoline. Great for balance, fires
up the knee and foot ligaments (proprioceptive control!) ...
And of course there are the rolls and tumbles and combinations...
Kk
Hi KitKat -
After an AWESOME WC in Helsinki (especially the 400m!), I am SO SO motivated to deliver

a 44" male next year! At this stage, I am very impressed with the results of my athletes on
your programme - the majority have completed the second 6 weeks of the GPP. The
athlete with the most potential to become my first 44" athlete, struggled with his injury
and started late. He is in the 2nd week of the 2nd 6 week cycle.
Now for a few questions regarding the transition period, PLEASE:
(1) No 20' - 30' jog in this cycle?

(2) How many 4 week cycles? More than one?
(3) The cycle will be completed at the end of Sept - what next? Back to the GPP? Or
something else?
(4) Bearing in mind that our Nationals will be middle Feb and the CG middle March - please
assist with the planning of the cycles up to the major meets:
October/November/December/January?? Emphasis on??
(5) You said "no individual races during transition" - the first individual race in October
then? How many 400m races will be the ideal?
Thank you very much, once more, for your valuable inputs made!
KK: Sprint Coach hi,
I'm assuming you're in Britain? I need to know if you have any competition possibilities
between the end of the transition cycle and up to your Comm trials in mid-FEB. Are you
anticipating sending your 400m sprinters away for warm-weather training.
If you could post the competitions (indoors or elsewhere) available and prioritise them in
order of importance (presuming the opportunity to gain a lane).
This becomes an exercise in deconstruction. Once you work out the important dates, the
taper period you know (if you do know) your Comm hope needs (based on previous
experience hopefully). Then you have your imperatives and you can count backwards from
there to today.
It would be nice for your athletes to come up and do some time trials or get a lowkey race
for a week or two after they emerge from the 4-wk transition phase.
But given October is probably marathon month, I'll assume there's nothing doing for the
sprinter types and that the weather will be getting brisk.
So, acting without the info requested above, I would suggest that if you are happy after
the transition cycle and you can see some leg-speed coming back, I would give them a
week of Rest-and-Test and then roll back into another 6-week block of general preparation.
That would take you through to about the third week of November.
But in this (3rd) 6wk block for the year, I would modify the reps (not the sets) and look for
a bit more quality - or at least look not to shatter your athletes.
For example, instead of running hills (or the equivalent) such as 3 sets of 2 x Long Hill
(@360metres) with jog down recovery between hills and up to 45 minutes between the
three sets, I would still run the first rep of each set as a long hill, then jog to the bottom,
turn around and walk about two-thirds back up the hill and sprint a shortened backup rep
of say 120-metres. I would jog slowly back down to the start of that 120m section and
repeat at least two more times. You may wish to shorten the hill to 80m. Or you may opt
to do something like 360m long hill + 120m hill, 80m hill, 60m hill. And the session could
be made up of three such hill-sets.
Similarly with the other standard track sessions. The backup reps distances get shorter.
Anyway we can discuss details as the time gets closer. In the meanwhile, ask your athlete
which sessions or sets he thinks work best for him and we can eventually emphasise those
in a modular type of approach to constructing his program as we move forwards.
If after this 6wk block we have finished the third week of November, then it would be time
to go back into another four-weeks of transition. That takes you to week 3 of December.
Which leaves you seven weeks to the Nationals (six if you then go into another Rest-and-
Test week).
The transition will become and extend into a much more targeted 400m-specific mixed
phase leading through to the taper.
I don't like to get too far ahead. You need to keep a close watch on your athletes, make
sure they don't get too fatigued. Keep the massage and whirlpool/spas and/or hot-cold
baths/showers going, or whatever you can do to enable them to be in the best shape
possible for the next training session.
How they recover dictates what you can do next up, as you know.
But what worries me is training 400m in the British winter and trying to get some quality
into the running because of the unusual siting of the 2006 Comm selection trials and the
Games themselves.
That last six weeks will need to see some pretty hot sprinting but it's got to be a SAFETY-
FIRST approach. Dead heroes are no use to anyone.
Kk

Normally we have a rest day on a Sunday - my "day 7". No races. Do you recommend a "self-organised-
race" for my group or a rest day? Is the 4 x 400m relay important in the transition period? On which
other day will it be appropriate?
We start with the 4 week cycle tomorrow - with my best athlete. We are VERY excited! (The others
completed a 4 week cycle already. As they are not on the same level as my best athlete, I have changed
the programme somehow .... for them to be able to complete the sessions!)
Another question: What will happen after the 4 weeks? 1 week of tests? Or a repetition of the 4 week
cycle IMMEDIATELY? Or back to the 6 weeks? (The 4 weeks will end 12 Nov - the first "big" meeting
mid of December.)
For interest sake - We have league meetings already - with NO competition whatsoever! At this stage
my athletes dominate the scene ... on easy 100m's and 200m's!!
Thanks once more for the detailed information!
KK: IT'S NOT important to race during the 4-wk transition period. IT IS important to keep
to the pattern of Rest and Train.
The transition period is the time your athletes are most vulnerable to injury under my
program. Maintain the two-days-on, one-day-off, three-days-on, one-day-off rhythm of
work to rest.
The rest days are your life insurance policy. Better to be extra safe than extra sorry.
The relays are a nice low-stress pathway into competition. Relays can follow the four-week
transition cycle.
I would caution against racing from the blocks in a major event the first weekend after
transition. If you can resist your Federation, it is in the best interests of your athlete to be
protected from severe competition for at least two weeks after the Transition cycle.
But if you Must compete straight off Transition, then try to run just a 4x400 or a 400m. I
would avoid racing 100m or 200m if your athlete is going to need (or will try) to run a
lifetime best in order to win the shorter race(s). It's an unnecessary risk. There are much
bigger fish to fry in the New Year.
If you are planning to compete in mid-December and you Transition ends mid-November, I
would give your athlete one light week. NO Time Trials in that week.
Then give him a mixed program for two weeks and then freshen him up in the week before
the mid-December big race.
I wrote earlier in this thread about transforming the GPP and Transition work into more
Race-Specific 400m work. Take a look at that.
But in essence you need to stick with the same rhythm of days-on and days-off. You can
emphasis speed development on the day following each rest day. That gives you Two
Speed Development Days Per Week.
The Day After the Speed Development Day should be either Tempo or a 400m-Endurance-
Specific session.
A 400 E-S session might look like 2 x 200+200 where the first 200 of the set is at 400m
race pace and the backup 200m rep is as close to the same time as possible. Eventually
your athlete will be able to negative split.
For example. The aim may be to run the first 200m in handtimed 21.2sec from a standing
start. To do that, he should be able to run at least 20.4 from a rolling start (tailwind etc).
So as a coach, your task is to keep moving him toward a 20sec flat ROLLING start 200 on
his Speed Development days.
That will then give him the basis to be able to comfortably run 21.2 to 21.4 for his opening
200m of a 200+200 set AND then still be able to backup Two Minutes Later with a
ROLLING start 200m in sub-22sec.
Other 400 S-E sessions I've used include 2 x 300m+150 off 30sec (for lactic tolerance);
2x4x150m with jog or walk diagnonal recovery between reps. Or combination sets and/or
sessions.
Keep us posted. Any questions fire them to me here asap and I will answer asap. Best
wishes
Kk
Originally Posted by Comanch09

Ok, here is a program I made, with some help, for the SPP phase. This phase follows after completing
the GPP phase. It would continue all the way until the end of the season. I PM'd this to KK, and he told
me to post it here.
This schedule is for 400m/200m. So, how would you all improve this schedule?:
Monday: Accel out to 40mx5-7, then 1x300m; Weights

Tuesday: tempo; Abs
Wednesday: SE.
4 x 150
3 x 200m
2-3 x 300m
Rest will consist of walking back to where I began. For 300m, I will find an equal distance to walk;
adequate distance. The walk will be between 3-4minutes.
Weights.
Thursday: Tempo; abs
Friday: Max Velocity low volume.
3-5x30m flys. 3 min break between. start 5 sets, decrease over time.
Weights
Saturday: Tempo
I would plan to follow a long to short plan. How should I do that with Wednesday; long to short? Also,
what about rest periods and voume on Wednesday? Anything that you see that can be improvement,
please comment.
KK: Hi Comancho9,
I know you're planning to compete at 200m + 400m, but (as Quick inferred) your training
background - especially your most recent 12 wks of training base (GPP) - informs what you
can tolerate in the Special Preparation Phase (SPP).
I think that almost any training will help, depending on how well you achieve it.
By that I mean, although there appears to be only one session in any way specific to
endurance over 400m - on Wednesday - if you tough it out, that session may be enough to
get you somewhere.
For example: If you ran 2x 300m at high speed with a shortish recovery, that would give
you a huge dose of lacticacid.
Or you could do 3x300 a bit slower.
Come back with some target times Comancho9.

Also please list you 100, 200, 300 and 400 PBs.
What you can run for 1x300 is obviously going to have a big impact on how quick you dare
run 2x300 or 3x300m - and will have a huge bearing on your recovery times.
So much depends on your rep times: 3x300 off 60sec in just under 50sec is tough; 3x300
off 60sec in 39-41 is tougher. My best guy ran 3x3x300 off 100m jog recs (jog/walk 1 lap,
then two laps) all in 39 to 42 - in GPP.
But he would run 2x 300 (rarely) in SPP in sub 35 (say, 33 and 34) with 15mins recovery.
Mostly he'd do 2x300 + 150 or 2x200+200.
The program you've listed would only address the requirements of the last 80m of a 400m
if somewhere in the long sets you were duplicating the specificity of the 400 experience.
It's only my opinion, but if you wanted to run 50-flat for 400m, maybe you can consider a
race model of 24/26sec which proposes the idea that your 3x200 Wednesday set could be
3x200 in sub-26 off say 2-5mins recoveries.
Also I'm not a fan of doing max velocity sprints at the end of a hard week. I'd be putting
them in on a Sunday and Wednesday, with Rest Days on the Saturday and Tuesday. Then
you can do your 400-specific work addressing the last 80m on Mondays and Thursdays.
Tempo Fridays. I like your weights PM on Mon, Wed, Fri.
Kk
Originally Posted by mustang

I'd like to know what you're doing for weights. Even though they supplement the more important track
work, I'm wouldn't place lower body weights after the track work on Wednesday.
kk
what % of their 200 PB should an athlete attempt to cover the first 200 in?
KK: Yes, watch Wednesday for legs weights. Maybe do cleans only. But if you've had many
years of weights, then you can tolerate just about anything. Again, without your training
background, it's hard to be prescriptive (although we'll be presumptious enough to have a
go).
mustang: Not sure about the maths, but I've always worked successfully around 1.0sec to
0.8sec as a "cushion" between current form 200m and the split pace for the first 200m in
transit to 400m race. The girls can manage 1sec reserve time, but the real tough males
can go closer to the edge but not less than 0.8sec. I'm talking about 400m runners
stepping up from the sprints. I have very little experience working with those super
endurance beasts like Mike Palmtag who are dropping down from 800m, although I think
the formula holds true in any case.
Kk

Ok, read through the posts and came up with this:
Monday: Accel out to 40mx5-7, then 1x300m; Weights

Tuesday: Tempo; abs
Wednesday: Max Velocity low volume.
3-5x30m flys. 3 min break between. start 5 sets, decrease over time.
Weights.
Thursday: Tempo; abs
Friday: SE
3x200 (aim for sub 26; 3-5 minutes rest between)
or
2-3x300m (3-5 minutes rest)
Weights
Saturday: Tempo, abs
How could I fix this to address all of the 400m? Wouldn't the tempo deal with endurance, and SE deal
with duplicating race times? Also, should I take out the acceleration day and replace it with a SE day, or
leave it?
Also, how should I make this work under the long to short scheme (reps and rests)?
KK: Comancho, many of the answers to your issues are discussed earlier in this thread.
Check Page-17 and then read from when sprint coach joins the party on P22 onwards.
There are a few sample sessions, weeks and cycles from P22> .
Much earlier in the thread there is discussion of the philosophy behind concurrent 400m
training theory and program design. It's just more homework, but it would help you to
absorb it.
There is also discussion within the program theory ideas about "cycling" through a week of
"speed" followed by a week of "endurance" - that would resolve your current dilemma.
Go back and read the early stuff, the philosophy (my own thoughts start on P7). Program
theory will enable you to design a modular structure into which you can site your favourite
sessions, and which will give you much better control over the direction of your training
and the timing of your peak.
If I was you I would seriously consider going to a two-week cycle. Wk 1 could be as you
originally proposed and that would address your 100m and 200m needs; Wk 2 could focus
on work such as your Wednesday sets and then at least one more day concentrating on
something like 2x300+150 or 300m+4x60 or 2x200+200 or 20, 30, 40, 50, 60, 300, 60,
50, 40, 30, 20 (off walkback recoveries) which would help address the second half of your
400m race.
Originally Posted by Dazed

Kit Kat, What were your top athletes splits for his PB and what kind of 200m would you predict for him
at the time?
Is that 0.8 - 1sec rule based upon percentages? Or something else?
There seems to be a huge range of percentages even at the top.
Thanks.
KK: I will look it up in the coaching logbook when I get home. I think he ran 44.3 and
went through 200 in 21.5, something around there. But as I wrote elsewhere in this
thread, he ran a hand-timed walkup 200 in 19.8sec. 10 days or so before the Olympic
heats.
Because he was such a chronic injury case before we teamed up, I never let him race
200m off the blocks before his 400m at any tournament and never in a one-off club or GP
competition.
The risk to his 400m career due to injury in a secondary event (100, 200) was too great.
Discretion being the better part of valour, I concentrated on making improvements where I
thought the margin was larger - at the endurance end of the race, rather than at the sharp
end (ie, 100m, 200m).
I do know that when he ran 44.7 or whatever in the mid80s he never ran 200m better than
20.8sec electronic within a fortnight of that 400m form. I'm assuming it was a rhythm
thing.
Of course Michael Johnson carried his 200m rhythm into the 400, but then he had a unique
action in some respects and maybe that facilitated his success at both distances.
kk

Kit Kat, What were your top athletes splits for his PB and what kind of 200m would you predict for him
at the time?
Is that 0.8 - 1sec rule based upon percentages? Or something else?
There seems to be a huge range of percentages even at the top.
Thanks.
KK: Dazed hi,
He split 21.58sec, which means he finished in 22.80sec for an efficient differential of only
1.22sec and a final time of 44.38. This was a third-round result by the way, backling up
from a 44 effort a day earlier. He backed up to run 44.5 a day or two later.
Kk
SprintCoach: As I have previously indicated, I have completed the 4 week "transition" cycle
with my athletes yesterday. They ran a 4 x 300m relay event, and managed to do very well
- finished with a good running style, stayed in rhythm, did not loose form, etc. I was
impressed.
But now, the way forward? We have a local meet beginning of December, and our first
important meeting will be mid December. After that from 13 January, national meetings
every Friday until our National Championships mid February.
My planning:
(1) 3 weeks back on the 6 week GPP cycle - faster than before (emphasis on 2nd 200m of
race)
(2) First 400m individual race beginning of December.
(3) 2 weeks (up to mid Dec) individual preparation - speed, speed end and special end -
faster than race speed.
Questions:
(1) The session 5 x 200m - do you rather stop if the athlete cannot keep up the 200's at 23
- 23,5 OR do you concentrate on the volume and let the athlete completes the session,
regardless of times?
(2) The session 2 (300+150) OR 2 (2 x 200) - with the 2' rest in between - is the 2' rest
not too long? Kitkat - did you ever make the rest shorter - e.g. 90" or 1'? Or do you prefer
to stay with 2'? What are the ideal times for this session - if you have 44" in mind?
(3) Acceptable to stay with training: 2 days, 1 rest day, 3 days per week?
(4) WT - when do you change it to 2x per week? More power?
(5) Functional strength - e.g. jumps, circuit training, med ball .... do they have a place
here?
(6) In the last 2 weeks before the first important competition - what are the ideals for
300m?
(7) Did you ever do 350m - or no further as 300m?
What do you think of the above mentioned planning? (After the meet middle of Dec, we
can plan for the next 8 weeks until the Nationals.)
I just want to add - although we are suppose to be in spring time, we have AWFUL weather
- strong winds, rain, etc. Up to now, we have managed to cancel only a FEW sessions due
to the weather. We survive!!!!
Thanks for the assistance!
KK: Hello sprint coach,
I don't know how your group (inc your Comm Games chance) is handling the work, but the
300m relay sounds like they're showing the ability to maintain good technical form which is
one of the most important outcomes from the GPP and transition phases.
I would probably have inserted a little Rest and Test phase, probably a week just to
freshen them up a bit and let them get their legs back, take a security policy against
injury. You can also get an idea of your squad leader's current 300 best (standing start).
If the speed is coming up nicely, yes I'd consider going back into 3 weeks of the GPP
phase, but which three weeks? You have to make that call since you're on the spot.You are
the only one who can see what they still need and you have to make that call against the
time-line through to your Com Games trials.
You are not going to get everything you want constructed before the trials. You will either
not get the endurance targets ( ie 3x3x300 in sub 44sec on synth; 6x200 in 23sec or
faster) or you will run out of time to reach you max velocity objectives and become stable
and comfortable in that speed band.
So resign yourself now to having to compromise. You'll be very fortunate (with weather,
health, injury, venue access, personal issues, national federation imperatives etc) to
complete your perfect program leading into a major. But that in itself is normal.
The important thing now is that you work toward speed coming up. Strength without speed
is not going to do the job for you.
A to Qs:
1) Depending on the time-line for your season, I try to keep the 5x200 reps and target
time but expanding the recovery times. Try to jog between the first few reps, then walk or
take a rest. If you're talking about target times for your top guy, sometimes they will drift
out of the target zone because of a pacing misjudgement, or maybe because he didn't
commit to the acceleration phase. Tell him to go hard in the first 50m and cruise the rest.
That's a simulation of the 400m race strategy anyway. He just needs to get moving quick
enough to elevate his hips so that his ground contact time is reduced and your athlete is
able to establish a functional and (therefore) economic running action.
Sometimes I'd break the 5x200 into two sets of 3x200 and then 2x200 with a 10min or so
break between and try to keep reps in 23sec.
Sometimes your athletes will be down on energy due to burning candle at both ends
(having a few late nights, not eating nutritious food - although I almost gave up on that in
the early 80s when I saw Don Quarrie dining routinely at Crystal Palace McDonalds).
Sometimes the athlete just isn't recovering from previous sessions due to lack of rehab
(massage, triggerpoint therapies, spas, etc). Rehab/regeneration must be done as often as
possible.
And as implied above, sometimes there are elements of the program your athlete is just
not going to master this time around. The next time he goes through the cycles of work, he
will do better. If this was easy, there would be gold medallists everywhere.
AT this stage of your time-line though I would seriously consider reducing the 5x200 to
2x2x200m. Or if you want a bridge to that and you want an element more leaning toward
strength, go to 3x200m in low or sub-23sec. (off sub-2min recovery).
2) Rest periods between first and second reps of 300+150 and 200m+200m.
I'd keep the rest periods as they are due to my personal experience with the program. I
was always fearful I would produce a good 500m or 600m runner and a sluggish 400m
runner.
Ideal times: These sets I found were rarely consistent week in, week out. That was
because the energy demands were great overall and each week you might find one session
was a little off the boil. Tracking directly to a 44sec 400m was more psychological I think.
You provide the elements of training, targeting times etc, which theoretically should arm
your athlete with 44sec guns, but if he doesn't commit early and throughout the race, he'd
not going to get his 44sec even when he's fully freshened up.
But you know from your target models that he's got to be able to cruise through the
opening 200m in mid 21-sec and he's got to be able to run sub-24sec for the backup
200m. He's also got to be able to run 300m in low 32sec or faster. So this info informs the
way you load and weight your sessions. (Back in 93 my best guy did a pre-departure time
trial over 300m around two bends, one straight in 31.5 handtimed rounded up.
Unfortunately got extremely sick in Oslo and had to withdraw from Stuttgart worlds).
The ideal 300 + 150 session therefore would be something like 32sec + 16sec, but in
training you'd be happy with 33 + 18 because great competitors are mostly going to save
their great performances for competition.
In the 2x 200+200 ideally you're asking for 21.5 + sub-22sec.
My top guy mostly saved his seering runs in 200 + 200 for sessions when he could take a
much longer recovery time between reps, at least 10mins. And mostly during the leadup to
a major tournament, he preferred to test his strength by moderating the set so that he
would run the 400m race model split (say 21.5) and then, off 2mins, try to negative split
the backup rep. This was a set that was tough but didn't leave him torn down and it was
obviously good race modelling and conditioning preparation.
BUT NONE OF IT MEANS ANYTHING IF YOUR GUY CANNOT GET THROUGH 300M IN 32SEC.
You need to keep his speed thread building toward 32sec and set your schedule so that he
has a couple of months in that 32sec zone so that he tolerates it really well. That speed
development thread must come the day after each of his two rest days per week.
You don't need to run seering 300m efforts on both of those speed development days, but
at least on one of the days. The other day can be 120 up to 250m into and out of the 400m
turns on the back-straight or wherever the wind is favourable that day.
3) Not sure what you mean here. I would just stay in the safety-first rhythm of 2 days
train, 1 day rest, two or three days train, 1 day rest. (The third day straight of training is
usually race modelling down at tempo for technical correction - usually rehearsing all the
bends in the 400m, coming off the bend and then entering it, particularly transiting from
the backstraight when you go through the 200m start zone and make that 90-degree left
moving at 10.3sec pace).
4) WT, If the weights is leaving your guy too tired for track, drop one session, or back off
the legs, or reduce the total reps. Or apply all three options simultaneously and if the
opportunity arises, pop in a couple of sessions where you drop the quality and up the
volume, but never by too much. We never went more than 6 sets of 6 reps in accumulation
sessions and then the intensity was down to around 80 per cent of 1rmax.
IN WEIGHTS IT'S NOT THE KILOS THAT KILL IT'S THE REPS . You can lift pretty heavy,
even on an extended in-season maintenance schedule, so long as you reduce the volume
of repetitions. So I might use 8 reps to warmup, then jump up in weight and down in reps
to 4, then jump up in kilos again and reduce reps to 2 or one and so on. So he might do a
workout on cleans, or squats or bench and in any of those he would not raise the bar more
than 18 times in that routine which would include the 8 reps warmup. Those singles at the
top of your routine will help keep your athlete pretty strong and won't tear him down. It's
the reps that destroy, not the poundage.
I should advise that my top guy was forbidden from squatting by his chiropractor due to a
low back problem. It was felt that loading the spine was an unacceptable risk, so he did
hamstring curls at high speed and leg extensions at high speed on the Keiser pneumatic
machines (same as Mike Powell did before going wr long jump). MOst physiotherapists use
Keiser for rehab. Much better than the machines which are computerised and far more
expensive but leave your muscles corrugated. We also did leg-presses and supplemented
with hip-flexor machine as well as all the GPP hill sprints which really light up the glutes if
run correctly.
5) Jumps, circuits, med...I used them more in GPP and transition. I was always terrified
that the plyos would bring on injuries. (And I'm speaking as an ex-long jumper).
One plyo I did routinely encourage was 2 x 80m high skips on the grassy infield as a
component of warmup on the two speed-development days. I looked for triple extension.
Sprinting is the ultimate plyometric activity anyway. But I found the high alternative leg
skips encouraged full extension of the hips, knee and ankle joints and added that little bit
of vertical power. These high skips are really just "take-offs". Done as suggested, over the
course of a season, they can be quite helpful. Some athletes benefitted from speed bounds,
but so few could do this without losing the pelvis neutrality I found it led to jamming of the
lumbar spine and we lost more (due to inflamation, injury, tension and time-out) than we
gained.
6) He needs to be able to at least roll a 300m in low-32sec, so you need to adjust your
schedule to meet that time-line. By then he will have the strength, but he needs the
sharpness and the finesse to be able to utilise his newfound strength.
7) Yes, sometimes out to 350. Often 320. Maybe 350 would have been better but it's
getting so close to 400m you may as well have just raced 400m and received the reward.
There was one session my main guy ran 350 (43.3sec), 300 (36.2), 250 (29.2), 200
(21.8), 150 (17.4) threw up, 100 (10.5), walk back same distance, turnaround and go.
That was two weeks before the first domestic grand prix of 1990.
Another session you might like on a speed development day. Due to speeds involved, for
safety-first reasons this was done on a speed-development day (ie, the day following a rest
day, so that the athlete was relatively fresh and rested):
2 x 3 x 150, remainder of lap walk recovery between reps, then 35mins rest between sets.
He did all reps mid-to-low 15sec from a three-step rolling start.
Another similar set seeking the same sort of outcomes:
150 (15.2sec), jog 250 then 150 (15.2sec), then jog 250 then 150 (15.5) then 30sec rest,
then 60m, 50m, 40m, 30m, 20m. (looking for triple extension and vertical thrust in the
short the backup reps).
Kk
KK: UNDER the Planning and Periodisation category there is currently some outstanding
information by Charlie in a thread titled "High Intensity training volume". The reps and
recoveries here would be the sort of training I think should most often be used during
400m training transition into and including the competition phases.
The full recovery sprints would be sited once or twice a week on the day following a Rest
day to give the athlete every chance to deliver a performance not prejudiced by residual
fatigue carried forward from an earlier session (such as split sets directed at replicating the
come-home end of a 400m so as to build tolerance).
*Sprint Coach, how is you main man progressing in his move to 400? Is he finding any
rhythm yet? When he feels that coming on, his times will drop. But you need to create the
conditions - on the appropriate timeline for your season - to give him his legs back so that
rhythm at PB race velocity can be re-established.
Kk
KK: Hi Quik,
I'm not sure what else you've been doing (other than the tempo) , but on the face of it I
think it might be a jolt to go from accelerations (up to 60m) and then straight up to
distances of 150-200m in a backup situation.
Maybe you could fit one session per week (or a mini block of two sessions per week for,
say, two weeks) of full recovery extended sprints of something like 40, 80, 120, 160.
Maybe do one set with full recovery. I know it's special speed endurance but I reckon that's
what you need more than anything to run a good 300m.
I'd be thinking to extend the range ("short-to-long") over which you can hold a high
percentage of your max velocity (as it is right now) before going into severe split-runs.
What I'd be concerned about should you go from stuff like 5x200 tempo into 200+100 (or
any of the other examples) is that your running "may" be a bit too "soft" from about 70
through 200 or 250.
Kk

As a teacher - as I have mentioned before - time is not your own ... especially at the end of the year
with all the marking, lists, reports, etc. Luckily I have a December holiday in sight - no sun, no sea (the
usual holiday), but HARD training ... for my athletes to be ready for the CG. At least, no normal school
days to interfere with coaching!
That was the reason for my "golden silence" the past days/weeks. From now on, the communication
channels will be OPENING!
My athlete is on his way to Melbourne. He LOVES the programme, he experiences improvement - and
above all, when he has a bad day, he no longer sulks. He knows tomorrow, or even the day after, the
results will change.
One example: Up to now, the best results for the session 2 (2 x 200), were 45,2 and 45,5. This week,
after a hard session on Monday, I have decided to do only one set of 2 x 200 - and after that 3 x 150m
(slow/med/fast). The reason - my athlete will run his first 400m in this season on Saturday. And I don't
want him to be "dead" at the first race of the season! You will NEVER believe the result - 44,31!!!!
After Saturday - a local meeting - the next (National) meeting will be on 16 December. After that date,
we have about a month (with Christmas and New Year in between!) until the next National meeting.
My questions will follow!
At this stage I am VERY positive - and so is my athlete. He never "dies" in the last part of any race
(training) any more. He keeps his rhythm and, very important, even when he is tired, he still can
accelerate. Furthermore - something that is MORE important - he is in control ... of his mind AND his
body. It does not matter that he did not compete at this stage - as he experiences the results in the
training, his confidence improves and therefore his mind-set as well. He handles EVERY session with
great confidence - and whether it is hard or not, he once more enjoys athletics!
I am looking forward to see what the results will be when there are different rounds. My athletes are
prepared to handle that - with the 2 x 6 weeks GPP. At this stage, we are still in a phase of 1 rest day, 2
days training, 1 rest day, 3 days training per week. I feel this works!
I will keep the Forum updated with results and planning for the way forward. I do hope that other
coaches will gain knowledge with our discussions. I have certainly learned a LOT!!
KK: Hi Sprint Coach

It's wonderful to read your findings. They are consistent with my own when I was actively
coaching and had the sort of great talent who could make the most of the program. Your
44.3 for 200+200 sounds like a nice race model of 21.3+23.0.
Just a thought regards the period entering competition: If you haven't already done so,
you should routinely now introduce a more specific element of "race modelling" into your
training, perhaps twice or three times a week.
The most obvious day to do this on is the last training day of the week, and also on other
days as a glorified warm-down when the difficult stuff has been accomplished or in lieu of
the difficult stuff if your athlete comes up tender or tired.
The race modelling as I'm sure I wrote elsewhere at some time, would consist of
"grooving" on the pace and the mechanics of the ultimate race goal for your current
season.
That might mean practising the first 100m of the 400m, initially from a three-point start
and eventually from blocks. The purpose here would be to get him responding in a
predictable and therefore (for his own confidence) reliable way through a gradual
acceleration pattern until he is fully upright. This should occur where the javelin runway
intersects the first bend of the 400m race - at about 50m to 60m. Watch from the infield
(yeah, watch out for javelins too . If he is not displaying triple extension then call off the
run. He must reach that by 60m. In a race he just has to keep that in mind as a primary
objective because the acceleration phase has the twin purposes of establishing momentum
sufficient for him to establish the mechanics he will hold together for the rest of the race.
Don't allow him to just run and gun off the quads. That'll have disastrous consequences for
the home straight.
He must establish clean and efficient movement by the top of his acceleration phase. Then
he can pretty much switch into "auto-pilot."
So you may wish to rehearse the acceleration and lift into TE maybe three times in a
particular session before resting him properly and then taking him through the next three
corners of the race (the three 4x1 relay exchange areas roughly-speaking).
He needs to be upright, or with a very slight forward lean (maybe only a couple of inches
forward lean - NOT bending from the waist). That just assists a bit with directing force. He
needs then to be in this nice tall position (TE) before he enters any bend and he needs to
hold this position through the bend and hopefully gain a little "sling-shot" effect using the
centrifugal force to throw him down the next straight (or comparatively straight) section of
the track.
The key to this is his (your) awareness of mechanics on the bend. Most people will tend to
hunker down as they come into a bend and try to accelerate through it by dropping onto
the quads and gunning it. This is not good and will have severe negative consequences for
fuel efficiency and muscle function later in the race.
The 400m is cunning running. It's a lot about efficiency and relaxation as well as power and
pace all bonded together through rhythm.
The correct technique around a bend requires an awareness that the inside leg (left leg)
achieve full triple extension all the way around the bend. From the infield again, you can
observe whether he is achieving this. If not, advise him, call it to him during the run so he
can self-correct and achieve TE.
[Oddly enough, correct arm action can often be a key to keeping leg mechanics open and
efficient. Hands should reach no higher than shoulder height in front and (post initial
acceleration-phase at least) elbows should maintain at around 90-degrees. Don't allow
elbows to jack-knife closed frontside at the top of the upswing since an open, natural swing
of arms helps stablize overall mechanics and control ground forces.]
You must ensure he does not drop the left hip towards the infield, or bend the left knee (a
natural consequence of dipping or "dropping" the left hip infield). Once they break at the
knee on the bend it's awfully hard to climb back up tall again (because they are often by
that stage already tired and sometimes tense), although if it happens he can re-establish
TE you should congratulate him for "saving" the run. Better yet however not to need to
rescue anything by getting the position established by the top of the acceleration phase in
the first 60m of the race.
In race modelling I usually did 2 runs of about 100m [ 50m buildup into and 50m
maintained through and out of each turn ] (to rehearse the actual bend mechanics entering
at race pace and then maintaining TE exiting the critical part of the bend), so that
amounted to a total of 6 x 100m effectively. These were done for rhythm and through that
speed came.
Once you create the conditions for a good opening 100m the rest of the race model
probably does not need timing. The Opening 100m time may be somewhere between 11.1
manual and 11.3sec manual. That would be a reasonable starting time for someone looking
to go low 45 and faster for 400m. My guy sometimes went through in 10.9sec manual, but
his fastest 400m times were achieved from a slightly more conservative opening 100m
segment.
kk
PS:
The "race modelling" - particularly around the first and second (4x100) exchange zones -
became the primary part of my group's pre-race warmup from club through to Olympic
finals races.
PPS:
The aforementioned "breaking at the left knee" on the bends was worth a full second over
the course of a 400m race. Sometimes it explains a slow time when you may have
anticipated better. Sometimes this "collapse" would be triggered early-season by severe
competition (distracting pressure) particularly at the most crucial 200m start zone.
PPPS: Good luck to your 400m man this Saturday. I'm sure you will be getting as much
data as possible from his first race. I used to get reliable people to grab 100m segmental
splits at each bend. That liberated me to observe the athlete's mechanics and flow
efficiency which told me as much or more than the splits. Very excited for you. Sounds like
it's going to be a season of fun coming up fast.
Kk

We will have to wait for 16 December. Apart from my athlete, there was only one 15 year old boy (with
a PB of 53") entered in the 400m. The race was cancelled. And we were so READY to GO!
At that stage, we have decided to do a time trial over 300m - 32,45 (hand time). For the first time since
2003, his 300m is below 33".
In spite of the disappointment, we still are VERY positive!
Thanks for the interest!
Furthermore - Thank you very much for the extra info that I have received. I will certainly work on the
RM during the coming weeks. I have a few questions ... but firstly, I want to "take you out of your
misery"!
KK: Sprint Coach, well done if you don't mind me saying so. You keep pulling the right
rein. What you did is exactly the correct thing in that situation.
Nothing tardy about 32.5sec first up. Did he run from blocks?
He's now got the sort of speed to 300 he needs for you to set up some split-runs that can
really develop lactate tolerance to simulate and prepare him to go 44-low (or better!) in a
real race because he's going to need that ultimately.
With some of the Aussies already posting 45.5 and the Kenyans undoubtedly will field at
least a couple of high 44 guys, the Comm Games final may take a 44.5 for the win like it
did when Iwan Thomas won it in KL94 (when they had a rest day before the final).
But from what you're revealing I'd say your guy is tracking for that in a multi-round
situation.
Thanks or "putting me out of my misery"
Originally Posted by nanny69

Hi KK & Coach
with the spilts runs you target the 1st 200m at the estimated race pace, on the 2nd rep do you ever do
this from a walk in start or always a standing start..
Either. It depends on how beat up your athlete is at the time of the backup. Everything is
contextual. You can construct equally reliable models, although the walkup rep will often be
faster (assuming the accleration pattern is as aggressive as in standing starts) therefore
your total combined time for the set will usually be faster (than if you used a standing start
on the backup). I used both at various stages of the year for various situations and
depending on the individual.
But these issues are matters of relative inconsequence compared to getting right the event
training philosophy, the annual timeline, the phases, the implementation and loading of the
many performance threads, the quality-quantity balance, prioritising of mechanics and
designing a program which permits mechanics imperatives such as triple extension (hip,
knee & ankle) to be implemented all year round, race strategies and race modelling.
Nanny69 the answers to most if not all the questions your raising with regards the program
you've posted on the 400 thread are in the lactate threshold thread. The LT thread is where
I'll probably restrict my two cents worth most of the time. 'Time' being the x-factor for me
these days. If you read the LT pages you'll understand I'm not a fan of long reps unless
they are run as a race/time-trial, so no need to ask me what I think about a session like 3
x 500m. kk
KK
thanks for that.. i re read pages 8-10 your theories about over distance alot clearer now.
we have just started a 6 wk cond phase b block with a set up as follows. for a sub 54
female 400m target
with gym after all speed sessions.
Mon - Tempo 300,200,100,100,200,300 walk back rests (swapped from the 3 x 500m
reps)
Tuesday - Split Runs or repeat 200m reps - gym
Wed - Tempo - 2 x 5 x 100 or 3 x 4x 100m on grass with core work.
Thursday - Acc Dev - gym
Friday - rest
Saturday - Speed Endurance - gym.
Sudnay - rest
Please offer up any suggestions for weekly set up and should i be swapping the tuesday
and thursday sessions around??
and is speed end on the saturday ok or should we be working on short speed 2 times per
week.
Nanny

We will have to wait for 16 December. Apart from my athlete, there was only one 15 year old boy (with
a PB of 53") entered in the 400m. The race was cancelled. And we were so READY to GO!
At that stage, we have decided to do a time trial over 300m - 32,45 (hand time). For the first time since
2003, his 300m is below 33".
In spite of the disappointment, we still are VERY positive!
Thanks for the interest!
Furthermore - Thank you very much for the extra info that I have received. I will certainly work on the
RM during the coming weeks. I have a few questions ... but firstly, I want to "take you out of your
misery"!
KK: Hi sprint coach,
Just out of interest, may I ask what your top male's week will look like coming into his first
400 race on Dec 16?
From a psychology aspect it may be very helpful if he manages to pop out a good effort
first up.
I was specifically wondering how you structure your week leading into a contest.
Everyone has their preferences. I opted to do a warmup-warmdown with race modelling

elements the day before racing. Some prefer to have the day off. I found my athletes lost
too much rhythm (due to the day off) precisely when they most needed that rhythm.
So if - for a single round-competition - they raced on a Saturday, they would have

Thursday as a rest day, warmup/down/model on the Friday and race Saturday.
Unless there were issues, we tried to make our last deep-tissue massage Wednesday
(following training) but preferably even earlier in the week.
There was always the option of light massage and trigger-point therapy right up to the day
of the race, though the more self-aware athletes I've worked with tended to be cautious
about massage close to the race for fear that heavyhanded treatment would wreck their
muscle tonus thereby unravelling their precious rhythm.
Kk
Originally Posted by tc0710

What are people's thoughts on this. Is there a way to prepare for this or is the answer to be fast enough
so that you can run submax in the heats and semis? I'm unsure if it is really possible to prepare via
training for two 400m races on the same day.
Cheers,
TC
KK: This is actually an interesting question.
No doubt the issue of coping with 2 x 400m races on the same day is common in many
countries: US collegiate system (400m ind, 4x4 relay); when Andy Norman ran the show in
the UK athletes were regularly race 400m ind and then some kind of relay (UK v World)
later on the program. In the Comm Games the program was historically set from what I
can figure because the 400m Games record was set at 45.0 (or 45.1?) by Kenya's Charles
Asati (?from memory) at Edinbrugh in 1970 and stood until Australian Darren Clark ran
44.60 in Auckland in 1990.
The thing is the Auckland program required four 400m races in 28 hours. The semi was a
couple of hours before the final in 1990, but as you say, the best athletes did only what
they needed to get through to the next round and the better ones did so with the intent of
additionally securing a favoured lane by winning their heat each round. So in Clark's case
he won every round, taking the semi in about 45.5 and then the final.
So maybe the answer to your question is a mix of both options. Anyway the athlete/coach
should train to prepare for both (speed and endurance) which we would all agree is
obvious... a session like 2 x 300+150 (30sec/-25-45min) is obviously going to help toward
conditioning for 2 x 400 races sameday.
Originally Posted by QUIKAZHELL

KitKat,
Is there a reason you use 30 seconds as the rest between reps as opposed to 60-90"?
I know 75% of ATP is replenished within that amount of time which perhaps may have something to do
with it.
During Split runs I feel that I need 90 secs. rest in between reps Regaurdless of the session.
In 30 seconds time I have no even came close to catching my breath and feel like I cant run. Can you
explain the rest periods more in depth between split runs?
Two Weeks ago I ran 3 X (200+100) off 90 seconds rest and 15 mins between sets. These were my
results.
23.6 12.2=35.8
23.9 12.4=36.3
24.4 12.6=37.0
Last Week I ran 3 X (150+150) off 90 seconds rest and 15 mins between sets. These were my results.
17.5+18.5= 36.0
Did not get second set.
17.6+18.8=36.4
These workout were done in an indoor 200 meter track. I found the 150+150 workout harder than the
200+100 session.
Based on these results I am curious to know what you think I would be capable of running in 200,300
possibly a 400 in competition?
I just got word that they are now not running a 300 in my first meet on the 30th so now I will be
running a 200.My 200 indoor PR. is 22.54 and last year I only managed a 22.70 so I am hoping to go
much faster this year.
KK: Hi Quik,
When I started coaching an athlete for 400m the first time (I was a jumper, with 400m pb
of 53sec! ) in 1984 I had little idea what I was doing. I spoke to lots of successful 400m
competitors and coaches. And I used what I learned on the job coaching 100/200
competitors to attain at least Olympic selection.
So the times, reps, sets, recovery days etc etc were all derived from trial and error
(empirical process). I know it's a bit old school in this age of science, but that's how I
developed my first world top 8 female 400m runner and then the guy came along and he
went world top 5 merit ranked for a few years with me and ran most of his top-10 fastest
marks, inc the top 3, and his best tournament results with this program. So I'm sort of
sticking with what I know and building on that as I learn more.
Specifically re your question on the 30sec recovery time, I use various recoveries with
various sets to get targeted responses at various times of the year. So if I'm after just a
gruelling split run I'll go for something such as 300+150 off 30sec, but in competition
period I've gone with as much as 20minutes recovery.
With 200+200 I mainly stick with 2mins but I'll vary the pace of the opening rep.
With 300+60 I go for 30sec and walkback recoveries for all subsequent reps (ie
300+60,50,40,30,20 or 300+60,60,60,60 and down the ladder ie 250+60,60,60)
It might be better for speed development to introduce more rest. Maybe you would be
better off doing that with regards your 200m aims.
And I do sometimes, when I'm looking to bring up the velocity on days which follow a rest-
day.
But to reiterate, I've had a level of success with the two athletes mentioned and some
others (two world juniors qualifiers, one other Olympic relay rep in Atlanta) and because
my program is not "broke" I'm perhaps guilty of being afraid or too cautious to try and "fix
it".
The reason being is that I don't believe any coach truly knows 100% of the reasons his/her
program works or doesn't work. Sometimes the little things you may suspect are
weaknesses in the design may turn out to be strengths for some or all of the athletes
following the plan. I'm so suspicious of "science". Most of the things I was taught as a
young coach have since been turned on their head and I'm not sure the latest conclusions
won't be debunked in time to come. For instance I don't know whether increased
phosphate fuel storage can be enhanced through training (and what type of training) or
whether phosphate-sparing is possible. There is a lot to suggest that delaying the use of
other muscle-stored fuel options during a 400m race is key to coming home better.
I wish I knew it all but I don't. I'm just being honest. That's all I have to give.

Thank you Kitkat.
Not trying to steer this thread away from Lactate threshold training but reguarding split runs for the 200
in this meso I have gone 200+100 for week 1, 150+150 for week 2, and this week I am planning on
going back to 200+100. Next week is an unload week and my first competition is on Friday. What would
be a proper split run session for next week? I was thinking something along the lines of
200+60,50,40,30 like you mentioned or 150+ 60,50,40,30. Or prehaps one of each? Would the week of
my first meet (unload week) be an appropriate time to do that type of session or should that wait until 2
week? I am also trying to figure out how many times to repeat each split run session to get the greatest
adaptation.
KK: Whatever you decide upon, I'd be cautious, or at least careful, doing anything new to
your (body)system in the week before racing, esp your first race of a new season.
You could use 200+60 etc if you are experiencing signs of "dynamic stereotype" and want
to break it up a bit.
If you're looking for an endurance effect, then maybe special endurance runs are in order
for your 200...you know something like 120 to 170 virtually full recovery, maybe only two
or three reps for the entire session. Warm down with a couple of technical modelling tempo
runs off the bend. (leftside tall, triple extension...that sort of thing.
If you were looking for something a bit less "hot", contemplate 150 at fast tempo,
diagnonal jog across field to recover, then 150 fast tempo, then diagonal walk recovery,
then 150 fast tempo, then diagonal jog recovery, then flat-stick 150m. End of set (and
perhaps also end of session). It's a nasty little session but my quartermiler types really
enjoyed it. No matter how hard you try on the final (fourth) 150 you are not going to run
fast but the effort forces the recruitment of a lot of synergist muscle. You might not wish to
do that any closer than on a Wednesday if you're racing on Saturday - and I'd be thinking
to do it much earlier than that just to be on the cautious side (saying Monday?). Charlie
and probably others as better for advice on 200m preparation. I'd be favouring a short-to-
long approach though if I was specialising in that event, then again look at Michael Johnson
who ran his best 200s while also training for 400m.
I just think that in the 200 you really need to develop your firtst 60-80m like a 100m
specialist. And then you need to also do a bit of work
Kk

KitKat,
Is there a reason you use 30 seconds as the rest between reps as opposed to 60-90"?
I know 75% of ATP is replenished within that amount of time which perhaps may have something to do
with it.
During Split runs I feel that I need 90 secs. rest in between reps Regaurdless of the session.
In 30 seconds time I have no even came close to catching my breath and feel like I cant run. Can you
explain the rest periods more in depth between split runs?
Two Weeks ago I ran 3 X (200+100) off 90 seconds rest and 15 mins between sets. These were my
results.
23.6 12.2=35.8
23.9 12.4=36.3
24.4 12.6=37.0
Last Week I ran 3 X (150+150) off 90 seconds rest and 15 mins between sets. These were my results.
17.5+18.5= 36.0
Did not get second set.
17.6+18.8=36.4
These workout were done in an indoor 200 meter track. I found the 150+150 workout harder than the
200+100 session.
Based on these results I am curious to know what you think I would be capable of running in 200,300
possibly a 400 in competition?
I just got word that they are now not running a 300 in my first meet on the 30th so now I will be
running a 200.My 200 indoor PR. is 22.54 and last year I only managed a 22.70 so I am hoping to go
much faster this year.
KK: Quik, sorry...the other thing you asked about is times projecting from your training
sessions to date. . .
I think the best answer is go and race. Then that will inform you about what your training
(split runs and everything else you've done and have not done) projects to over the
distances you care to race over.
I didn't even want to speculate about 400m times based on my own program. I wouldn't
presume to project on yours which I know little about.
It's a fairly pointless exercise anyway when you can find out precisely by putting yourself
on the line and delivering what you've got. Once you've done that, you will have a
performance model that is uniquely your own.
KK: Nanny,
Quikazhell is on the money I think.
I'd be a bit concerned that your athlete is running 5x200 a week before racing 400, but
with 3min recoveries that may lessen fatigue effects. See how she runs, maybe keeping up
this sort of "tempo" work close to racing will suit her. You have no option now other than to
await the outcome anyway .
Consider Cathy Freeman's routine session which was something like 5x200 (maybe
6x200??) starting with five-minute rest and reducing by one minute down to a 60sec rest
before the final rep. She was targeting 26sec (model for 50flat 400) which would have
been easy for her up to and probably even including the last rep.
Or in any case if you're looking for something to more closely replicate 400m fatigue and
specific race-modelling opportunity go to 2 x 200+200. If she races on a Saturday, I'd be
thinking not to site that session closer than Wednesday because if both reps are done at
high quality (ie 1st 200 at 400m race pace, 2nd 200 at max effort) it can tear you down.
But as Quik intimates, if her one-off 300m is not sizzling, then the mix isn't there for her to
race a good 400 anyway. You need speed and endurance, as you know. The reps 200s is
800m type work and there are plenty of 800 runners who could chew up that session but
would be rubbish over 400m. So the sprint development thread through to 300m and some
prefer out to 350, really is vital to 400m success.

hi KK
i figured it was just unavoidable to do this session within 8 days of a race... any suggestions considering
we are next week into spp2.
her short speed is in place for the rest of the season 60m - 7.0ht 100m - 12.0ht
her last effort at the 200/200 was 25.8/26.5 and under your formula equates down to the 53 pace
aswell.... but as you mentioned needs speed out to 300m what is the target times for 300m.
KK: You'll find out what she needs when she races and you can create your own
performance model unique to that individual.
Some athletes have not such great endurance but they have great efficiency of movement
, some have great speed and thus a significant reserve. You need to make the call on her,
but I would be thinking she needs to go through 300m in 40sec or a bit better to be able to
go 54sec or a bit under for 400m. That means she needs to hit 39-40sec at 300m and still
be building out of the last bend.
-------------------------

Kit Kat,
I'm currently going to be on page 19 or 20 by the end of today. Now, I had my mock meet today, 400m,
and ran it by myself. It was total crap, 56. I'm just extremely frustrated, because I was ready to hit a 50
second my sophomore year, but with an injury, which was pretty bad, I was able to hit a 53. That was
also with really horrible training. The injury also carried over to my junior season as well, but finally got
it fixed over last summer.
Now, today's "meet" was crap for many reasons, and I learned much from it (not all bad after all). First,
my training was very disorganized, not consistant, and basically an expirement gone wrong. Missed
days, didn't train right, etc.. Also, I ran by myself.
So, what I feel is important, that I need to put importance on for the outdoor season, which I finally
won't be running under my second high school (crap coach and program), is that I need to put a lot of
importance on endurance. Tempo is good, but more SE (special endurance), probably would be
important. The only problem with SE, which I learned from this thread, is it may harm me in the long
run. But being I'm turning 18 in February, would that still apply to me?
Anyways, I will be taking two weeks off from training, to finish reading all this thread, and other things,
but hope you can help me create a program for me for next season.
And, also after reading this, I learned that a program should be seperated into three phases:
GPP
SPP1
SPP2
I learned other things to, but really, when I finish this thread I will need your assistance, and others as
well, in making a program.
I still hope for a sub 50 this outdoor season, even with this discouraging mock meet, but can say that
this whole "indoor season" was very experimental in making a program.
Comanch09 hang in there,
I just finished writring a page reply to you and lost it all hitting the post button (this has
happened to me several times in recent weeks and I have no idea why but it surely is
driving me insane)
Therefore I am not going to write out anything more now, other than to say it's great that
you are reading the whole thread. Most answers I might be able to provide are already in
here somewhere. So you are certainly not Lazy and that's why people will probably try to
help you on this.
Post your plans then. Happy New Year

Kk

kk
made a few typos must have been the heat getting to me - i meant what speed session do you
suggest over the next 3 weekends to aid a fresh mental and physical approach...
briefly we are doing.
tue - acc dev + bounds + weights

wed - tempo (2200m)
thurs - 4x 30m blocks 60,80,100 + weights
sat - 400m comp
mon - tempo
tues - acc dev 4 x 10m blocks 4 x 40m + weights
wed - tempo
thurs - 3 x 30m practise starts only
fri night - 400m race
sat night - 400m race
sun - 2 x 200m
mon - pool session

tues - acc dev 4 x 10m blocks, 2 x 3 x 30m + weights
wed - rest
thur - 4 x 30m, 1 x 80m
sat - 400m race
sun - 200m race maybe x 2.....
i am hoping this is enough and the races will cover the missing SE work over the 3 week period.... and
these 3 weeks will give a guide for her own race model...
we have 13 weeks left in the season as mentioned we have worked solidly all season on a 26/28 split
and times have indicated as much but will need 3 or more races to build a rhythm for the event again.
races available are as follows
wk 1 allcomers - 400m
wk 2 nsw open - 200/400
wk 3 country champs 200/400
wk 5 aust open champs 400
wk 6 nsw 23's 200/400
wk 8 act champs - 200/400 not in plans as yet
wk 9 allcomers 200
wk 11 allcomers 400
wk 13 aust U/23's 200?/400
nanny
KK: Nanny,
I'm only looking for starters at the three weeks outlined in some detail: You have three
400m races scheduled within 8 days. Not sure why, but it's probably a tough way to get
into it. Then you've got 2x200m and six days later another 400m and on the seventh day a
200m or two.
I would say this athlete will be well cooked by then. Of course it depends how hard she
races, but then again if she doesn't race hard why race at all.
So the first thing I would suggest is you take another look at that competition schedule.
The other thing I would consider deleting is some or all of the block starts in the week
before a 400m. Do three-point or standing and/or rolling starts. You can accomplish much
of what you want this way without blasting the quads and the CNS doing starts which
probably wan't help the 400m but certainly can wreck it.
I know you're far from tapering and results now may not count, but they will in the mind of
your athlete. Quartermilers come home on their quads. Anything that tears the quads
down in the week of a 400m ought to be avoided if possible.
If you're looking to sharpen up your athlete, I'd be going more for ins-and-outs rather than
lots of blocks.
Also if your athlete has her primary selection prospects at 400m, I'd be venturing out in
distance on your max velocity days - at least occasionally out to 300m on the longer reps.
That days may consist of some ins-and-outs (say, two sets of two reps eg: 35m accel from
standing, 3-point, or rolling start, 15-20m max.vel, 20m maintain speed while trying to
relax). Then perhaps just two reps: 1 x 150 and 1 x 300 for instance.

Somewhere in the Forum, I have asked the question about the recovery times between 300+150 OR
200+200. If I remember correctly, the answer was - keep the 2' rest?? When do you use the 30"? Do
you gradually decrease the 2' to 30" OR go straight to 30" in the competition phase?
The other questions will follow - at a later stage!
A happy new year to EVERYBODY on the Forum! May 2006 bring MEDALS!!!!
KK: welcome back sprint coach!
I never changed the rest period between 200 + 200. It started at 2min when we did
5x200, stayed that way breaking down to 2x200+200, then stayed on when in the base for
the post domestic season we went to 6x200, and remained still at 2min going forward to 1
x 200+200. I couldn't see the need to change it for the effects I was seeking.
The 2x300+150 was a mostly tougher version of 200+200. I started with 30sec recovery
between reps and full recovery between sets in the general prep phase and stayed with
30sec right into the competition period (remembering the elite 400 runners I was
privileged to work with usually never ran more than about about five 400m "races" during
the domestic season (inc nationals/trials/domestic grand prix) and not many more than
that during the IAAF series in Europe. Why I mentioned the limited number of 400m races
for the year is that we felt we needed to keep filling the tank for the event, so sets like
300+150 and 200+200 were used to that end when the need was felt.
Having said all that, I could see that if you ran a blazing 300m you may want to extend the
recovery before the 150. That has happened with one of the guys I worked with/for. If he
popped out a season best 300m I'd be reticient even to let him run the back-up over any
distance, but there were occasions when he would have to and so we might reduce that to
one set of 300+150. If there was a back up set it might be with the first rep as a fast
tempo to "blunt" he speed coming into the backup rep - for safety sake as much as
anything sometimes.
Kk

Freeman ran 6x200m (From standing start) with 5,4,3,2,1 minutes rest. Aiming for 25 flat, in one
session he times were betwwwn 24.8 and 25.2.
It's no wonder she could run 48 seconds. Her other main 400m session was 500, 400, 300, 200 with 10,
8, 6 min recovery with the final 100m at around race pace.
KK: I think one of the great accomplishments of the Freeman program was her ability to
maintain a lot of her 100m speed while displaying such great endurance in the home
stretch of her 400m races.
She was a marvellous athlete. Maybe her greatest asset was her capacity for staying
"relaxed" while close totop speed for the whole race. This asset improved over the course
of her career, although it was good from the start. Maybe this was a big part of her
efficiency which enabled her to run out the 400m. The efficiency and her speed reserve
would have been great assets, these and an intelligent training and racing program.
Apart from that, Dazed, are you doing any of such sets and how are you finding them?
KK: This post came out of a brief private message exchange on the numerous drills
advocated by Loren Seagrave in his Speed Dynamics video series. I'm sure I'm leaving
myself wide open to be shot down, but I'm posting the following to see if wiser minds can
set me straight or perhaps even endorse...
"I use only about five drills and I mainly do so because I want to keep a clean and efficient
but also relaxed action.
I mainly want to keep the ankle of the free leg tucked as close as possible to the hip (short
radius in arc of rotation) in the rearside recovery of the stride cycle. Then I hope I can
"save" the hamstring and the hip flexor from doing too much work before the foot jack-
knifes down and open away from the hip into the frontside mechanics.
So when I do "bum kicks" I start leaning forward to make contact. I do just two
runthroughs over my 10-15 metres like this. Then I ask athlete to continue to at least
attempt buttock contact while shifting torso into upright posture. Then, critically, I try to
encourage athlete to "feel some air time" and shift entire triangle mechanism (hip at top,
ankle below and knee in front) forward, even if just a centimetre or so (before releasing
foot from the triangle). This drill results in a slightly prancing action but when done
regularly over the season(s) it encourages a high foot carry (perhaps due only to
proprioception/awareness) and also encourages a dynamic and more efficient (I hope)
cross-over torque from one hip to the opposite hip.
Maybe it hasn't helped much (although I think it has), but at least I think it has not hurt
anyone.
I also use straight-leg running drill ("stuiff leg dolly" - like a wooden toy which cannot bend
its knees) over about 15 metres to condition hamstring in the long position and to
encourage strong and active reverse contact action with a loaded and braced ankle."

For those of you who have done the 2 x (200+200) session, or have coached athletes who have done
that session, have you seen a trend of 400 time projection? For example, add a second and that is what
they run in a meet.
Yesterday I ran 23.5+25.3=48.8

Rested 20 minutes and ran 24.8+25.6=50.4
This workout was done indoors with 2 minutes between reps.

I also ran 22.74 friday night in my first indoor meet. Im just trying to get an idea of where Id be if I ran
a 400.
KK: Hi Quik,
I can't and won't be prescriptive on projecting times from any of the sets I used because
the race results varied from my own expectations due to others factors, mainly "efficiency"
over the full course of a 400m, as well as other factors such as temperament of the
athlete, pace judgement specific to that individual etc.
The honest best thing for you to do is keep a log of your own reps/sets and days (inc rest
days or light days, rhythm etc before a competition day). Then go and race. The result is
what it is. Then deconstruct your week(s) leading into that race and see what worked. Do
that research a few times over and season by season and you will be able to establish your
own personalised model for predicting race results based on the particular sessions you've
been doing.
Bare in mind also that those sets like 200+200 will vary as predictive sessions depending
on all the other training and resting and rehabilitation sessions you've done around the set
(200+200).
In short, there are just too many variables to want to predict a race time based on one set
of training. You cannot isolate it from everything else you do in your life. Sorry if that
sounds like a bullshit answer but that's my personal experience. Wish it were otherwise.
Originally Posted by pindaman

this thread is really greaty, yhanks to KK who pointed me to this tread.
but it took me some nights to cover all pages
i found out my programm whas a bit like the ones KK "promoted".

here it is:
mo speed 2(5x60) rest 2'-8' with some weights afterwards.
thu 2/3x 6x100~150 rest 2' -8/10' tempo sub12 on 100/18.5 on 150
wed Rest/tempo
thi 2~3x (2x300) rest 200m walk, 6-8' tempo 40-42sec
fri tempo/conditioning(med ball work etc and jumps)
sat hills/hurdles
sun rest
after about 6 weeks training like this i had my first indoor meet. I did it because i hadn't competed since
juni when i tore a calf muscle.
The times were good close to my PB's on 60 and 200.
Although i really like the 2 rest days and for me this kind of programm is shorter than i have done EVER.
After a few weeks i feels like there isnt enough variaty.
how can we "play"with distances and rest or emphasis more to speed or endurance.
Any help is welcome.
KK: Hi pindaman,
You can "play" with all the training variables to therefore provide lots of "variety".
Looking at the sample week you have posted, it looks very much like an early week in the
general preparation phase: that is, quite a bit of volume, all with short recoveries.
The easiest way to emphasise speed is to take longer rest, reduce the number of reps. To
do this though without "losing" your hard-earned endurance base, you may consider slicing
up your program into smaller cycles.
By that I mean/suggest you go two weeks of speed followed by two weeks of what you are
currently doing. You can continue to modify sessions, or rest days etc when you want to
race or trial for time.
The thing is that once you have created the program structure (such as two days of
training, one day rest, three days training, one day rest in the micro cycle - weekly cycle),
and two weeks speed followed by two weeks endurance in the macro-cycle (in this case a
monthly cycle, which can be extended to six weeks or whatever) then you can collect your
favourite speed sessions and your favourite endurance sessions and slot them into the
appropriate days.
In this way you have created a modular structure which assists control of your training,
improving direction, adherence to your seasonal time-line, assisting prediction of peak etc
etc.
I think the coaching philosophy and structure of the program shell are two of the most
important things underpinning a successful result.
Originally Posted by (Fin)Apunen

i know kitkat that my question is little out from your expertise but cause the title is lactate threshold
training I think these couple of questions aint too far out.
I train mma and are starting gpp this coming monday. the gpp starts with three week period of lactate
streshold training as priority.
my fights at my class (class c&d) are done with two five minute rounds so I thought I would do the
three week period split like this.
monday:2*6*200meters(200mt jog between reps and 15minutes between sets.

friday:2*6*45s--->heavy bag work!(2minutes between reps 15minutes between reps)
tempo and mma training done tues, wednes, thurs and saturday....or..and....after lactate training in the
evening(at least 4 hours apart)
and for the questions

1.are two sets of six enough/too much when the fights are with two five minute rounds?
2.should I include explosive med.ball work(med.ball accelerations/med.ball hops) at this stage of gpp
and if so should they be done with the lactate work or in tempo days.
thanks in advance
Apunen
KK: Hi Apunen,
What does mma stand for and your class? Excuse my ignorance. I'm assuming some kind
of martial art? Interesting.
Do you get lactic in the legs when you fight? Or mostly just in the arms?
[Most fighters I've known just do the steady aerobic training, typically with road runs. One
I knew did 10x400m on a track.]
With regards the 2x6x200 being enough or insufficient, depends on the intensity you run
the rep and the recovery between reps. Middle distance runners using that session as "fast
tempo" would have no great problem covering two sets, so long as the speed wasn't too
close to their current-season best for 1rm.
I assume you are trying to prepare for the worst case scenario, so what is the longest time
you've been obliged to fight hard continuously without breaking off the engagement?
The answer to that would inform the length of your longest rep in gpp. Instead of doing all
you tempo sets over 200 (if this is your intention?) you could consider doing a variety of
distances, each on different days. Example 300m (3x3x300m), 150 (3x4x150) as well as
your 200m and the old "wind-sprints" (stop-start).
I'd be thinking to throw in a circuit as well which could integrate a grid on a grassy field
with various stations along the sidelines and do situps, pushups, star-jumps whatever, with
skips or bunny hops, or backwards running, whatever to get from station to station.
It just adds variety. You never want to get bored training. A bored athlete is a weak
athlete.
How long is your gpp? What will you progress into the next phase(s)?
Sorry if I got off the track: Med ball siting depends how you do this work. If you do high
volume short recovery as a kind of strength-endurance session you could used that as
stations on a circuit.
If you do med ball accelerations strictly for power and you use full recovery, I'd be thinking
to integrate them into the next phase after gpp. But perhaps you could do both, go from an
endurance focus in gpp, to a more full recovery/quality in transition from gpp moving
forward.
If you want a straight answer to your question, I'd do it on a tempo day and build it into a
jog around the park perhaps, mixing it up again with medball-situps and all manner of
throws, including seated partner-assisted throws.
Originally Posted by (Fin)Apunen

What does mma stand for and your class?
mma=mixed martial arts and classes are from A to D. A includes all the submissions, punching on the
ground and have more and longer rounds as D doesnt have certain submission, no punching on the
ground, shorter and fewer rounds. B/C are between these two.
Do you get lactic in the legs when you fight? Or mostly just in the arms?
From my experience most lactic buildup comes from takedowns so the answer would be legs.
I would run the 200meters close to my lactic endurance without compromising form. how I was planning
progress from session to session is at 2*6*200 session I would run little faster every session and at
heavy bag session I would ad the time I would hit the bag(this training would too be done close to
maximum lactate treshold without compromising punching form)every session starting at 45seconds
next session could be 50seconds.
I assume you are trying to prepare for the worst case scenario, so what is the longest time you've been
obliged to fight hard continuously without breaking off the engagement?
I have done some research by watching fights and longest spurt without brake would be around 1
minute. and this is pretty much what top guys can take without gassing out.
I was thinking about doing tempo sessions like this.

example 1.running on soft mats charlie francis style.(weather outside is pretty dreadfull at this time of
the year).
2.med.ball circuit with short rest brakes
3.shadow boxing 2*10*45s with 15s brakes between reps and 2 minutes between sets
4.pool work done as shadow boxing.
How long is your gpp? What will you progress into the next phase(s)?
after lactate treshold period I would progress to the phase done in gpp essentials dvd(the hill runs
scenario that progess to flat sprints)
at the med.ball question I meant that should I do explosive med.ball training for power(accelerations
and 1,2,3 hops) at lactate phase or start them at next phase when I start hills.
Or if i will include them to lactate phase should I do the intensive med.ball training after the lactate runs
and heavy bag work or on tempo days?
I hope my questions doesnt get your lactate up kk
KK: I Really like your plans. I think you have a good handle on all aspects you've
mentioned. And I'm impressed you've come to track looking for a fitness edge because you
will definitely benefit.
As for medicine-ball accelerations. I'd be introducing them carefully into the tempo routine
during the general prep phase (gpp), really easy - no blasting, just enough to conditin the
small muscles, work the majors through the specific range of movement and keep the
heart and lungs working. Then at least when you come out of your gpp you'll be ready to
do the medball work explosively without fear of damaging those smaller muscles.
Just one thought on the track reps, I'd be looking occasionally in the gpp to throw in that
3x3x300 with 100m jog between reps, one lap job between first two sets; one lap jog
followed by one lap walk (or jog) between 2nd and 3rd set. I know you're stuck indoors
right now, but when the sun returns that session is worth your consideration. A Good
female 400m runner would do all the 300m runs in under 50sec. But I mean a Good
female. Most would struggle to go sub-50 for all nine reps. So the time is getting close to
your maximum bout activity span (of a minute). In the meanwhile you've already listed so
many good indoor training options. Smart stuff.

Hi Kitkat!
Training the past week IN DETAIL -
Monday - 3 rounds of Speedmakers (Michael Johnson): 50m walk, 50m SLOW jog, 60m sprint, 40m
decelerate, repeat - 1 round complete.
About 20 jumps in total (standing LJ, standing TJ, etc) - in the sandpit.
Cool down - 2 x 200 (tempo)
Tuesday - 300 (11,5), 250(11,3), 180m (11), 150m (10,5), 120m (10,3)
[12’]
(times on 100m in brackets)
WT: Cleans (3 x 6) - 70 kg; Bench 5, 4, 3, 2, 1 (1 rep - 110kg); Squats (2 x 6) 140 kg; Leg press (2 x 6)
300 kg; Push press - for reaction (3 x 6) 40 kg; Deadlifts (3 x 6) 100 kg; Upper body circuit.
Wednesday - Rest. Chiro and massage.
Thursday - 4 x 150 [jog, walk, jog across]

WT: Upper body.
Friday - 2 (200+200) [2']. Both sets - first 200m RP, second 200m as fast as possible.
Saturday - 4 sets of 2 x 80m each, back to back: Sled (light), high knees, skip, run through's.
WT: Cleans (5, 4, 3, 2, 1) 90 kg; Bench (5, 4, 3, 2, 1) 110 kg; Squats (2 x 6) 120 kg; Incline bench -
free weights - 35kg each; Upperbody circuit.
Recovery during the week - Alternate - Bath (Epsom Salts) and shower.
On Friday, everything suddenly changed. Even today, the session was excellent - my athlete was in
FULL control of everything he did. In rhythm, light on his feet, quick ground contact, etc. He walked
back after the first 80m "run through" of the last set and asked for a time trial on the last one - 8,33 HT.
Next week will look almost the same - training Monday (speed) and Tuesday (specific 400m work);
Wednesday rest; training Thursday (speed endurance) and Friday (special endurance). Saturday Tempo.
BUT - all sessions not so intense as this week.
I had not choice as to plan the training as the above-mentioned. Motivation: The last 2 hard weeks
before the national meetings start.
After next week, I will have to prepare the athletes every week to be able to compete on the Friday.
Therefore no special endurance (I think the race will be the special endurance per week), focus on RM,
speed endurance, etc.
After 3 National meetings on Fridays, National Championships the next week. Therefore no hard training
after next week.
My question remains - why the lack of rhythm on the Thursday? I have no worries about a "bad day" - I
know it will happen. Our attitude is to "just go through the motions" on a bad day. But why EVERY week
on the day after the rest day in the middle of the week?
Any recommendations on the programme itself? Volume? Intensity? Reasons for the lack of rhythm? Not
to worry about OR do I have to seriously think about the massage? Anything else?
Thanks!
KK: It's interesting that your athletes don't feel lack of rhythm on the Monday, which is
also first track session coming off a rest day.
The difference between Monday and Thurs appears to be the Massage session on
Wednesday (but presumably not on Sunday).
So on the face of it the culprit appears to be the massage.
Does your athlete get massage only once a week? I found that more massage usually
meant the masseur didn't need to go in so deep and that the athlete's rhythm didn't suffer.
A bit like jetlag, once you've flown a great deal it doesn't seem to hit you as much or (in
my case now) at all.
I hope Charlie takes a look at this and puts his forensic mind to your issue of rhythm.
My experience though is that the first session back from a rest day/heavy massage is
usually a battle, but by the end of the session the rhythm is restored and the next day it's
clear sailing again.
But don't quit on the massage. Maybe bring it forward to earlier in the week. Good
Massage (and chiro) is your best insurance policy against injury.
By the way sprint coach the week looks strong and the work also, quality over quantity.
We're on the same page
CF:
I have the same question KK brought up. Is this only a once a week therapy session? If so,
can you get more treatment, so it isn't as severe in one go, and, if not, could it be moved
to Sat (in your program's case)?
Have a look at the Therapy Options diagram on the Vanc 2004 DVD (and prob elsewhere).
It prioritizes the therapy days based on what you're doing and what you can afford. In any
case, you should get on the hot and cold contrast showers- they're horrible, but they work!
There are threads on these beauties in the archives.
The second possible culpret might be the weights on Tues. I'd move the cleans to 3 sets of
4 and the leg press to 2 sets of 2, and drop the deads at this point, since the deads are
there Tues but not Sat and the lift numbers are pretty high.
You might increase the weight for the cleans slightly after the first week through the
adjusted cycle to compensate, but you'd need to make that call, based on technique,
recovery, and apparent ease.
Normally, I'd think of 3 x 3 for the cleans, but I don't want to kill the Fri bounce you've
been getting in order to help Thurs. This might be the compromise.
KK: sprint coach,
I really couldn't add to what Charlie has posted and, read in conjunction with Nikoluski's
excerpt from Speed Trap, the argument for the importance of massage as a restorative and
manipulative tool is compelling.
I like CF's advice on cutting the reps in your weights now also. It's the reps which kill, not
the poundage when carrying the lifting forward into the competitive phase.
I cut weights about 10 days before the first round of competition at each peak, ie your
trials and then the CWGames.
But for a while before that, I'd bring the weights down to two sessions a week for men
(maintained it as long as possible at three per week for women) and went to a type of
needle-thin simple model. Hardly any reps, maybe no more than six sets from warmup
(eight reps) and then jumping to 4 reps, then singles up to the poundage we wanted to
max-out at (Making Sure The Lifts Were Comfortable).
We always tried for a bench-press pb (sometimes a clean too) in that final session (or at
least in the final week of weights before the ultimate taper).
It was surprising but it seemed to have an energizing effect on the whole athlete (back,
legs etc).
KK, Why more weights work for women?
KK: Coz I don't like them . . . nah, mainly because I found the women I've worked with
lost too much strength too quickly on two sessions per week. Plus they don't seem to
stiffen up from weights to the degree that most men do and therefore the girls can keep
lifting consistently without much detriment to their track performance. The other thing is
that there are still a lot of women who are indifferent to weightlifting or drop it over
summer, so the women who do stay strong through to the peak will have an advantage
over those who do not stay strong.
CF:
Also, as they don't lift as much weight, the effect on the CNS isn't as great, so they can
prob do more reps, I'd think, though I had both men and women go 3 x per week. Also we
used the bench press in the final taper very effectively for men, but it's a bit trickier for
women, because their upper body capacity for lifts/body weight vs men is much less
relative to lower body (65 to 70% of upper vs 90 to 95% of lower body). That indicates
that lower body weights should be kept a bit closer to the final event for women, though
the individual differences are so great it's hard to come up with a separate rule. Just use
the same principle for both and adjust for the individual from there.

Damn, he's always right!
Thinking back now (as opposed to going to the training logs) I remember that the best female sprinters
I worked with PBd on cleans, rather than any isolated upperbody exercise. They did the bench, but not
all the women managed to PB in that one during the taper, whereas the men always did. So perhaps the
women should target the clean and the men, the benchpress when tapering their strength program
coming into a peak.
CF: I always called the bench press the RE-stimulation of the CNS because the principle
stimulus is lower body. The problem is, lower body work must be stopped 6 days out- too
far away from the event for optimal stimulation so these event specific muscles can be
fresh.
Those of you having the Muscle Motor Involvement graph can see that the squat uses
about 65% of all Muscle Motor Units, so, to re-stimulate back up to an optimal level
without involving muscle groups directly required for the event, you can use the Bench
Press, which involves around 35%, 2 days closer.
A possible adjustment for women might be to use the clean, which uses around 80% of
MUs on day 6 or move the last squat session to day 5 and the bench from 4 days out to 3
in both cases.
I always liked the squat though because of its relative safety, as sometimes the athletes
get a tad distracted close to competition and things can go wrong. Case in point, Heike
Dreschler got hurt doing the snatch 4 days out from Seoul, compromising her best possible
performance. She was very well coached and experienced but just had a moment of loss of
focus.

Not that you were her coach or anything, but how come and she did a snatch 4 days out? Or, is there a
difference between Snatch and Clean for this purpose? Would you treat the two the same? Would you
prefer one vs. the other for an athlete comfortable with both lifts?
Thanks!
CF: In the pursuit of specificity (as opposed to my approach), the East Germans used only
the Snatch lift for her weight program, believing it could hit the most MUs with the least
lifts. This left them with only one option, lift close enough to generate adequate stimulus
for an optimal performance in the competition with an inherent risk, or not lift at all.

Are you actually always going for a PB during the taper? I thought Ben's PB wasn't planned (great
story). Won't a maintainance lift that you know you can get (e.g. 97%2RM) be enough?
As for the Snatch. I think that is the most difficult exercise to PB safely because you have to drop so low
under the bar and take the strain in your shoulders. Get it wrong and you can at least mildly pull
something or risk dropping it. I'm forever dropping the weight on myself! Career hazard! Fortunitly, I
don't attempt max lifts all the time.
I find it strange that the East Germans were so clever with their training in some respects but at the
same time were so foolish with others.
KK: Somehow we Always "managed" to deliver a PB on schedule 10 to 12 days out from

the first round of the major tournament of the year.
I use the word "manage" advisedly because, as I've written earlier on this thread,
weightlifting was never a big priority for me in coaching 400m people. So to give a
psychological boost by proving to the athlete s/he was strongest when s/he most needed to
be was fairly easy to manipulate since I just held the athlete back doing solid poundage
without really ever pushing it in the way I would save for the major taper(s). Maybe we
were just lucky, but we definitely did try for a PB every taper - which afterall was only
twice a year mostly (domestic selection trial/national title and then the international
tournament of that year)
Originally Posted by Charlie Francis

Ten days out is ideal for the muscles and is safe, as you could recover from a minor issue in time, but
you need the stimulus in much closer to prime the nervous system for the 100m. This encroaches
beyond the 10 day safe zone, where speed work becomes sub-maximal beyond 30m and high stimulus
is needed from a safer modality, such as weights.
KK: Hey, hey, hey Charlie . . . there you go again - sneaking your 100m ALACTIC info into
the LACTIC thread. But we're awake to your fiendish plot. It's all "burn baby, burn" over
here!
CF: Hey! I was just answering a weights question! Last time I ran a 400 for "real" was
1970 and I'm still trying to get over the burn!

Talking about tapering -
I have used Charlie's 10 day taper prog with success in the past - for my 100/200m athletes. How do
you adapt that for 400m athletes, kitkat? What did you do with your athletes? An entirely different prog?
hi sprint coach
KK: I actually don't know the details of Charlie's 10-day taper. I just took his simple but
wise advice once about staying away from the lactic during that taper period and found it
worked like a miracle for my 400 people. That and the gym PB 10 days out . . .
I do the rest "by eye", looking for rhythm and flow. By then I don't usually have to talk
about mechanics. I also tend to drop all the drills because they can tend to make some
athletes a bit "mechanical" which acts a bit against the highest form of rhythm
10-day Taper For 400m

WHAT would I do without all the assistance that I get from the Forum???!!!! I'll wait for your response.
Thank you very much!
sprint coach, this came from a question by Mr C on tapering for a 300m hurdles race (from
memory). Anyway this has been retrieved from CF Forum Archives...
I have a preference for a taper pattern like this:
Counting backwards from the day of the first big Race:
1: MAJOR RACE
2: Race Modelling in the rhythm of your race, but without generating lactic acid.
3: Rest Day
4: Race Modelling (as on the penultimate day, for rhythm). Unless you're racing 400m over
rounds or you have a huge block of races AND you're coming into the taper off a huge
amount of training over many months. If the latter describes your situation, then you can
contemplate having day 4 as the first of two Rest Days.
5: This is your last chance to blow out the cobwebs, hit maybe two reps with full recovery
from a rolling start and working at 99 per cent, so as not to generate much lactic acid. So if
you're running 400m (or 300m HUrdles) you may do a couple of 200m runs (or maybe first
six intermediate hurdles) . Maybe one is fast tempo, the other (45mins later?) might be
very quick but while consciously avoiding tension in shoulder, neck etc.
6: Warm-up and warm-down, Race modelling, meaning for 400m (or 300m Hurdles) you
might want to rehearse entering and exiting the bends from a rolling start, working for no
further than 150m. You may restrict your reps (not including normal race warmup)
7: Work the first two or three barriers in the 110m hurdles.
8: Rest Day (Massage, physio, chiropractor, walk and relax)
9: Race Model for Hurdles, working sections of the 300m Hurdles race, so maybe first four
hurdles a couple of times at 99% race rhythm, then a couple of runs over the last four
barriers. All with full recovery, done for technique, rhythm and relaxation.
10: Perhaps a 99 per cent effort single run over 300m on the flat: a virtual time trial but
done without "muscling" the run.
11: Warm-up and warm-down.
12: Rest.
Maybe you could place your prelim race commitment on a 99% effort type day and fit your
major championship day(s) into a template a bit like this. kk
Quote:
KitKat,
For a 400m specalist what would be a good example of the "stimulus" session 10 days
before the big meet?
CF uses something like:

4x30 blocks, 80, 100, 120, 150 with big recoveries for 100m.
How would this change for 400m?
Thanks,
TC
KK: TC, the answer to your question is in the previous post. If you look at 10: it's a 300m
at 99% with the "time" coming (hopefully) through an aggressive acceleration followed by
good mechanics, rhythm and relaxation. So it's basically a 300 time-trial. But on other
occasions we've done just a couple of 200m sprints, one in the rhythm of the race (first
200m of the 400m) and the other being faster than that (up to 45mins recovery between
the two runs).
I've sometimes found that someone can be in great shape for 400m but may be stuck in
roughly the same rhythm for 200m.
For example: An elite male ran mid-44 but could clock "only" 20.8 off the blocks for 200m.
Yet the same athlete could run sub-32 off the blocks for 300m which is certainly a better
indication of his readiness (of how successful the taper turned out).
You would probably agree that given those indices, something went slightly wrong in the
preparation or taper, but it was hardly a disaster. Perhaps there needed to have been a bit
more neural activation in the training of distances 200m or shorter to have avoided the
dynamic stereotype apparent in his 200m race time of "only" 20.8.
The capacity to go sub-32 for 300m but "only" mid-44 also suggests some extra work was
needed to help him finish the last 50m of his 400m race. On the other hand, it is difficult to
know how much the rounds take out of a speed-based 400m sprinter. I never prepared an
athlete for grand prix-style one-off racing. Always had a tournament as the focus of our
preparation.
Kk

More questions for you kk!
I was wondering what your rationale was for the 2x2x360m hill with jog back/45 min recs in gpp....more
so the reason for these recoveries?
What do you think the difference would be in doing this type of session v doing 4x360m hill with 15
mins rec?
Another question: when are you setting up www.kitkat.com?
KK: You'll be sorry you asked
Rationale: the 360m distance on about a 12-15-degree angle up a grass hill took about
46sec for my best male 400m sprinter and about 52sec for my best female 400m athlete.
I settled on these distances through quick process of trial. I wanted to do some training
"over time" rather than "over distance".
I also wanted to do some specific leg power-endurance training while hitting the cardio-
vascular system and in so doing further develop the "flush-and-feed" vascular network,
particularly in the legs.
Early in the GPP, however, the athletes did not achieve such times for 360m hill. Top male
would sometimes fail to break 60sec and top female out around 70sec after returning from
a rest phase.
So it was decided by consensus with these two particular athletes, for whom I had great
respect, that perhaps it would be best to run a pair of hills with a slow jog back down
recovery.
This was in some way to salve the conscience, knowing that many of their opponents were
running massive fartlek ("speed-play") sessions, and/or running reps of 1000m or rep
600ms etc.
But the effort of putting two hills back-to-back at quite high intensity was severe.
Therefore it was not possible to sustain quality for a third rep, so the set was left as a two-
rep set.
It was found that during the GPP phase the athletes were pretty well recovered and ready
to go for a second set after about 45 minutes.
So we added the second set. Sometimes the athlete could manage only the first rep, but
then at other times the second rep of the second set would turn out to be the fastest of the
session. This fact tended to encourage us all to implement the second set from the first
cycle of GPP.
By the second cycle of the second GPP (prior to the European summer season) and - after
a couple of years - often even during the second cycle of the first GPP (post Euro circuit)
these two fine athletes (and others to follow in the years to come) were recording pulse
readings of under 130-beats per minute just 60seconds after cessation of sprinting to the
top of the hill on each of the backup reps.
If I posted 15mins between sets for the long hills, as you write, I apologise. It may have
occurred sometimes (rarely) when using shortened distances for the backup rep (as we
came into pre-season phase).
OH, I just re-read your post. What about doing 4x360 with 15MIN recovery? If the quality
of your reps didn't suffer (due to loss of form and fatigue in general) you could do that
instead of 2x2x360 with jog/&45min.
Maybe your proposed session would be superior. Try it and report back. Better still try both
versions in different cycles and share your intuitions about their relative benefits.
But after success with my setup I decided not to try to fix what obviously was not broken.
As a coach I defy anyone to categorically prove which of the hundreds of elements that go
into a program for an athlete to achieve world class performances year after year are
primarily responsible for that excellence and which are inconsequential. When your top guy
goes 44-low and top girl goes 50-low off the same program in the same year then you're
going to be fairly brave to change much of what you've done to that point. The changes I
did make in the years which followed did not involve the structure of the hills session. I
liked the severity of 360H+360H jog recovery. I felt that being able to complete that set
left the athletes with no fear of the 400m distance or anyone else who raced it.
In general, the recovery between sets on such tough training was complete, or as full as
reasonable without the athlete needing to go through another extensive warmup. However
there was always a brief warmup before the second set.
I don't really know if that answers your question, but it's about as precise as I can be given
that a lot of this work was derived "in the field" over time with some world top8 400m
runners as "guinea pigs" [and a total lack of financial resources (and in the pre internet
era) preventing us from tapping into successful and mostly highly secretive 400m
programs from around the globe].
So we came up with our own plan. I can assure you any resemblance to any other program
(with the exception of the 6x200 in 23sec with 200m jog recoveries which was swiped from
Lee Evans) is purely coincidental. Either that, or it was nicked from us.
As for setting up an alternate website . . . when do we start? ...just kidding Chuck.

kk
think the score after that comment is 1 nil to charlie...
any answer to my previous question about when you had their last big race before 1st round of comm
or olympic games?
or for example now if you had someone chasing a time how many races would you put them through for
the domestic season.
i am amazed here in nsw right now that some of our female 400m runners seem to be running a 400
every weekend or even midweek on top of this in an attempt to run a qual time.
KK: Every peak was different, every athlete was different. But when the athlete had a
relatively trouble-free preparation and training times were good and competitions were
available, I would be happy enough to cut 400m racing off inside a three-week period prior
to the first round of a multi-round championship.
Unfortunately, at times, the national federation would organise relay meets against other
national teams and sometimes one or other of the athletes I was coaching would be
obliged to compete inside that 3-week exclusion zone.
Coming into Seoul, off a terribly injury-plagued preparation, my top male raced only two
domestic 400m (failing to break 47), then raced Verona, Hechtel and Sestriere (failing to
break 46sec). It was only after CF intervened with some seriously deep massage and this
was then picked up by the national team physio that the source of the pain was identified
as a calcified nodule on a nerve in his hamstring. Once that was dispersed through
massage (second-knuckle-deep into the tissue) he could at last break 11.5sec for 100m
without feeling his hammy was about to be shredded. The next day in Cologne, where we
had bumped into CF and Ben et al, he was able to go 10.5 on grass and not feel a thing.
That was the cut-off day to commit for the Olympics, so it was dramatic and I cannot tell
you how stressful the whole experience was that year.
But to answer the question, his last race was in Sestriere on August 11 and the first round
in Seoul was September 24.
The top female ran her last 400m in Cologne which would have been around mid-August
that year?? Her next 400m was the Olympic first round, which was again around
September 24 (give or take a day).
So when they ran their fastest times for 400m it was actually off a break of nearly six
weeks from the previous 400m race.
Before the Comm Games, he had run some 400m races up to and including December 2,
followed by a training period which led to him time-trialling over 300m on Dec 31. Off a
three-step rolling start, he ran 32.07manual (splitting 200m in 20.15) , then backed up
with a rollstart 200m in 20.04sec. The next day he cramped in his left lower adductor.
Great start to the new year.
He was still nursing that sore spot when the national federation obliged him (on fear of
being dropped from the Games team) to run a 4x400 relay on January 14. He split 45.9 off
a careful opening 200m in 22.23.
Games 400m first round (and second round) was January 27.
So his last 400m race off the blocks before the Games was December 2. That's about eight
weeks before the tournament. However it's only two weeks if you count the relay. Kk

Ok, I figured out basically about how I'm going to do my program, but I need some help in converting
some things.
These workouts were made for a 46-second quarter miler. This would be a sample workout week For
"Early Season" or GPP. I'm just going to list the track work for the days:
Mon:
1. 2x500 Speed: 70 sec (56 sec/400m pace)
Rest 15 min.
2. 3x200m Speed: 30-29-28 Rest 3 minutes
Tues:
1. 8x200m Speed: 28 sec Rest: 3 minutes
2. 6x150 long-hill runs. Speed: "fast" Rest: jog back
Weights
Wed:
1. 4x300(event run). Speed 42 sec. Rest: 5min.
2. 3x200m Speed: 30-29-28sec Rest: 3 min.

3. Rope resistance runs (know what to do about these)
Thurs:
1x350m Speed: fast Rest: 15 min.
4x200m Speed: 26 sec. Rest: 5 min.
Weights
Fri:
1. 3x200 Speed: 30-29-28 sec. Rest: 3 min.
2. 1600m work
Sat: Meet
--------------
Ok, now I dont know what part of the week this was in the schedule, only know it was a sample week
from "Early Season" or GPP I assume.
I assume this schedule doesnt follow the High Intensity/Low intensity schedule either, am I correct?
Again, if you could please tell me how to convert these workout for a person aiming for a 50-sec 400m
time, that would be great. I think I know how to, but am not positive about it. Also, looking at samples
from the rest of the season, the times are lower in them towards the end. So I guess, I really need to
know what a good starting point would be for these time wise. I assume rest times are universal for all
runners.
Also, I hope to post my plans for GPP which will begin in February for critiquing, like how to progress
the scheme.
KK: You're going to train five days straight like this and race on Day 6 . . . to run 50sec?
Some of rep 200 work (eg 8x200 in 28sec off 3min) is already aiming at 50sec or a bit
slower (maybe 52sec).
Are you really going to race off this week? Or just pick sample sessions and integrate into
your own program design?
All these sessions are fine . . . just a matter of how you progress them and how you cycle
through the work to avoid dynamic stereotype (stuck in the same rhythm) and how you
come to develop all the other performance threads.
Looks like a pretty traditional wide base pyramid model (modified to "race" off - longer
reps and more, slower volume at the start of the week, progressing to "faster" reps and
less of them at the end of the week.
Good luck with it all then.

No, this was just a sample week from a thing I was reading. The times and schedule change, through
four different parts (Off season, Early Season, Mid Season, and Late Season). Again, this is just an
example of a workout week of something I was just reading from "Early Season", not my plan. I plan on
trying to hit a 50 or better by the end of the season. Meets wont start until late or after midseason.
No, I dont plan on even doing meets until after or late midseason.
I am going to pick and choose from the information I have and sample weeks for my own program. My
program may not look anything like this, but will have the same sessions in it. I think I will go for a high
intensity/low intensity type schedule.
On this schedule, which would be better for a 400/200m athlete. A wide base pyramid model, or high
intensity/low intensity type schedule?
Also, if there wasn't a meet on this week, would the pyramid be flipped? Meaning would the faster
sessions be at the beginning of the week, and the slower volume towards the end? Sorry, not familiar
with how that type of thing works.
KK: I'm really not comfortable with that sort of broad-based pyramid structure for a
sprints program. I know they're traditional and they apparently work well, especially in the
US - although I suspect the fierce collegiate competition program is the basis for much of
the success of such training.
Anyway to answer you, it looks like it's having a bet each way - the 150m hills would be
helpful for 200m, which of course would in part be helpful for the 400m, but then again it
depends what you want out of the hills in the overall scheme of things. The repeat 200s
and the 500 runs are more in keeping with 400m training. Put it this way - Michael Johnson
could run well of this over 200 and 400, but then again he'd have run well off of anything
Having said all of that, I'll probably keep commenting to keep the thread ticking over but
this sort of traditional pyramid stuff doesn't interest me so I'll be limited in my posts (which
will delight many)

Hey KitKat & others,
I ran the 400 tonite. My real events are 200, LJ, and 55 dash. I ran the 400 since there was no 200 and
I wanted to see what I can run. I ran 4x4's in college sometimes and my best time outdooRs is 49.9.
Anyhow, I ran a bit slower than I expected. I ran 51.50 on a banked track out of lane 3.
I came through the first 200 in 23.6. Is that too fast for my current 200 level? 2 weeks ago I ran 22.74.
I came back in a slow 27.7. My 300 split was 37.2 and I finished in 14.1. To make things simple I ran ..
23.6/ 27.7 =51.3h =51.50FAt

23.6/ 13.6= 37.2 +14.1=51.3 H
I came throught the 200 very quick but semi comfortable and tried to relax and maintain and at 150 I
could not go any fast and was dead the last 80.
Anyhow. As I said Im not a quarter miler but I have been doign a bit of lactate work and longer speed
work. Just trying to get yoru opinion on my run and what you make of this. Too fast to go out etc.?
KK: Hi Quik,
FIRSTLY this really should be posted on the forum because there are others with much
more indoor experience than me. Sight unseen, as they say, it's so hard to know what
went wrong or if anything did . . . maybe your "flow efficiency" isn't good, maybe you came
in with a slight virus which wouldn't show up unless you were racing to the limits in a
teardown 400m, maybe you haven't done enough come-home training aimed at the final
100m of the 400m, maybe your technique on the bends wasn't too good (dropped left
hip)...so many variables...
I usually suggest that 1sec reserve time from your current 200m PB to your 400m race
split time at 200 is about right and that's what you've done here. But that advice is based
on doing all the rest of "my" program, so that at least I know you would have done the
comehome work. . .
Maybe if you had video you could post and CF or PJ could view and advise. My pute at
home (I'm on vacation) won't handle video. Not gutsy enough - the computer not you

I have a question about a point that was brought up earlier in this thread. It was about that people
believe Lactate Threshold work can have a negative effect on younger people, but there was no mention
when people believe that believed problem ends.
Is the age of 18 when the worry of that problem ends? What is the age most people believe is ok to do
lactate threshold work without problems?
KK: Comancho,
You are very safely outside of the age danger zone . . . but just keep in mind that the
400m is above all else still a Sprint.
You must strongly develop your speed qualities and then integrate speed endurance,
strength, flexibility, technique into the plan.
But short and long term, you must emphasise speed and keep returning to it. A 400m
athlete without serious sprinting ability is a middle distance runner.
PJ: Quik:
This is an adaptation from the Czech Model table for 400m (based on the hundreths races
they analysed since the late '70s so you can count on that it is the most reliable on the
market ) :
11.9 - 22.9 - 34.8 - 48.0 (11.9 + 11.0 + 11.9 + 13.2)
12.1 - 23.3 - 35.4 - 49.0 (12.1 + 11.2 + 12.1 + 13.6)
12.3 - 23.6 - 36.0 - 50.0 (12.3 + 11.3 + 12.4 + 14.0)
12.5 - 24.0 - 36.6 - 51.0 (12.5 + 11.5 + 12.6 + 14.4)
12.7 - 24.3 - 37.2 - 52.0 (12.7 + 11.6 + 12.9 + 14.8)

The times are electric rounded.
If you are a 600-800m type of runner, you can go a little faster than the model, if you are
a 100-200m type (your case) you have to go a little slower. If you go too fast for the first
half, you'll hit your speed reserve and since you don't have the specific 400m endurance in
place (i suppose) you won't be able to resist to fatigue in the last straight.
From the Model and taking in account the small deviation due to your short sprint
background, you can see that your split at 200m was a little too fast, your last bend too
conservative because you were afraid of pain the last straight, and your last straight time
is very good. Remember than anyway, fast or slow last bend, the pain will be the same in
the last straight, so don't think and run. All this assuming your splits are accurate.
KK: with last weeks 2 hard races i prefered she only ran one of the races this coming
weekend but as its on home track she is determined to race after some improved
performances in recent weeks.
so in order to get through this period of 4 races in 9 days we have planned the week out as
follows after sat nights 400
sun - walk stretch
mon - tempo 2 x 6 x 100m abs and push ups
tues - 4 x 40 sub max, weights
wed - rest
thurs - race model work inc 1 x 80m working onto bend @ RP.
fri - rest
is the tuesday session to light?[/QUOTE]
You might take that Tuesday session out as far 150 with impunity. I used a session
something like 20, 30, 40, 50, 60 (all walkback and go when ready), then fast tempo 150,
walk back and 60, 50, 40, 30, 20. Holding back from maximum speed on all reps, but in
Seoul the top female did PB's for Every rep.
I used that session because she was a volume monster. If there were only a few reps she'd
think she was under-done and would get worried, lose confidence etc. So this was my way
around that little issue.
But if your girl looks tired in the warmup, I'd stick with what your scheduled. Or if she's
coming in off a light base, then maybe also avoid at this late stage doing too much volume.
I noticed that during split runs the stride length doesn't decrease (or just a little), while a 10% decrease
in stride length occurs during a 400m. That's why i'm perplexed if split runs only can be a good tool to
simulate 400m fatigue, prepare the usefull resistance and predict 400m performances. It should be add
in a complex system with other test with long continuous races like 500m or repetitions at 300m and
400m with short rests.
.
KK: PJ you flushed me out
Reason for running split sets is to try to avoid the stride length decreasing too much. To try
to maintain higher velocity for entire duration of exercise.
But I think relying solely on split runs for 400m endurance could be a trap for some people
if they do splits just to avoid the burn/pain of the 400m.
The fall-off in good form from doing a continuous long rep(s) like 500 or 600 was what
concerned me when I switched to splits.
But to attempt to compensate for the trap you wrote about, we raced up to 600m instead
of time-trial during the general prep phase (every six weeks).
We also adopted an idea to run "over time" instead of "over distance" (400+plus) . . .
overtime being at least two seconds longer (at peak fitness state) than the race time goal
for the year (eg 50sec for women or 44Men).
To achieve "over-time" objective without going "over distance" I did the split 360m up a hill
with jog down recovery. The resistance provided by the hill forced the runner into "over
time" and, I believe, helped to some extent in obliging the runner to maintain
form/concentration during the run (on penalty of stumbling on the hillside).
Having said all of that, I also recognise that just about everyone else sticks with the
traditional over-distance ideas by including some 500, 600 or even repeat 1km runs into
the GPP if not deeper into the season.
So I recognise as correct your comment that "split runs only" are not the only good tool to
simulate 400m fatigue.
But they have a place in a program if the needs of the athlete confronting the 400 have
been fully considered and, I think, they can be the full package if applied appropriately.
OK, now shoot me

I use myself split runs and the only overdistance i use is 500m (maybe 4 times a year at best) ! :-) I'm
not going to kill you now, not before your lactate thread reaches 500 pages... It has only 19230 views
that's not enough, this thread is a must read.
The need of the 500m in my program comes from the fact i said earlier in order to balance the short
distances and split runs. Why 500m and not 450m or 550, because i have precise data for this distance
and i've found that it simulates in a good manner what happens in the last straight of 400m
competitions.
I believe that the most important limiting factor for 400m is speed reserve (i believe split runs can be
efficient here too), that's why so far the best 400m runners are better at 100m than at 800m (as i see it,
talking about 400m and sprinter/endurance types or runners, the 100m mirrors the 800m and the 200m
mirrors the 600m), and, as the GDR noticed, the speed curve falls in the same % no matter the athlete's
400m level.
KK: ONLY because you are a genius, I will let this stand
PJ: Quik Yes split run are a good tool for 200m since at 200m, the stride length doesn't
decrease for the fastest guys (the sub20 club), and the lower the level of the sprinter, the
bigger the stride length decrease at 200m (there are exceptions of course, i'm describing a
general situation, and it's still possible you maintain your SL through the entire 200m).
A workout like 300 - 250 - 150 with complete rest seems a little bit high volume for a 100-
200m runner with your profile. Stuff like 4x50 from blocks, 1x300m and 3x50m from fly
can work. Or split runs like 2 sets of 150m + 100m, or 250m + 80m.
Niko: 400m runners can be divided in groups from their short sprint abilities or endurance
abilities. The traditional 200m profile and 800m profile to describe 400m runners didn't
helped me to design these groups, because 200m is closer to 400m than 800m. To make
easier the comparison, i use 100m and 800m performances to determine the 400m
runner's profile.
As for the GDR theory:
some quotes from a Werner Schäfer article from 1989:

"[commenting graphics sowing that male and female, no matter the level, all have the
same speed curve during the 400m race]. The speed decrease is the same for all the
athletes groups and suppose a second 200m half 2.2sec-2.4sec slower than the first 200m
half. Thus, the maximum speed reached during the first part of the race is decisive, since
the speed decrease depends on it [..] According to our findings, the maximum speed
obtained during the competition is 90% of the individual maximum absolute speed [...]
Between the two 200m halves, there is a negative corelation: the faster the first 200m
half, the slower the last 200m half. For the best international athletes, it is necessary to
run the first half at a high speed, but it is only possible if their individual maximum
absolute speed is so high that there is no opposite effect. Thus, it's clear that with a
training emphasing on 300-500m repetitions, it's not possible to improve 400m
competition results, since it avoids the important condition for the first 200m half [...]
apparently, the individidual maximal lactate concentration is a condition necessary, but it
doesn't produce any improvement in 400m competition result. For example, Marita Koch
and an other athlete had the same blood lactate concentration (20.6 mmol/l) after a 49.02
and 58.30 competition respectively. The biggest difference between the two athletes is
found in the individual maximum speed (flying 30m results as 2.90 and 3.53 respectively).
"
KK:
AND: QUOTE FROM PJ FROM PREVIOUS POST . . . "The need of the 500m in my program
comes from the fact i said earlier in order to balance the short distances and split runs.
Why 500m and not 450m or 550, because i have precise data for this distance and i've
found that it simulates in a good manner what happens in the last straight of 400m
competitions." . . .
GIVEN your DDR post (quoted, above) are you saying that you disagree with the East
German concept - and that is one reason you are including 500m runs in your training
program?
I understand Marita Koch rarely trained at distances beyond 300m, maybe out to 350m but
never over-distance. Do you have information to refute or confirm please?
But I also heard from CF (I think) that some DDR coaches were seriously arguing about the
merits of Meier's concept of training. It was such a closed society before the wall came
down (late 1989?) but I did hear from a West German coach that this idea of training at
world record speeds over short distances and then extending the distance at which the
record speed could be sustained was unique to Meier among the DDR coaches.
So did the DDR males do over-distance training?
And, one more question please: If the stride shortens during a 400m, would it not shorten
even more in a 500? And if so, what benefits do you see which would out-weigh the
negatives of running with form you would not wish to reproduce in a race?
And, finally, have we reached 500 pages yet? And, please Sir, if so may I go home to
sleep now?

GIVEN your DDR post (quoted, above) are you saying that you disagree with the East German concept -
and that is one reason you are including 500m runs in your training program?
PJ: Your question leads me into an historic perspective. The efficiency of a system can be
checked by its results. We can compare GDR and USSR, even if there were different
trainers inside each systems.
Let‘s check to all-time lists at the end of 1990 for GDR and 1991 for URS (official changes
in T&F) and the Top10 averages:
100m URS 11.06 vs GDR 10.94 diff –1.1%

200m URS 22.32 vs GDR 22.00 diff –1.5%
400m URS 49.76 vs GDR 49.47 diff – 0.6%
400mH URS 54.07 vs GDR 54.27 diff +0.4%
800m URS 1:55.39 vs GDR 1:56.49 diff +0.9%
1500m URS 3:56.22 vs GDR 4:00.73 diff +1.9%
So, whether i disagree or not with the GDR concept, from these stats you see that URS
results takes over the GDR for performances longer than, say, 50sec, and the gap gets
bigger for 3000m, etc... For 100/200m GDR strategy was the more efficient, for 800m and
longer, URS rules. For 400m, the GDR is slightly superior (they also dominated the 4x400m
relay but URS still holds the WR). Note these differences are not related with the size of the
country of population number, since in this case URS would dominate all events.
To make it simple, the GDR built their talent selection and training system from short
distances to long distances and URS did the opposite. I think TCH who produced
Kratochvilova and Kocembova had a good compromise between these 2 ends but where
apart in that they did much bigger volumes of weightlifting. From the former GDR system,
not much is still used, from TCH, Kratochvilova is now a coach but refuses to give to her
pupils the same loads she supported during her career and we can see good results form
Russia, as noted in an other thread. It is worth to note that Bulgaria has always failed to
produce a sub50sec 400m runner, and Romania has failed to produced a decent sprinter
(but had several hurdlers, 800m runners and long jumpers...).
Overall for distances up to 400m i think GDR had the best system, but concerning the
concept ―the speed curve falls in the same % no matter the athlete's 400m level‖ my
objection is that, as a given athlete improves his speed, it‘s getting more difficult to
maintain this speed (or a high % of it) through a long time. The best proof of it is that
Koch was not the fastest in the last 100m (never ran the last straight under 13sec, while
she did the 2nd 100m section under 11sec several times, we can see that her speed curve
falls in a high % than others). The GDR concept is true from a general point of view
(athlete population) but meets problems if apply to individuals (we are getting into politics
now ). An other application with the 100m. Asafa has the greatest speed maintenance
over 100m (during his 9.77 his last 5 10m sections were 0.85, 0.84, 0.84, 0.85, 0.85). If
Asafa improves his best 10m interval next year to 0.82, are we going to see him do 0.83,
0.82, 0.82, 0.83, 0.83? Too good to be true. Improvement in top speed can lead to an
improvement in speed endurance up to a certain level (World Record level) , where each
component of the performance get its own autonomy and have individual progression
which is done in a detrimental way on the other elements. I‘ve wrote about it in this thread
http://www.charliefrancis.com/commun...hlight=backley about the progression of
strength/power/speed tests of throw WR holders : as the WR were reached, the speed
tests level decreased. I think a similar phenomenon occurs with accel/max vel/SE
components (―competition between very close related activities‖ as say Charlie ).

I understand Marita Koch rarely trained at distances beyond 300m, maybe out to 350m but never over-
distance. Do you have information to refute or confirm please?
I confirm this they didn't ran more than 400m at training unless it was continuous aerobie
runs of course. Grit Breuer told me the same used the 400m runs as maximal power
aerobie, and at full speed went up to 300m.

But I also heard from CF (I think) that some DDR coaches were seriously arguing about the merits of
Meier's concept of training. It was such a closed society before the wall came down (late 1989?) but I
did hear from a West German coach that this idea of training at world record speeds over short
distances and then extending the distance at which the record speed could be sustained was unique to
Meier among the DDR coaches.
Short distances extending to long distances was a concept used by Hille (coach to Göhr
Wöckel Auerswald Stecher) and the coach of the 800m girls can‘t remember the name now
but i have an article where he explains that most of her girls come from the 400m.

So did the DDR males do over-distance training?
I don‘t know, in the Peter Dost article it doesn‘t talk much about over distance – is it
necessary when you ask for 3x400m in 47sec – but Schönlebe did some 800m when she
was young and did some long and fast continuous runs over 10k.

And, one more question please: If the stride shortens during a 400m, would it not shorten even more in
a 500? And if so, what benefits do you see which would out-weigh the negatives of running with form
you would not wish to reproduce in a race?
During the 500m, the pace is more steady than the 400m (during 400m the 100m-200m
section in often very close to the 100m-200m section the same runners do during 200m
competitions!) and we don‘t find similar things. 300m, 400m, 500m, 600m, 700m, 800m,
etc. all have different biomechanical-biochemical-psychological profiles which also change
form an athlete to an other. At 800m, the curve of stride length is even more steady (and
from this distance we can find a last 100m faster than the previous pace, a phenomenon
which get more and more evident in 1500m, 3000, 5000, etc…), and so on for the longer
distances. I‘m careful about out-weigh the negatives aspects since i‘m using about 2 to 4
time a year the 500m.

And, finally, have we reached 500 pages yet? And, please Sir, if so may I go home to sleep now?
Yes you can sleep (my long post may help!) now but comeback tomorrow!
The best proof of it is that Koch was not the fastest in the last 100m (never ran the last straight under
13sec, while she did the 2nd 100m section under 11sec several times, we can see that her speed curve
falls in a high % than others). !
KK: PJ, COULDN'T it perhaps be that she simply burned up her energy package earlier
rather than rationing it out to enable her to finish more impressively. She did go through in
22.4 and 34.1 in her WR 47.60. You know there is only so much fuel available. It's just a
case of how you choose to distribute it. She simply crushed all opposition in the first 350m
- not unlike Michael Johnson in some ways.
I think if you have an advantage (either speed or endurance) you should address your
weakness, but you should train to your strength and compete to it. In Koch's case, that
meant go hard and go early.
By the way I was at the track for the 85 World Cup and I spoke very briefly with Koch
after that race. I asked her if she had a pain in the butt . She smiled, wide-eyed and said
"no, nothing" and then the DDR goon squad moved in and escorted her "away".
Keep in mind these runs were done indoors. I find it very hard to dip below 17 on this indoors track. So
you'd say increase the rest period or decrease the distance ? How would I decrease the distance of that
type of workout?
In the one you mentioned when is the walk back recovery? 4x50 all with walkbacks which is a set... then
10-15 mins rest? then rest 10-15 again and do 3x50 with walkabcks?
thanx for your help.
PJ: I'm not able to help you in the first question never seen you and this indoor track, to
enter in further details is impossible for me.
As for my workout example you got it right.
Originally Posted by joel

pierrejean, could you elaborate on Kratochvilova's training? I find her to be a unique 800 runner in that
she seems to approach the event through speed and strength, quite counter to anything traditional or
currently practiced.
Kratochvilova reached a unique load in her workouts. She started athletics late and in early
'70s, she was a 400/800m runner as well as long jumper. In the late 70's she cancelled the
800 and improved dramatically her 100m while increasing the volume of all the aspects of
her training. By 1981 she did 11.09 21.97 and 48.61. In 1982, on the basis of this
incredible volume alone, she managed to run her first 800m in many years in 1:56.59. The
following year, she ran the WR in 1:53.28 without pace maker and opposition in a race
which wasn't planned. Without the 1984 boycoot which hammered her psychologically god
knows what she would have done.

By the way I was at the track for the 85 World Cup and I spoke very briefly with Koch after that race. I
asked her if she had a pain in the butt . She smiled, wide-eyed and said "no, nothing" and then the
DDR goon squad moved in and escorted her "away".
Lucky you On the videos she looks like perfectly well after the 47.60, as in much of her
race, like in Stuttgart'86 48.26. Doesn't breath, no apparent -pain, raise arms, big smile,
gentle jog...
KK: I've received a couple of calls for assistance after recent 400m races in a couple of
different countries have not gone quite to plan. Sight unseen, as they say, it's really hard
to be too prescriptive, but what I've written to follow is based upon common problems I've
encountered and worked through with 400m sprinters over time. The forum in general may
find this of some interest, although much of it has appeared somewhere on this thread or
in the archives. . .
If your main 400guy has done the background work with intensity, his general fitness
should be good.
Stick to the normal rhythm of training now. That will help keep things calm and under
control.
But in the longer reps (300) and the backup reps of the split-runs (200+200; 300+150),
emphasise "rhythm", "relaxation" and "technique" - particularly emphasise "sweeping"
through the bend entering that third 100m of a 300m.
Talk of "sweeping" to keep his action tall and open (let the elbow open wider than 90-
degrees during the backswing). Also talk of running "through" instead of 'around' the bend.
Make sure also the sprinter doesn't 'lead with his chin'. Keep the head literally 'on his
shoulders' because it otherwise causes too much tension through the shoulders which can
prevent the shoulders swinging easily around the vertical axis (spine). Tight shoulders refer
down and can prevent the hips rotating (around the vertical axis) which results in a
shortened and tight stride which burns too much fuel and will not deliver a fast time.
He needs to "carry his momentum" out of the backstraight "through" the bend and get a
free-ride at least to the waterjump before having to 'work' again. This alone should get him
close to 46-flat or under.
[I wrote something more of this in a thread named "running the bend" (or a name like
that)]
Some 'elite' coaches/athletes may take exception to my suggestion above that this athlete
can get a carry from the 200m through to the waterjump before having to work again.
They will have watched the great 400 champion making a winning move from around the
200m start area. But they are well conditioned, vastly experienced 400m competitors
whose preparation has probably been perfect.
The guy I'm specifically writing for has very limited experience in the 400 and even less
training background, although he is a fine sprinter. When he gets more racing and training
time and form under his belt he too can start his 'move' earlier.
I watched some of the guys in Barcelona have a real 'go' from early in the backstraight.
But right now for this particular athlete making his final and decisive move in a 400m any
earlier than the waterjump might prove to be a big mistake. His "move" will last only about
150m because based on what I've been told about his specific 400m training/racing
background that's all he's got in his tank right now.
Now further emphasise that when he decides to 'go' he must "dial up" the power. Never
'flick a switch'. It may feel great to flick the switch and it may look great, but it's a costly
way to consume your limited supply of fuel. So no sudden surge. The "flow efficiency" and
the fuel economy of what you're doing should go a long way to rectifying the problem.
Remember, your guy is very classy. "Form is temporary, Class is Permanent."
Given he's been out of comp for some years, hitting 46 first back should encourage you
both. You just need to manage the time-line and don't pass any of your stress to him.
Kk
KK: Hi Sprint Coach, well done so far . . . pat on the back in the mail
Saturday - Tempo (to recover);
Sunday - Combination of Special End and Speed End ( 250, 150, 120, etc);
Monday - REST;
Tuesday - Specific 400m work 1 X (200+200) OR preferably 1 X (200 + 250);
Wed - REST, spa, light massage, chiropractic alignment, stay off feet.
Thursday - warmup - race modelling the bends with at least 1 x rolling start 60m at 400m
race-pace, warmdown (no significant lactic buildup, no running at 100%, just back it off
slightly - even for the rolling 60m)
Friday: Race
REGARDING TUESDAY: Do ONE set. Race-pace rhythm for the opening 200m rep, then if
you wish take up to five minutes, but then from a rolling start (at least three steps) he can
smash the backup 200m.
If you want to be a bit more creative, you can start the backup 200m from the 400m start,
extend the distance of the backup rep to 250m and in so doing he gets to rehearse the
technical aspects needed to sweep through the critical race zone from the 200m start
through to the waterjump.
If the prevailing wind is too adverse, simulate the race bends but start the reps where the
wind assists.
He can then take a full-ish recovery and finish off his session with some more "race
modelling" into and out of the bends but just tempo effort, paying attention to triple
extension when the hip, knee and ankle of the left (inside) leg align (obviously in the
vertical plane).
[Another question - I think he NEEDS competition now, but I don't want to go MAD and
"over race" him. We have opportunities to race another two Fridays, then National trials a
week after the last one. In the "pre trial races" - do both 400m's? Would it not be too much
.... 3 x 400m in a row and the next week 3 races as part of the trials? ]
You've got to do what you've got to do. This sport is a gamble anyway.
Does he need to run 45.5 just to be admitted into the trials?
If he wins the trials but they're held in shitty weather and he misses the time, will they not
include him in the CWG team?
If the answer is No. Then you have the answer to your earlier question: He must race at
least two of the three pre-trial 400m events and give himself the chance to run the
qualifying standard. Maybe he will have to race all three 400m races.
While my own experience is that coming into the major meets athletes I've coached have
run fastest after extensive lay-offs from 400m racing, we have still simulated race
situations (lactate levels etc) in our own good time during training.
And US college athletes are forever racing all manner of individual and relay sprints every
weekend during the summer and they keep turning up.
I know you are dealing with a new event, new training ideas, with an athlete coming back
after years of injuries/accidents/illness etc so this is not addressed at you Sprint Coach . . .
. . . But . . . I'm forever banging on about the importance of the "time-line" and now
people can see why.
No-one needs this kind of pressure coming into a trial or championship.
Far better to set your season clock to hit a bit of a peak earlier rather than later. If you are
worried then about carrying that "peak" form into the championship a couple of months
away, what you do is put the handbrake on by creating split-runs where you tempo the
opening rep to take the heat out of the backup run, although not the effort. This approach
is suited to the 400m where the need to develop "endurance at race speed" can take a long
time to develop, many months in fact.
Pat on the back, what's that

[ Does he need to run 45.5 just to be admitted into the trials? ]
No, the 45,5 must preferably be run AT the trials.
[ If he wins the trials but they're held in shitty weather and he misses the time, will they not include him
in the CWG team? ]
No, he HAS to qualify. If the weather is not good, the selectors (and the Board) will take that in mind
and MAYBE he will be in the team. We don't want to go for "maybe" .... at least, he has to qualify
BEFORE we go to CG.
At this stage, we stay with the initial planning - he will run another 400m this coming weekend. We will
start with the tapering in the week of 30 Jan.- thus miss the meet a week before Nationals. But this
decision will be finalised after the next race. Maybe he will need the extra competition ....
It does not count if he qualifies at an earlier race - and 3 other athletes qualify at the Nationals ... even
when his "qualifying time" is faster. NATIONALS is the IMPORTANT one.
I have watched a video taken of his race - the BIG problem was that he worked TOO hard from the
beginning of the back straight up to the 350m mark. The 1st 200m time was about 21,8, the 300m sub-
33 BUT his energy distribution was COMPLETELY wrong. His hips were low, he was HARD on the
ground, there was no "easy running" or "coasting" whatsoever.
The positive - from the 50m mark, I could see that he was tired, but he kept his rhythm .... although it
was slow.
The solution - RM!!!!!!!!
This afternoon we went to do tempo - to recover. What a difference! Good running form! After that I
massaged his legs, he went into a hot bath (with Epsom salts). At least he is not complaining about
stiffness - he feels positive about next week.
[ Pat on the back, what's that ]

Just telling me .... "You're NOT so bad!!!!!"
Thanks once more for your input!
KK: BIG Pat On The Back for sprint coach: your analysis here is precise, your responses
astute and positive. Your plan is good. Please keep us posted

Kit Kat,
What is your view on this, what age is the lowest you can safely start for lactate threshold. People here
have said 15-17years, what is your view on it?
KK: I concur with NYCJAY, but I would add that from experience I wouldn't introduce
heavy lactate tolerance (ie 200+200 or 300+150, or 400m racing) until the athlete can
comfortably handle full recovery sprints up to at least 150m.
The limits of speed seem a bit like the horizon in that the closer you come the further it
recedes.
But there comes a time when the athlete is relatively comfortable with something like a set
of four reps from 120 to 150 (or thereabouts) off full-ish recovery. Their pulse is back
under 130b/min pretty quickly (a few minutes) and they look steady (not weak) in the
body (able to achieve triple extension of hips, knee and ankle joints in the vertical plane at
top speed).
When they've been able to handle a session like that over a decent time span (maybe six
weeks), then I would think of introducing some lactate tolerance training if it was
appropriate to their needs.
But I have limited experience working with kids. I had a couple of 16-year-old girls win
national under-20 titles for 200m and 400m hurdles respectively and qualify for the 1992
Seoul world junior championships (where they bumped into an out-of-form young Marion
Jones, coincidentally).
I had been working with both girls since they were 13 and probably introduced a bit of
lactate threshold (once a week and pretty low reps) when they were 15 going 16. But
technique was always my guiding safety control.
The question remains: Did it retard their ultimate speed development? The answer is
probably not, but both girls were out of the sport by their early 20s, for different reasons,
(one got too tubby, the other had a chronic foot bone problem and had to quit. She went
on to become a successful physiotherapist).
So in my own experience there was no way to assess whether their speed was damaged by
introducing lactate threshold too soon.
I think the way I introduced it was pretty sensible and safe. I was very careful about
monitoring pulse and watching closely for signs of fatigue and technical collapse.
If they showed signs of technical breakdown during a run, I would call out to quit the run.
But I used to do that with even the Olympians I worked with. I have never seen a benefit
from flogging a dead horse, so to speak. Kk

Kitkat and others - I PLEASE want a reply - before you go to bed!! I think 8 hours difference between
our countries??
In short, my athlete made a LOT of mistakes in the race over the weekend. He admits it was his own
fault. 46,6 once more ... and NO lactic at the end. Although - he still struggles a bit with the last 50m.
Brilliant in the 4 x 400 relays afterwards. Details later.
NOW - the BIG question: There is another meet this coming weekend, a week before Nationals. On the
one side, he needs races to get competition fit. On the other side - do you think we must rather wait for
Nationals (3 rounds)? And race and rest the next 2 weeks? (I will send the programme for the 2 weeks
at a later stage - for comments!)
The one advantage that we have is - and I think it's a BIG one! - is that MY athlete can normally handle
rounds .... some of his competition excel only when it is once-off.
I have to give an answer this evening re the race over the weekend. I am WAITING for your response!
Thanks!
KK: Go for the extra race.
Your guy obviously needs the race experience at 400, being as he's a bit of anovice. He's
also coming to a peak from a new style of program with a fairly big base to build from.
I note that the Austrralian Host Nation for the Comm Games conducted a grand prix on
Saturday in Canberra and they have their Selection Trials starting this Thursday in Sydney.
Most of the top 400 guys raced on Saturday, with 45.06 winning.
I think you are doing a Wonderful job with this athlete. Back yourself and back him in too.
If he's as good as you think, he'll handle this race and carry the extra toughness (if not
also the confidence of an improved time) into your own trials.
Sprint coach, if I were you I would build a "race modelling" component into every session -
if not every rep - between now and your trials.
His fatigue in the last 50m is only normal, although probably exacerbated by the technical
and/or pace judgement mistakes he's making in the first 350m of his race.
Kk

I cannot understand what is going on with my athlete. As we have 2 weeks ONLY to get from a 46,5 to
a 45,5 - and I KNOW that my athlete has the base,etc to do it - I have decided to train VERY specific
with him. On Sunday, he did 2 x 200 [2' ] - times 21,58 (RP) and 22,87 (full effort). On Monday
300+100 [40"] - 32,28 and 12,29 - both full effort.
At this stage, I have left the 44 out of my mind for a while, just struggling to get to qualifying times. But
I'm pretty sure that he can run BETTER than 45,5. You will agree - if he can handle the 2 x 400
(simulating) one day after another - WHY not in a race?
My own answer for this predicament is - WRONG RM, WRONG "tactics". He was scared to go fast the
first 300m - as he had no confidence that he will be able to survive the last 100m. And the injury-ghost
is ALWAYS in the mind. My recommendation is - FORGET injury, forget what happened the last 2 races.
What do you recommend for the final 400m next week? GO for sub-33 and survive the last 100m OR
change the RM? To what?
At least he is positive once more. And the coach is calm (on the outside)!!!! I have never prayed more in
my life than over the last 4 days, did not sleep for 2 days .... planning, thinking, etc. But at the same
time, I KNOW he has enough talent, AND he has a good base with your programme, Kitkat. Everything
must get together now - the ONLY thing!
KK: Sprint Coach . . . you know what you are doing. Your instincts are good. You have a
good technical eye and a good tactical awareness. You are the only person on the spot, so
I'm, sure you will make the correct executive decision.
Having said all that, as far as tactics for his next race: He definitely still needs to use his
"sprinter's advantage" and get out quickly in the first 60metres, then, as discussed earlier
on this thread, he needs to go into cruise control and almost roll from that point (60m)
through to the waterjump where he can think about dialling up the power for a surge
home. He's just got to conserve as much energy as possble by relaxing on the run and that
will help his rhythm. It's something you rehearse every track session and especially when
race modelling.
As far as his 300m race pace, I think if he does everything correctly, that time will take
care of itself. But as his advantage is speed rather than endurance, I would be thinking he
needs to go sub-33sec to have a chance of getting his 45.5. 400m. But he needs to get to
300m feeling as though he hasn't started to race yet. And that's a function of rhythm,
relaxation, technique and tactics (ie: accelerate aggressively for 60m, then cruise in a tall,
open posture).
But I agree with Charlie: I've written that during the warmup an athlete should light it up
at least once, even if it's only over a flying 30m to 60m zone. But perhaps in your guy's
case he needs to blow it open a bit longer, out to 120m partially around a bend, as an
element of his pre-race warmup.
He needs to get hot, then simmer down gently quite a while before going onto the blocks
for his race - preferably at least 30 minutes before. A 120m burst will generate very little
lactic acid if any, but it will blow off the cobwebs and light the fuse, neurally-speaking.
Charlie do you have advice about the optimal length of time between the full tilt sprint
(120) in the warmup and the race start?
In major tournaments it can be more than 30 minutes between entering the "call room"
and being allowed onto the race track.
The best guy I worked with ran at race pace and even faster for about 80 metres and then
maintained a race-pace relaxed rhythm for a further 40m through to 120m about 30
minutes before his race. He felt he needed that long to gently come down and relax again
before lining up for the race.
So some guys put in their top burst on the warmup track before heading to the call room,
while others do it during the callroom waiting period if there is a tartan track (under the
stadium) and still others do it on the main track just minutes before the gun goes. Kk
CF:
Special Endurance breaks can be beyond 30min so he could use 40min if needed to
account for the call room- but the idea is to try this in training first to feel it out. He'll also
let you know if this feels too far or right for him and you can adjust before the next meet.
KK:
Does the recovery period in such cases/trials between two runs depend on where you are
coming from in terms of your training? I mean, would you normally need longer rests the
deeper you are into a competitive season? Or does this depend on what you want to
achieve with this first run (e.g., race pace, neural drive, etc)?
Thanks!

Does the recovery period in such cases/trials between two runs depend on where you are coming from
in terms of your training? I mean, would you normally need longer rests the deeper you are into a
competitive season? Or does this depend on what you want to achieve with this first run (e.g., race
pace, neural drive, etc)?
Thanks!
CF: as a rule, I'd suspect yes. It's easier to maintain the warm-up for longer and the
warm-up should be spread further away (It'll likely be faster as well, making the longer
break necessary)

Isn't it amazing how a simple thing like a better warm up can help! Although you don't want to be
fatigued from your warm up i definitly think something "fast" needs to be done.
To compensate for the energy used during the warm up I have found taking arginine/methionine/glycine
directly after "fast" run seems to help (I've only done this with sprinters for the last 2 races of this
indoor season and they are of a lower level than yours so it isn't battle tested yet). I actually also use
the arginine before the warm up to increase blood flow but then top it up again after the fast run. Was
wondering what Charlie or other supplement gurus think of this approach?
CF: This works well as Arginie is a precursor to ATP/CP

I have found arginine tablets/capsules. Normally an athlete is supposed to drink 1 tablet 3 x daily. If one
uses this as TC recommended - will it be 1 when the warm up starts and one after the long run - about
20 - 30 minutes before a race? Or more per day?
Another question - where there are 3 rounds: Would you recommend taking this before every round?
Further in the training schedule - only on hard days?
Thanks!
CF: Try them in practice first and use the longer intervals between SE runs to see how it
would work for a meet with rounds.
Usually, you need around 25min before the event or SE rep but the more nervous the
athlete, the slower the uptake so you need a bit more time. Experience will be the guide.
Because of the really bad start of competition (sun 29th jan)we did only 2 trainig sessions this week.
theusday(mon-wed rest= doing nothing)
2x3x200 2'- +/-8'(until HF was 120)
went in 27~27.3. cold weather felt really bad.
Thursday was a:
300 10' 300+150.
This was HARD.
times 37,4-39,4!! last 150 not timed, but afterwards i allmost couldn't walk.
But i was happy with the 37 I mean it was freezing that night. then 2 days rest. and getting nervous.
Today i ran a 48.89. 1.41s faster than last week. I could not believe my eyes.
So to all Great Thanks for your tips and guidelines. A you said KK just go out for that 300.. and see what
happens.
With some quality work to do I hope to run some faster in a few weeks.
KK: Life is good

In spite of ALL the recommendations - we have decided NOT to go for the last 400m. I doubted A LOT -
whether it was the right decision or not. At the end, it seems that the benefit was on our side. Apart
from the "nasty" wind in the home straight, most of the good athletes had the same idea to "skip" the
meet. The winning time in the 400m - 47 something. It could have been a disaster for my athlete's self-
confidence!
My idea was - to prepare for the 3 rounds AND for all the pressure the coming weekend ... my athlete
cannot run with tired legs.
Furthermore, we have chosen to concentrate on the 10 day tapering. With his past 2 races, he needed
this.
We have had a WONDERFUL week of training/tapering. ALL the sessions were QUALITY. I am satisfied
with the outcome.
He had a rest day today. Tomorrow the last proper training session. In your 10 day "tapering" Kitkat, 5
days before the race (our Monday), you have had:
5: This is your last chance to blow out the cobwebs, hit maybe two reps with full recovery from a rolling
start and working at 99 per cent, so as not to generate much lactic acid. So if you're running 400m (or
300m HUrdles) you may do a couple of 200m runs (or maybe first six intermediate hurdles) . Maybe one
is fast tempo, the other (45mins later?) might be very quick but while consciously avoiding tension in
shoulder, neck etc.
Do you still agree with this? 2 x 200? The rest of the week - Tuesday and Wednesday rest days,
Thursday WU, long build up, RM, Warm down, Friday heat and SF, Saturday final and relays.
Thanks!
KK: Hi sprint coach, thanks for the update.
The session referred to above is what I did with the taper I used with the best guy I
worked with. With the best female, because she tended to tended to drop her knees and
reach out in a low, clawing action, I did something like short ladder up 20, 30, 40, 50, 150,
jog to complete lap of the oval and back into 60, 50, 40, 30, 20. None of it lactic, but
because she had a "more is always better" mentality, I sort of deceived her by giving her
lots of things to accomplish. Yet none induced lactic acid to any significant degree. It was
more a mental thing for her, but it worked fine - and the short attack put her into a better
technical position.
Kk
KK: Hello T84
The basic day-by-day outline for the 6-wk block of the General Preparation Phase (GPP) of
the program I put together to suit the 400m sprinters I have coached is on Page 22 of this
thread. I usually repeated the GPP 6wk block (or cycle) to make up a 12-wk phase which I
felt really bedded down the training indices to the stage where we could get through a
season of competition without running out of gas. Then at the end of the domestic season,
we would go back and do one cyclew of the 6wk GPP, although the values (ie, times,
mechanics, recovery periods etc) were invariably superior to those recorded in the initial
cycle(s) of the GPP done those several months earlier.
On Page 23 there is the basic outline, day by day, of the four-week Transition phase which
I used before permitting anyone to enter competition.
When I PM'd in reply to you yesterday, you mentioned something about needing to get
ready to run 49sec or under in 40 days (? I think), but that suggests that either you are an
extremely talented 400m sprinter (returning after two years off the track) or perhaps you
underestimate the task you have set yourself.
That is not to discourage you, but to make you aware that to go 49 and sub may require a
huge commitment from you which will include looking after your body (rehab, regen - eg,
massage, chiropractic to restore structural balance) and many of the other subtleties which
have been discussed on the course of this thread.
If you are going to go for broke after that 49, then you will not have time to go through the
general prep process I have described. You'll need to cut to the chase, training at the split
times appropriate to a 48-49sec 400 and hope you survive without an extensive or perhaps
even specific base.
Somewhere earlier on the thread, Pierrejean has published a graph or split times which are
extremely accurate predictors of 400m final time. This would be a useful guide to you I
suspect.
best wishes
OK, PJ'S GRAPH (One of them) is on Page 15 of this thread, but I have cut-and-pasted it
below for your convenience
....
""In order to target sub 50sec, a 35.x time at 300m trial is required.
If we take the example of women, from my own analysis, a 50.0 performance at 400m
requires 24.0 split at 200m, with a 300m split of 36.3, from a 200m personal best of 22.8.
Concerning men, the splits are a little bit different, and according to Czech model split
times, we have for men (all times are electric rounded):
11.9 - 22.9 - 34.8 - 48.0 (11.9 + 11.0 + 11.9 + 13.2)
12.1 - 23.3 - 35.4 - 49.0 (12.1 + 11.2 + 12.1 + 13.6)

12.3 - 23.6 - 36.0 - 50.0 (12.3 + 11.3 + 12.4 + 14.0)
12.5 - 24.0 - 36.6 - 51.0 (12.5 + 11.5 + 12.6 + 14.4)
Now, if we look at the control table for men's 400m (Letzelter, FRG, 1976), we have sub
and overdistance personal bests (hand times) :
400m - 48.0 / 49.0
100m - 10.8 / 11.0
200m - 21.9 / 22.3
300m - 34.5 / 35.1
500m - 64.4 / 65.8
Your friend has obviously a sprinter type who needs to go slowly for first 200m, if he goes
out in 23.0 (hand time), he targets a sub49 time, which is not possible right now. A time
not faster that 23.5 (ht) can be advised, considering that he is a 22.1ht sprinter and
doesn't have specific 400m endurance in place. At age 16 it's also a little too soon to work
by the way.
The wrong advise could be "if you're a sprinter, you should pass at mid point faster than
the others". This doesn't take in account the resistance/specific training factor. If Marion
Jones, Gwen Torrence and Grace Jackson, all sub22 female runners training for 100/200,
had gone faster than 23.5 at mid-point, i'm pretty sure they would have never run sub
50sec... They need a pretty high speed reserve in order to finish in a decent way.
Hope this helps, and tell your friend that at 16yo, don't break your neck at 400m! ""
....
T84, the thing about what has been recommended reading is that everything written here
is contextual. You would really benefit from reading the discussion from which the GPP and
PJ's graph etc have been extracted.
Just one catchphrase to guide you: "It's not how hard you train. It's How you train, Hard."
KK: sprint coach,
had trouble replying to your Private Message, so thought I would post in the forum a dupe
of my response to your question on tactics . .
Your tactics should suit his abilities, not someone else's.
But this race will be won by the athlete who makes the Least mistakes.
So he has to go to the line with a Clear Mind - regardless of the tactic he uses. If he has a
Simple Plan and he follows it, then he will win even if it may not be the most correct plan.
Keep it Simple.
Technique-Aggression-Rythm-Relaxation. (TARR)
He still must take the initiative and set up his run from the opening step and accelerate to
60m like he is setting up a 200m, from there he needs to go into auto-pilot (splitting about
11.1 and around 21.2/21.4) until around the waterjump and he can make a move for
home. In good weather he may need to go mid to low 32sec at 300m but he must be
building out of the final bend to set up the home straight. He needs to be hurtling into the
final straight, he wants to reduce the deceleration zone to as little as possible.
He needs to steal a metre here or there (in each 100m segment ) from the guys outside of
him.
If he runs a reasonably solid race through to 250m he will pull everyone else "Out of Their
Comfort Zone". He can dictate the race tactics from lane 5, which was my guy's favourite
lane.
But while he will need to keep a weather eye on any of the moves around him, he must
make sure he doesn't get sucked into doing anything silly like running the first 200 in 20.9.
He can split 21.4 handtime and run a low 44 off that if he stays within his own technique
and his own game plan.
Only you athlete can make the call on the exact place to attack due to the wind conditions
he will experience during the race.
But before the final he (or You, or Both) should walk the track, maybe before he does his
formal warmup. And he/you should observe what the wind is doing at various points.
Sometimes you can let it out a bit quicker down the backstraight if you have a big tailwind
and it takes nothing out of you, but he will need to Float Like A Butterfly before he Stings
Like A Bee. I think Ali must have stolen that from a 400m sprinter! (lol).
The thing is that when he comes down the home straight it will be his arms (hands up to
shoulder level) that will win it for him in a tough battle. He must use fast hands all the way
to the line.
Good luckl.
You darn well better message text me with his result or I'll be very disappointed. )
Good luck, good skill, big heart. "The man who can take the pain will make the plane"
Kk
Originally Posted by TKDTRACK84

Mr.KitKat,
This is the general prep outline you laid out. How do I determine the speeds and rest?Am I going close
to race pace?
Another thing sir or anyone else who,I if do the fiull general prep phase as my meet in may would allow
me too, is it ok to compete in other races other and 400's and 4x400?
KK: To run 48 for 400m you are probably going to have to run 37sec or a bit faster for the
closing 300m (going out in a bit faster than 12sec for the opening 100m).
Most of the answers you are looking for to all your questions are in this thread, or you can
do a site search using key words.
If you decide to run repeat 150s, the time target will vary according to how many 150s,
whether you train in spikes or flats, whether you ttrain on synthetic, dirt or grass track. I
cannot help you there. You need to figure it out by trial and error.
But if you start your 150s aiming for a time of under 23sec per rep, that would be a
reasonable pace to explore. Then you can progress to looking for 150 repeats run in sub
21sec, then progress to the cutting edge of your race-specific needs by repeating 150s in
around 19sec.
In the thread, I described running 150s during general prep . We used 3 sets of 4reps per
set over a distance of 150m (3x4x150) - mostly on a grass oval, with a tailwind, in spikes
(but sometimes in flats).
A couple of 150s in around 18.5sec to 19.5sec adds up to 300m in around 37sec to 38sec
which means you are running in a rhythm which is speed and biomechanically specific to
your needs as regards the back half of your desired 400m race in 48sec to 49sec.
So you should work in essence around a three-day micro-cycle which goes: Day 1 REST,
Day 2 SPEED, Day 3 ENDURANCE, Day 4 REST and repeat, or you could follow the
endurance day with a tempo day, then take another rest day.
Your race mechanics will only vary from your training mechanics if your training is not
specific to your racing.
As I've written from early in this thread, the bulk of your training should be race-specific
GIVEN THAT the slowest part of your race is pretty damn comfortable if you're refering to
training for the 400m. In that case, the slowest part of your 400m will be the last 100m
(even the last 50m) and so you construct time models based around that concept.
For instance, a 48sec 400m is probably going to need a 35sec opening 300m, and if that's
correct then by subtraction you'r looking at around 13sec for the last 100m. So you don't
really want to be doing too much sprinting any slower than 13sec 100m pace because your
mechanics will change from your race-specific needs.
Therefore if you're looking at constructing training target times in a simplistic way, you'd
be looking at running repeats of between for 150 in about 18.5-19.5, 200 in about 25sec-
26sec, 300m in sub-50sec
The top female I worked with who ran 50.2 for 400 (in a third round race) used to run 12 x
150 in sub 23 on grass and 9x300 in sub-50sec on grass and 6x200 in 26sec or under on
synthetic. The 150s and 300s were achieved during GPP, but the 6x200 in 26 or faster took
longer to achieve, although this she accomplished in a truncated GPP phase following a
tour of Europe and a month before going to an Olympics where she ran her pb for 200 and
400m.
T84, just keep reading through the thread and it will eventually make sense. You will
discover an order and a consistency about the ideas.
kk please post on the forum, rather than pm. I see the lactate thread most days and if I
have time or the inclination to comment, I will but you need to understand I am not a paid
(or otherwise) employee of this site. I am just a member like the 6000 other athletics
enthusiasts at CF.COM.

Are you continuing to develop his specific speed tolerance (up to 300+) and/or going back into a slightly
higher volume short-recovery back-up block of a few days or so?
Any more races planned between now the the CWG. At home or in Australia?
SprintCoach: I am overwhelmed by the congrats-messages - thank you very much, all of

you!
The past week was a relatively light week - my athlete was very tired after the 3 x 400m
rounds at Nationals AND he ran in a competition on Friday evening. With his history of
illness and injuries the past two years, we have to be careful.
He requested to run a 200m on Friday - just for "fun"!! And he enjoyed this tremendously.
It was good to take his mind off the hectic 2 weeks prior to Nationals. (It was indeed an
emotional time and took out a lot out of his body too.)
Results - he was 2nd in the 200m, and in the process, has beaten one of the guys, selected
for the 200m, CWG!!! The time not something to write about - 21,1 BUT there was a very
strong wind in the straight, I believe about -5.
We are back into hard work. The coming week will be hard - a mixture of lactate tolerance
to very fast special endurance .... (see kitkat's programmes for GPP and the preparation for
meetings.) My feeling is to "get something back" into his body.
No meeting this week - except a local league meet on Wednesday (maybe a 100m for
"fun"!). We prepare for the last National meet the weekend before we leave for Australia
(beginning of March) - 400m. After that two weeks of tapering (as we have prepared for
Nationals) and the big moment from 20 March onwards.
I am aware of a meeting on 9 March in Melbourne - but am not sure who will be able to run
there. I assume we will get info, as soon as we get there.
Who else will be in Melbourne? It will be interesting to meet my "friends" from the CF
Forum for a coffee somewhere! (kitkat, won't you re-consider - PLEASE be there!!) C u!
KK: Looks like you are doing precisely the right thing and that you're going after a good
mix. I'm sure he still has a lot more speed to come. The 3x400 races is a great little
strength base to work from, provided he is rested when you resume and it sounds like you
and he are totally on top of all such considerations.
I'm sure if you arrive in Melbourne with time to get over jetlag before the March 9 meet at
the MCG you will be welcomed to compete.
As I gather they are still trying to convince the local public that these Com Games are a big
deal and they must buy tickets to the athletics. Therefore, I'm sure the presence of
internationals on March 9 would add lustre to their local promotion.
It would of course be good for your guy to go through the process of the call-room checks
and get messed around by experts, so to speak, such that it will come as no surprise if it
happens at the actual Games. This would be especially so in his case as it has been a
couple of years since he has gone through the mill, with officials ordering him to tape over
any trace of advertising on his drink bottle, socks or whatever.
The familiarisation process is so important to developing that sense of ownership and

belonging an athlete should have before entering a championship.
I hope you both have a wonderful experience at the CWG and that it may become a
springboard for a long and successful career in the sport.
My aim is still a sub-20 on the 200m before the 400m-major competition!!
KK: The thing about the 400 is that perhaps the most important element in sprinting the
distance is the athlete's capacity to maintain a fast cadence.
That sounds an idiotically (is there such a word?) obvious thing, but what I mean by that is
that so much success in the 100 and 200 is dependent on a scintillating acceleration phase.
Whereas in the 400 the acceleration velocity really isn't that big of a deal by comparison.
A 400 guy may struggle to run 200m better than 20.8 off the blocks, but if you send him
away from a rolling start he might be able to give you 19.8 and 31.5 etc which would be
far better indicators of 400m success.
So it suggests either that this guy needs to put a lot more time and effort into improving
his acceleration, or that (since he can roll sub 20, sub 32) he actually does have sufficient
acceleration qualities for his specific needs and he is free to invest that additional time and
energy saved into something more meaningful to his 400m - the ability to finish the last
100m.
Coaching all events is a balancing act involving time (to train) and energy (brought to the
session and expended during the session). But in the 400m the wrong mix can leave you
seriously underdone. Kk

Kind of like an acceleration reserve? That is an interesting idea because I was talking to a coach who
has a lot of contact with John Smith. He was saying that John Smith trains his athletes like 400m
runners in the sense that John appears to have the belief that you should never reach your absolute top
speed (e.g. go only to 99.9%). Buffering... Perhaps he has a point?
Always questioning myself!
I was watching the HSI videos again and in the 400m section John talks about "going out hard" to 60m.
The reasons he gives are metabolic, "if you don't use it you loose it". I assume he means that if you
don't use your ATP-CP system early in the race to get your acceleration done you will have to use other
methods of energy production to do it and will have lost your best weapon (ATP-CP) for achieving this
goal. What are other people's thoughts on this idea?
Thanks,
TC
CF: The acceleration portion uses some different muscle action with more movement
around the knee joint, which isn't done at any other point in the race, so no use saving it.
Also,the top speed in the 100m will almost always be a bit less that the max possible, as it
is combined with an aggressive acceleration, whereas an easier start could lead to a
momentary higher speed but a lower overall performance (as in Ben's 12.35m/s in Zurich
vs 12.1m/s in Seoul).

Two things come to my mind,
what is this other system if not the ATP/CP for acceleration, and
what could it possibly be the relationship between this system and the last, say, 50 m?
Make it three ( ), which HSI part talks about the 400 m?

Thanks!
PJ: Recap for metabolism during 400m (highly simplified):

Anaerobie alactic system (ATP and CP) 0-80m
Anaerobie lactic system power (Glykolyse) 50-250m
Anaerobie lactic system capacity 200-370m
Anaerobie system (oxydation) 350m-...
The anaerobie alactic system is of paramount importance because the power of the lactic
system depends on it. So there's a high interest in training the anaerobie alactic system in
order to have a high speed reserve and use it during the 400m competition. Analyses of
the female WR holder's 400m races showed that she reached her highest speed in the 30-
50m section! The proponents of ideal 800m-type of runners making the best 400m runners
forget that Juantorena did 20.3 at 200m (training) and Quirot 23.07 (competition).
CF:
speed reserve is vital to the female at 400m! Koch went out in 22.4 in the WR (!) yet she
ran a hand timed 21.3 in practice a few weeks earlier, so she had a 1.1 sec speed reserve-
more than most would use.
John Smith used a very casual first 200 in his WR, yet he ran a 200m race and beat all the
top 200 men at the time, including Larry Black (Oly silver in Munich)

I plan on adding 150m build-ups into my low intensity day (Thursday).
That is where one goes 1/2 speed 50m, 3/4 speed 50m, and all out 50m.
My question is what amount of reps should I do for this in the case that I would do it in these phases.
GPP:
SPP (mid season):
SPP2 (late season):
I was thinking 6 reps in GPP would be plenty, and this being just something I would do occasionally on a
low intensity day, I would think that would be fine. Any thoughts on reps in this? Also, what would rest
be like for this?
And one last question, would one just keep the reps the same, or move them up or down as the season
progressed, being this is just a low intensity thing done occasionally.
CF: All-out sprinting on a low intensity day? Say what?

What does a high intensity day have in it?
KK:
Regarding Tempo: You (anybody, coach or competitor) need to have a philosophy about
training which incorporates program Structure and the performance threadS (Strength,
Speed, Style [technique], Suppleness [flexibility & mobility], Stamina & (p)Sychology. :-
The Six S's!
Within the rhythm of your High/Low intensity days (or your High Velocity / Low Velocity)
training days) you need to think about Tempo: What is it, What claims do its proponents
make for their use of it, and Why you personally would benefit from using it (over and
above using some other training Strategy).
IF Charlie considers only interval running performed at less than 75 per cent of your fastest
single repetition for the distance (usually 100, 150 and/or 200 with 300s if you want for
400m preparation), then you need to consider why he believes anything much faster is Not
"tempo".
And if it does not meet CF's or CH's "definition" for Tempo, does that necessarily mean it is
wrong for Your Program?
The other thing worth considering when you reference the training of Olympic medal
contenders is that one man's tempo Might be another man's Max. (or bloody close to it).
Can you call 6x200 in 23sec with jog 200 recoveries "Tempo"? Not when your PB for 1 x
200 is 23.2sec.
If you've run a flying 200 in sub-20, is rep 200s in 23 then "Tempo"?
Does it matter what you call it? If there is an important role for 6x200 in your 200/400
program, will you drop it because it's not Max Velocity but neither is it Tempo?
Of course not.
We should not get hung up on semantics.
But we Should have an intellectual understanding of the role of "tempo" in our program.
As for options to Tempo, perhaps you need to take a closer look again at the claims made
for Tempo Running, especially in relation to developing neural pathways specific to
running.
You can do other work to keep trim, slim and terrific (pool sessions, bike work, boxing pad
sparring and bag work [boxing a speedball was an Allan Wells favourite], circuit training,
including weight circuits, medball circuits.
They all have their role, but you need to understand what such work can deliver and, just
as importantly, what it cannot deliver.
So you need to factor into your training strategy the right balance of the various types of
training available, at the right time in the annual training plan, so that you have the
capacity to deliver your optimal performance on a time-line that enables you to peak when
it counts.
Ultimately it comes down to what we leave out of the program, rather than what we can
jam into it. You could spend a lifetime cramming every training option into a program and
never produce a decent performance when it matters - or even when it doesn't.
That's why it is really important to have an understanding of the performance threads

required to deliver a good result, and get busy constructing a simple, sensible plan that
satisfies the needs of touching on all Six of the S's in a coherent, balanced and progressive
way leading always toward better delivery of higher speeds. Kk

6 x 200 in 23 with a 200 jog must surely be Special Endurance, counting all 6 as one unit of work. That
would be pushing 100% of almost anyone's capacity, even if a single 23 sec 200 could be tempo for that
same guy.
KK: Definitely agree. And that just adds an extra level to what I detect is a bit of confusion
about a Definition of Tempo. . .
KK: THIS IS A PM re the final preparations for SprintCoach's top male 400m competitor
leading up to the Commonwealth Games ...
Regarding my question, re the programme:
Friday, 3 March, - We did 5 x 200 (24)

Saturday, 4 March - Paul did not feel good, anti-climax .
Sunday, 5 March (before we left) - WT.
Monday, 6 March (flight to Australia).
Tuesday, 7 March - Tempo - 100, 100, 100, etc
Wednesday, 8 March - 200+200 (21,3 and 22,5), a few jumps.
Thursday, 9 March - Rest
Friday, 10 March - 300 (33)+2 x 50; 200 (21,2)+2 x 50; 150 (15,3)+2 x 50.
Saturday, 11 March - Rest
Sunday, 12 March - 60+60; 60+80; 80+100. Excellent times .. the last 100 (with a strong
wind from behind) - 9,90!!
My INITIAL planning for the week:

Monday - 200 (RP) + 100 FAST
Tuesday - Rest
Wednesday - 3 x 150 build ups
Thursday - Rest
Friday - Bend running (Race Model)
Saturday - Rest
Sunday - Warm up, Rhythm, Build up, Warm down
Monday - 1st round
Tuesday - SF
Wednesday - Final
My concern is - does he need a specific session, e.g. 300 or 250 (RP)? Or another 200+200
OR 300+150? Or something at a fast intensity ... e.g. 150's? In stead of the build ups?
As I said, I don't want him to be tired BUT on the other hand, the muscles and the nerve-
system must still know what to do.
Thanks very much.
:::::::::::::::::
Hi SprintCoach,
I think the only change I would consider would be to go with a Time Trial at 200m or 300m
on Monday (March 13, 2006), rather than a split run starting with that 200 at race pace
(21.2?).
If you get this message in time, given that he missed that race shortly before flying to
Australia, I'd be looking to put in that solitary special speed endurance run up to 300m.
It would be with a rolling start, maybe a three or four stride fly.

And that would end the session.
The rest of your program looks good, plenty of rest. For my own people I have always
given them two days rest (to absolutely ensure they are fresh for the multi-round challenge
ahead) before race-modelling the day before competition which restores the rhythm of the
race in time to compete in Round One.
I have also texted you on your cell phone.
Best wishes in Melbourne.

Kk
KK: Sprint Coach is in the Commonwealth Games village in Melbourne, but having technical
problems getting onto a computer since arriving a few days ago.
However, just to update, SC's 400 guy ran a standing start 200m on Monday and clocked
21.02sec - having to run two lanes wide because someone wandered into his lane mid-
trial.
I can't quite figure how much that would have broken his rhythm, not to mention how
many extra metres he must have run, but I would say that was a pretty darn impressive
effort and he looks ready to do some serious 400m racing starting Monday next week.
SC has offered to write a "Post Card From Melbourne" if and when the village computer
network ever powers up. I have suggested that would be much appreciated and that any
insight into the mechanics of coaching at the Games would be of interest. As would any
observations on life in the village and down on the track.
If SC can find the time, being a national team coach (not "just" a personal coach) I have
suggested any "insider" news would be very welcome and perhaps the Discussion section
may be a good place to post the thread.
However I am hoping SC will continue to post 400m-related info, ideas, questions on this
the "lactate" thread because it's not long enough yet
Do we want Sprint Coach to send a (possibly daily) Post Card From Melbourne????
Originally Posted by John

I was intrigued by the concurrent discussion but must admit I got a bit lost on that when it came to
applying that in the GPP phase, especially when KK posted his 2 x 6 week plan. As much as everyone
has a best distance I think the concurrent method is very appropriate for the recreational / masters
athlete (again like me) who will often do all sprints from 100m - 400m. With that in mind and given one
of my major issues is a lack of strength, how does the following first 3 weeks of GPP plan look?
1. Hills 10 x 10, 10 x 20, 10 x 30, weights

2. long tempo as per GPP DVD
3. weights in am, tempo in pm but done as split runs 300, 400, 500,400, 300
4. rest
5. long hills, weights
6 long tempo as per GPP DVD
7 rest
KK: I've proved to my own satisfaction and, I hope, that of those who've actually gone
through the process, that the work I've outlined Is Suitable in a general sense for 100, 200
and 400m.
Now I was preparing athletes Specifically for 400m, but as everyone knows if you want to
compete at the world level in 400 you probably need to be at least national class at 200
and at least State level at 100.
So for example, I've found that 400m poeple were still able to win national 200 titles and
qualifying at 200m for the IAAF GP circuit, which means (or did then) world top 50 at
200m. They were also able to win 100m titles or place at State or Regional level.
One woman ran the 4x100 and 4x400 in Atlanta, which I thought was a good result
tending to vindicate the concurrent concept, especially for an athlete trying for an all-round
approach.

my original thoughts was for 300m out of blocks but more than happy to take your lead here.
so do you suggest a 4 step roll in and if so having not done a roll start timed effort before over the 300
what should we be looking at compared to her best 300m from blocks or standing... do you have any
examples of roll v blocks...
KK: Nanny,
The ability to maintain 400m race velocity for a long time is what you're testing when you
time trial a rolling 300m. You are not testing acceleration capacity this late in the game.
There should be no need to work on acceleration for 400m this late. But you can tire an
athlete emphasising acceleration. The margin for improvement maintaining velocity in a
rolling 300 or rolling 200 is greater. That can also be a major confidence booster for an
athlete. She knows she ran the first 100m of a 400m with no difficulties. What she needs
to know is that she can then roll a 300 in PB time.
That's when you know the whole package is set for delivery.
Good luck at the championships. When are her beach sprint titles?

KK
yesterdays 200/200 session inc race warm up prior and 1 race model out to 80m around bottom bend
prior to 1st rep...
in targeting a sub 55 quarter this season we are working on 25.7 to 26.0 / sub 29.0 for our 400m race
splits..
yesterdays session 26.2/25.8 (12.3/13.5)

1st 200m standing start and for the 2nd 200m we did a 4 step roll start.
More importantly for the first time afterwards she felt that she can actually feel that a sub 54.?? is out
there now..
hey TC any comaprisons with your girl...
KK: Nanny,
Re your lady's race model: 25.7-26.0sec for the opening 200m of her 400m race. If she
has run 24.2 for 200m, I would have thought she might be capable of going out a bit
quicker than 25.7 to 26.0. Perhaps she could go out at 25.2 or close to that fast without
negatively impacting on her come-home 200. If she cannot, is it because she hasn't done a
400m-targeted general prep? Or does she have flow efficiency problems (a bit too much
lateral movement, troubles on the turns etc)? What has she run for 300m this year? Does
she run that distance often in training?
KK: Sprint-Coach has written Postcard #2 from Melbourne in the "Discussion Suggestions"
category . . . but in the interests of continuity with respect to the course taken by SC's
400m guy through to the Commonwealth Games I have cut-and-pasted the following from
the Postcard.
"My own athlete - although we don't have time for the same "in depth discussions" as back
home - is very positive. At this stage we concentratre mainly on round 1, Monday. We are
very realistic - it will be HARD. But, he is ready for that. After that, the focus can shift
to the SF, etc.
Today was good. He did 2 x block starts from the 400m, on the bend, + about 60m. After
that the 3 bends (on the 300m, 200m, in the 100m). His technique was good - from the
reaction in the start to high hips, running tall, etc. on the bends. I am satisfied. Tomorrow
will be a rest day, on Sunday a warm up, a few rhythm exercises and warm down to be "up
and about" for the BIG DAY om Monday!! I will keep you updated."

yes KK the bottom bend is the achilles heal in her race... we have tried from a 25.4 1st 200m and found
the bend hammered her although she finished strongly on the last 100m.
her fastest 400 of the year was off her slowest 1st 200m...
progression of best 300m times so far this year have been..

June 41.6
July 41.1
August 40.7 (comp & blocks)
Nov 40.5
Jan 39.7 and so on into the 39.1 she did from 1st movement only last week
the repeat 5 x 200m sessions targeting last 200m have been spot on to...
on 3 mins rest regularly ran 26.8 to 27.1 pace...
on 2 mins rest we did 4 x 200m and results were 27.0 to 27.4 pace...
KK: Nanny
So many things can go wrong on that bend (the third 100m; where the waterjump is). The
great 400 athletes are very efficient and aggressive there.
Others have technical and/or rhythm issues, or they back off entering the turn out of the
backstraight, or they rock forward onto their quads and blow those out, or their arm action
shortens and stiffens up everything, or they get emotional and start to fight for position
and tighten up in that way.
It's interesting she has the conditioning you say to come good again in the home straight.
Maybe you just need to work on keeping her stride open through that third 100m, keep it
flowing; look for a different cue word (such as "flow")?
Anyway hopefully she will run a sub-55 at least and from that will come confidence which
helps in everything they attempt. Good luck

i am now going into the 3rd week of gpp.
due to calf problems i do not dare to run every day, so i changed some workout to the pool or make it a
circuit programm.
I took most of the GPP from the 6 week cycle kitkat uses and i am aiming for a <48 later this year.
Due to cold weather(it was 20 degrees warmer here last year, it was even warmer in januari) the target
times are really hard to match.
at the moment i am happy with 2x3x200's going in sub26(2'-8'breaks)
the 300+150 is also really though to run in a good time. did it in 39,7-19,9.(headwind in last 100). i
really want the sun back here !
I am motivating myself with the thought weather will bet better, as will the times.
and them the calf should be ok.
KK: Looks to me like you're making good decisions.

Dead heroes are no use to anyone, so do what must be done to stay away from injuries.
You may consider doing slightly slower reps, slightly shorter recoveries, slightly more reps
in the form perhaps of an extra set.
This will all contribute to a base which will enable to you do some good sessions when the
sun shines again as it always does. At that point you need to be ready to put some more
heat into your sprinting. But in the meanwhile you are establishing the "flush and feed"
vascular network which will help the second half of your 400m.
And the weightlifting will give you the neural activation you need to compensate for the
slower running you must do at the moment.
Patience and persistence, kk
KK: I HAVE posted the three Com Games 400m semi-final results below to illustrate a
point which came up in discussions somewhere earlier on this thread.
The subject pertained to the period which should be preserved between the last individual
400m race and the start of a multi-round tournament involving the athlete racing the
400m. I suggested two-weeks be the inner-limit.
I was asked to advise a man tipped as a medal contender for the Melbourne 400m on when
he should have his last 400m race before the Games.
When told he wanted to race in the Melbourne Gand Pix 400m - which was 11 days before
the heats of the Games 400m - I advised the coach not to let the athlete run the
Melbourne GP 400m.
As per the taper suggestions in this thread, I recommended instead that he time-trial a
rolling 300, or even a rolling 200m.
But stay well away from anything that would tear down the athlete leading into a series of
400m races which is a particularly destructive process.
It is therefore sobering to look now at the Melbourne GP results and - in brackets - the
corresponding performance of these men in last night's Commonwealth Games 400m semi-
finals.
Not one competitor from the Melbourne GP managed to qualify for the Comm Games 400m
Final.
MELBOURNE GP (11 days prior to CWG First Round):
1. James Godday 45.62 (CWG 4th SF2 - DNQ)

2. Ato Modibo 45.72 (CWG 4th SF1 - DNQ)
3. Clinton Hill 45.75 (CWG 5th SF3 - DNQ)
4. Avard Moncur 46.04 (CWG 5th SF1 - DNQ)
5. Robert Tobin 46.07 (CWG 3rd SF3 - DNQ)
6. Sean Wroe 46.53 (CWG 8th SF1 - DNQ)
7. Mark Ormrod 47.11 (CWG DNQ Indiv 400)
CONGRATULATIONS TO SPRINT-COACH WHOSE ATHLETE DID REACH THE

COMMONWEALTH GAMES 400M FINAL.
HAVING said all that, the winner of the Melbourne GP Women's 400m went on to run a
huge personal best and win gold in the CWG Final on the same night as the men's 400m
semis.
It remains probably more than coincidence that none of the men who raced 400m 11 days
prior to the Games managed to progress past the semis.
But the performance of the English women's 400m winner suggests more systematic
research into the tapering process for the 400m - and the possible discrepancies between
the sexes - would be warranted. (I will selflessly volunteer to test the women )
HERE IS THE WOMEN'S 400 RESULT
Final Women's 400m

Rk Bib Country - Name Birth Date Lane Reaction Time Results Record
Type
1 1390 ENG
OHURUOGU Christine 17/05/1984 5 0.269 50.28 PB
2 1165 BAH
WILLIAMS Tonique 17/01/1976 4 0.170 50.76
3 1593 JAM
WILLIAMS Novlene 26/04/1982 6 0.228 51.12
4 1160 BAH
AMERTIL Christine 18/08/1979 3 0.264 51.52
5 1595 JAM
WILLIAMS Shericka 17/09/1985 2 0.215 51.81
6 1476 GRN
REGIS Hazel 01/02/1981 7 0.207 52.35
7 1518 IND
KAUR Manjit 04/04/1982 1 0.346 52.58
8 1095 AUS
HAYWARD Rosemary 10/11/1980 8 0.223 52.81
.......................
AND HERE ARE THE CWG MEN'S 400M SEMI RESULTS...
Semifinals Men's 400m

Rk Bib Country - Name Birth Date Lane Reaction Time Results Qualified Record
Type
1 1564 JAM
SPENCE Lansford 15/12/1982 5 0.323 45.32 Q
2 1356 ENG
ROONEY Martyn 03/04/1987 3 0.221 45.35 Q PB
3 1903 RSA
GORRIES Paul 28/02/1981 6 0.177 45.41 SB
4 2128 TRI
MODIBO Ato 19/03/1979 4 0.256 45.44
5 1152 BAH
MONCUR Avard 02/11/1978 2 0.166 45.72 SB
6 1787 NGR
WELGOPWA Saul 14/06/1984 1 0.168 46.12
7 1424 FIJ
VEREKAUTA Niko 16/02/1987 7 0.189 46.28 PB
8 1081 AUS
WROE Sean 18/03/1985 8 0.207 46.47
Qualification: First 2 in each heat (Q) and the next 2 fastest (q) advance to the next round
.........................

Rk Bib Country - Name Birth Date Lane Reaction Time Results Qualified Record
Type
1 1072 AUS
STEFFENSEN John 30/08/1982 5 0.283 45.05 Q PB
2 1473 GRN
FRANCIQUE Alleyne 07/06/1976 3 0.215 45.36 Q SB
3 1556 JAM
GONZALES Jermaine 26/11/1984 6 0.350 45.38 PB
4 1778 NGR
GODDAY James 09/01/1984 4 0.308 45.80
5 1625 KEN
MUSEMBI Wambua 26/04/1977 7 0.370 46.34
6 1911 RSA
MOGAWANE Iginitius 20/02/1982 8 0.350 46.46
7 1747 MRI
MILAZAR Eric 01/06/1975 1 0.254 46.48
8 1201 BOT
MASHETO Gakologelwang 01/11/1984 2 0.150 46.97
........................

Rk Bib Country - Name Birth Date Lane Reaction Time Results False Starts Qualified
1 1146 BAH
BROWN Christopher 15/08/1978 6 0.182 45.24 Q
2 1203 BOT
MOLEFE California 12/03/1980 3 0.289 45.36 FS 1 Q
3 1361 ENG
TOBIN Robert 20/12/1983 4 0.236 45.74
4 1552 JAM
CLARKE Davian 30/04/1976 7 0.213 45.74
5 1046 AUS
HILL Clinton 19/04/1980 1 0.206 45.86
6 1927 RSA
VAN DER MERWE Jan 16/03/1984 2 0.250 45.93
7 1312 DMA
LLOYD Chris 10/10/1980 5 0.162 46.24
8 2122 TRI
BARRY Damion 03/03/1982 8 0.418 46.96

KK
progressive splits from the 4 step roll start 300m she did yesterday...finished the rep on the 3rd 100m
due to wind...
11.8 / 25.6 / 39.5... not the sub 40 she was looking for but looked tech sound and tall coming into the
straight... she felt as thought she had at least a strong 50m left in her...
left for Taiwan last night am here now and will miss the last 10 days of the season and major meet...
but good to know she has a good speed reserve in place for the meet...
she has 2 x 200m races the day before the 400m but shouldnt effect her to much i hope as she should
cruise through the heats into the final..and seems to race better the 2nd day into a meet.
would you go out to a distance of say 120m during the last 10 days at any stage or keep it all at race
rhythm/modelling work as planned..
KK: nanny
You have a difficult situation because you're trying to bring her up as much for a 200 as a
400.
I would take another look at the technical aspects of PJ's Postcard From Melbourne on the
work he did with his 100m star and maybe take a leaf from that "book".
But other than that, I would suggest always to stick with what you know.
As far as going out in distance, I went out well beyond 120 with my 400 runners inside the
last 10 or 11 days - out to 300m at least 10 or 11 days before the heats of a tournament.
But even inside that, I've gone out to 200m and definitely to 120.
But just keep it fast and fresh and take "the physical" out of it. She doesn't need to tear
down before this championships, she just needs to fire the neural patterns and keep the
motor idling and warm, set to release...
KK: FOR THE RECORD, Sprint-Coach's man missed a medal but ran a mighty race. He can
do something very special in another year from now if he stays the course . . .
Final Men's 400m

Rk Bib Country - Name Birth Date Lane Reaction Time Results Record
Type
1 1072 AUS
STEFFENSEN John 30/08/1982 4 0.201 44.73 PB
2 1473 GRN
FRANCIQUE Alleyne 07/06/1976 7 0.206 45.09 SB
3 1556 JAM
GONZALES Jermaine 26/11/1984 8 0.216 45.16 PB
4 1146 BAH
BROWN Christopher 15/08/1978 3 0.264 45.19 SB
5 1356 ENG
ROONEY Martyn 03/04/1987 5 0.182 45.51
6 1203 BOT
MOLEFE California 12/03/1980 2 0.283 45.78
7 1903 RSA
GORRIES Paul 28/02/1981 1 0.161 45.79
7 1564 JAM
SPENCE Lansford 15/12/1982 6 0.322 45.79

I've read and read and Copy pasted much of this thread to read it on private places .
but i still have some questions i think were not aswered.

It's mainly about the speed of runs in the GPP.
sessions of 300+150 seems to go allmost full out at 400 m pace.
in the next programm i'd like to know what the emphasis is:
"Track fast, relaxed 300+4x60, 250+3x60, 200+2x60, & 150+1x60."
does it mean a fast(rp) 300, or in tempo(relaxed)? then full effort sprints? and are there full rec. or only
short?
also for the "300+60,50,40,30; 200+60,50,40,30; 150+60,50,40,30" wich seems sort alike, so I asume
the same sort of breaks will be applied here. Only what ar ethe breaks you're working with? full recovery
or not?
KK: I ALWAYS recommend athletes must train "systematically" and also "symptomatically".
By that I mean that if you'r 300 PB is 32.0sec but you can't move much better today than
37sec because you are tired, sore, tight or the prevailing wind is terrible and there's
nothing else you can do about the situation, then 37sec is what you run. Then you try to
put in just as much in the back-up reps.
In the sessions you have listed, there is a 30 seconds rest between the finish of the long
repetition and the start of the first short rep in each set (eg: between the 300 and the 60
there is 30sec rest.)
Then after the 60, all the subsequent recoveries are with a relaxed walk back.
So that would be 300m, then 30sec rest, then 60m (standing or more usually rolling start),
then a 50m walk back to a marker cone situated 50m to the finish line, sprint that 50m,
then walk back 40m, turnaround and sprint from the 40m cone to the finish line.
All the short reps are marked out before the session starts and all finish at the same line. I
always try to line up the short sprints to run with an assisting wind.
Between the sets you take what time you need to recover to a level that will allow you to
put in just as much energy as you applied during the entire first set. The recoveries
between sets may be 10minutes to 20 minutes or they may be a bit more.
As you get faster in the reps, you will probably need longer to recover between the sets,
although when you become fitter and can tolerate the extra speed, the recovery periods
may come back in duration.
Of course if you are running your 300m in 37 for the whole year, you can look forward to
some very slow 400m races in summer.
So if you cheat on effort, you cheat only yourself.
But by the same token if you are really only in 35sec shape for 300m (for whatever
reason) and you try to run 33sec when it's not in you yet, then disaster may be just a step
away.
So be kind to yourself, be gentle with your body. Build speed from rhythm, mechanics and
relaxation on the run.
Listen to your body, pay attention to the warnings. Your first instincts then will nearly
always be right, which will help you avoid injuries in the short term and help you come to
good speeds when your body can cope.
You are ready when you are ready and not a moment earlier.
I know I bang on about keeping to a time-line schedule.
But of course, The Way It Should Work Is That WHEN You Are Ready To Run Fast, Only
Then Should You Look For A RACE.
The reality too often is far different. Most athletes are impatient and/or irrational and will
race simply because there is one on the calendar.
The art and science of coaching tries to match the peak state of preparedness of the
athlete with the peak events on the calendar (such as national titles, grands prix, and/or
international tournaments.
Kk
KK: Niko, actually the agony question was real. I just don't have the time to trawl books,
articles etc - and to begin with, actually find them in the first place - in the hope that there
will be something pertinent to my specific issue.
Got to be honest, the more time I spend reading, the less I spend thinking (deliberating).
Maybe the fact women and some men can race the tournaments very well, relatively soon
after a one-off grand prix 400m, has to do with the way men and women tend to race
400m .
From some experience, more top women tend to race 400m a little more evenly. A
differential of under 2sec is quite common - or at least it was when I was closer to actually
coaching women who had a chance of making Olympic finals. The last female athlete of
that calibre came to me a decade ago now.
I suppose PJ would be able to provide telling statistics to support or refute that idea on the
contemporary scene.
In the Melbourne scenario, I think also the women went from a heat direct to a final. Not
sure, but can't recall an intermediate round. But for men it's always at least three rounds
and usually four in a major tournament.
Still that doesn't really help to explain why none of the Melb GP male competitors had the
juice left to get past the second round of the Melbourne CWG?
Originally Posted by flyer

Question for KK:
As you have stated somewhere earlier in the thread, your 44" male ran times of 10.47el and 20.49el as
an 18 year old.
I'm not sure what times he was running over the quarter at the same age, but many coaches I'm sure
would have pushed him toward a career in the short sprints. What made you decided he was more
suited to the 400m?
KK: It';s an easy question to answer: I was not coaching him at that age. By then he had
already had two strongly credentialled coaches and was into a third, a man who pushed
him terribly hard to the point that he was injured almost every summer with severe
tendonitis behind both knees and/or a torn hamstring.
So when he came to me it was only in January of 1988, although I had helped him
rehabilitate his injuries the previous couple of years because his coach used to say to him it
was his own fault he got injured, "go away and come back when you are fit to resume
training"!
I have to assume that was correct because it seemed he was following my directions to
rehab the injuries and the other guy was invisible for weeks on end.
When he came to me he was in poor shape. He had already agreed to have a race in
February of 1988 and so he went and competed, beaten by a schoolboy and ran only
47.1sec. From there we prepared very well for the Olympics for the 400m and he ran
nearly three seconds faster, off the precise program I have been feeding into this thread.
I worked with him on and off for seven years and in that time, because of his history of
soft tissue injuries and also a double stress fracture in one foot (with his former coach), I
decided to protect his career at 400m rather than risk everything on the possibility he
might run fast for 200.
Because that meant staying injury-free and I can tell you this guy was high physical
maintenance.
Ask Charlie, he had to massage him in Cologne in 88 just to get him back from an injury he
had carried for the previous year which nobody seemed able to fix with all their ray-gun
zappers and other expensive toys.
It is partly because of Charlie's kindness at that time - and his supreme advice to me on
program theory and tapering - that I was able to make my coaching breakthroughs at the
Olympic Final strata and so I remain a loyal friend to this day. kk

KK, I bet there were times you wondered what may have been if you had been training him from
scratch.
KK: Hi John,
We are the sum of our life experiences. Maybe the mistreatment made him the tough
bastard he became on the training and competition track.
What I know is that by the time he asked me to take him on, he was quite a mature young
man in many respects, already for instance a veteran international traveller with a high
degree of independence.
What he craved was a greater degree of freedom to determine his own path.
I told him there is no freedom without personal responsibility.
On that basis we worked together for about seven years in total, in a partnership based on
mutual respect.
Every session was planned together. I set out the mattrix, the timeline the nature of the
work, the structure of sets and sessions. Together we determined the velocities and all
recovery times. We created the general preparation phase well in advance. The work never
really varied from season to season.
The transition phase and the training during competition phases was often prepared only a
week or two in advance, which I believe enabled us to be more responsive to his level of
fitness at the time.
It was a partnership in the true sense. I regarded him as a friend as I do to this day, and
we tried to get the job done with the minimum of pain, taking every shortcut, avoiding
training which could not be intellectually justified as being directly productive along the
performance corridor.
We had zero financial support to train. He relied on his family and lived at home during the
most productive years of our coaching relationship.
But under circumstances where the only income is generated by race winnings and a return
ticket to Europe for the circuit (once he was on the national team bound for some major
championship), the pressure on both of us became very difficult. I quit before he did. kk

Hey KitKit,
I have a question. As far as running the 400 meters, I have seen that people run it different ways based
on there strengths.Do you see any different types of 400 runners?
Also I have a question about your sprinting form.When sprinters sprint,the knee lift is high and
powerful.When 400 meter runners run the 400,the knee tends to drop just a little bit. Is this normal or
should your 400m running technique be like your 100 meter technique?
My last question,what is the race mind set and the training mind set when running the 400 meters?How
should the runner approach the race in his head?
KK: Sure there are different types of 400 runners. Well documented and you must have
observed yurself that while most great 400m runners are also very good 200m sprinters,
you also get successful 400 runners who have come down from the 800m.
Cuba's 1976 Montreal 400m and 800m Olympic gold medallist Alberto Juantorena, even
Czech Jarmila Kratochvilova although her excursions into 800m racing were rare - she won
the inaugural 1983 world 400 title in Helsinki in a WR 47.99 shortly after setting the 800m
WR which still stands.
Regarding knee-lift: It is normally achieved as an elastic response to track contact.
In the 400m there is a tendency to be conservative in most aspects of racing.
But in the supremely conditioned 400m sprinter a high knee-lift and, more importantly, the
establishment and then maintenance of a wide angle between the hamstring of the free leg
and the quadricep (thigh) of the grounded leg at toe-off can be achieved.
Sprinters including Quincy Watts, Steve Lewis, Danny Everett, Butch Reynolds were
noticeable for their high-stepping action, and the ability to maintain a relatively open angle
from hammy-to-quad right to the finish line was a distingushing feature of Michael
Johnson's 400m performances.
The mental aspects of racing and training are very important and there are better people
than me on this forum to give you answers.
Mostly it is about focus and on what your focus.
If quality in training is important to you, then it sometimes helps if you visualise the
performance before you execute the run. That can extend even to imagining (vividly) a
crowd in the stadium, rivals in nearby lanes.
Part of the mental matters involved in all of your training and racing relate to a sequence
of factors, the most important of which is: INSPIRATION, which is the precursor to DESIRE,
which is the precursor to MOTIVATION .
And others can take it from there. kk
Nik: Lactate accumulation has most probably nothing to do with fatigue; on the contrary it
seems to help with muscle contraction force. Nor the increase of H+ as it was later
believed -it's only natural to have such an increase along with that of lactate.
The accumulation of potassium (K) as a result of muscle contraction is more likely a cause.
Nielsen O., Paoli F., Overgaard K. Protective effects of lactic acid on force production in rat
skeletal muscle Journal of Physiology 2001, 536 (1), 161-166
Pedersen T., Clausen T., Nielsen O. Loss of force induced by high extracellular [K+] in rat
muscle: effect of temperature, lactic acid and b2-agonist Journal of Physiology 2003,
551(1), 277–286

Is there a way to weight train to help combat or build a higher tolerance to lactic acid fatigue?
CF: Why would you want to with all the other options for training?

i want to use all my options.i need ever single one.
CF: No you don't!

What event are you working towards anyway? If it isn't the Marathon then you should use
strength work for.... ah...... well, strength.
Originally Posted by duxx

Is there any transfer of "lactate tolerance" developed by weight circuits to some sport specific situation?
I know this thread is about 400m, but can you develop "lactate tolerance" with running or weight
circuits and expect that this "ability" helps you with, lets say, sparring or wrestling? Sorry for this out of
topic question...
Pindaman: I wouldn't know about that, but it's a great mental training. The burn however
is not the as felt on a 400. The only thing i got from both is that i coulnd stand for 20
minutes after doing it.(did the sqautting once.. never again, the 400 will be done some
more times)
CF: Squatting till you drop and can't stand up after. Christsakes!!
Can't anyone catch on to the problem with using weights for lactic tolerance????
What training are you going to do after this? How will it go?? Carrying out a secondary
activity till it compromises the things you really need is just plain dumb.
2 x 300 in 75secs isn't my idea of Special Endurance.

Squatting till you drop and can't stand up after. Christsakes!!
Can't anyone catch on to the problem with using weights for lactic tolerance????
What training are you going to do after this? How will it go?? Carrying out a secondary activity till it
compromises the things you really need is just plain dumb.
2 x 300 in 75secs isn't my idea of Special Endurance.
Mortac: But Louie Simmons had Butch Reynolds squat for 45 second sets to simulate his
400m race
Sorry, I'm feeling extra sarcastic today....and yes Louie did say this. Undoubtedly this was
much later in Butch's career (after WR form).

But what if the off-season is very long (compared to inseason)? Wouldnt that "weight circuits" have
some role in maintaining "lactate capacity" (as long as they are consireder HI) without doing more
specifi stuff?
Again, out of topic, but some authorities uses weight and body circuits to develop LA tolerance for MMA
(mixed martial arts) and other MA? I know that more specific work, like sparring, heavy bag work, is
more appropriate, but what if you have a lot of time till the matches and dont want to engage into most
specific means, without loosing this ability to tolerate LA?
KK: I'm sure weight training can be used to generate a "lactic response". We've all felt it,
being dared to go to breakdown ("I can do more reps than you" ).
Many questions arise out of training like this, and most of them have a major downside.
It wouldn't take very long to achieve a "lactic response" using weights, but the volume
required could potentially lead to "body-building" mass and the risk would be that you lose
your power-to-bodyweight ratio advantage.
"Recovering" from weights does not seem as easy as recovery from track. The loading in a
weights program geared to developing "lactic tolerance" would need to be very carefully
monitored, the regeneration and rehab also carefully monitored.
I would also worry about the possibility some exercises would lead to a tightening of the
muscle(s) which could lead to particular injury. I would also be concerned about
"developing" a muscle that was bulging rather than long and lean.
Then when you want to lift weights for strength, you may be too tired, stiff, sore, from
doing the weights circuit type of work to be able to build serious strength without risking
serious injury.
Weights at volume do tend to "tear down" an athlete. If you try to lift big when you're
already torn down, that could become a disasterous injury or at the very least your max
lifts would be far below your potential.
So you would have to separate your "weight lactic work" far away from your major lifting
and, for that matter, your major sprinting.
It may be easier to generate lactic tolerance in the pool, bike, punching bag - and running.
Kk

Tnx kitkat and tc!
I was always a proponet of doing the most "specific work" for "lactate tolerance" : if you are a runner
then run, if you are a fighter then fight... Simply put!
Just yesterday, I did some "metabolic conditioning" for one taekwondo fighter (she is also having her
ordinary practices at the evening) simulating rounds (this is don after the gym work):
10 boxer jumps
6 guard changes (fast)
10 squat jumps
10 jumping jacks
10 skips
10 seal jumps
10 scissor jumps (split squats)
10 flings
10 wide outs
(repeat)
Session #1: 3x1'30'' with 1' rest

Session #2: 3x1'45'' with 45'' rest
Session #3: 4x2'00''' with 30'' rest
Session #3: 4x2'15''' with 20'' rest
This is done twice per week. The champ is on 22. april... The rounds are 3x2mins with 30sec rest (WTF
taekwond do).
I didnt want to engage her into the most specific means (sparring, bag work) because I am a s&c c and
she is already having tkd practices at the evening. Also, I didnt wanted to use "weight circuits", so I was
experimenting with this kalistenics... I will post my whole programm after the champ for criticues!
Tnx for the help, and again sorry for this "out of topic" (is this out of topic anyway? )
KK: NOT off topic. Very interesting. I like the conditioning methods, mixing elements of
the specific activity with other specific but perhaps less explosive (therefore slightly less
exhausting) activity.
It is an excellent concept and sounds like you have come up with a perfect adaptation
appropriate for the needs of this martial arts competitor.
Thinking along these lines could lead some coaches to new ideas for general preparation
period training, particularly some variety of circuit training (station x station, etc).
I applied something perhaps similar in the power-circuit I use in the 400m GPP, but I use
linear skipping (or bounding, or alternate hopping) to get from one station to the next
around a football field. Plus I mix in some simple sets of sit-up, jack-jump (knees to chest)
and push-ups, with short sprint out and run back on a grid.
But what you have created looks perfect for your needs and appropriate to an indoor
setting (small area). Kk
Mekstrand: A few years ago a world class boxer came to us for some help in his training.
He was in his 30s and he wanted to try a different way of getting his stammina up. So I put
him on a 400 training program. We didnt give him everything, because he still needed to
train in the gym. But we used a 3x 3 x3oo wo with a 100jog recovery after each 100 and a
7 min rest between sets. We did this once a week for 7 weeks his times came down each
week . On other days we used faster 200s and 150s He supplemented this with distance
runs and jump rope. plus all his other boxing training. He went on to win a world title and
he also won the award for fight of the year in boxing. He was known to have tremendous
stammina in the later rounds. He credited the 400 training as one of the main fctors to his
great succsess so late in his career. He said the 300s were very close to the same feeling
he got at the end of each round. His name is Mickey Ward he has since retired.

KitKat,
Speaking of the different types of 400 runners,what are the training differences between the 400 runner
who has 800 meter strength and less speed,and the 400 runner with a good sprinter times. How do they
overcome there weakness?Especially for the 800 meter style runner because the first 200 meters will be
a problem for he/her.
Also in the offseason, do you encourage weight training to get stronger for the next season. Like the
colliegiate athlete who finishes in may,but wont start training again till september.How should this be
done?
KK: TKD,
Re the first part of your question, all I would want to say is that an athlete should always
train to their strength, but try to improve their weakness.
If you are approaching 400m from the long end, you might spent 75 % of your year trying
to improve your sprint to 200m with only a small improvement.
Yet in spending so much of your time working on your weakness, you would not spend
enough time working your greatest asset and thereby stagnate or show minimal
improvement in your endurance.
Or vice versa.
Whatever you decide to work on, the quality with which you do it will ultimately determine
how successful you will be.
So come into sessions as fresh as can be, given you have twin objectives of developing
speed as well as endurance.
Re: weight training: We do it three times a week as much of the year as we can, then cut it
to two days a week during the business-end of the competition phase. Sometimes it goes
down to one session a week if there is a conflict (usually off track demands such as family,
study, work or party-induced fatigue ).
Then we also try to recap whenever we see a window of opportunity and maybe find a 10-
day period when we can squeeze in maybe 5 weight sessions to top up the gym strength.
But having said all of that, weight training in the gym has a limited application to sprinting
if it is done without any companion running at all.
I really believe you need to develop non-specific strength (weightlifting) and specific-
strength (sprinting, tempo-running, skipping, hill-sprints, accelerations, hopping,) in
tandem with gym work for best outcomes.
If you want to add another excellent bridge to your program from the gym to the track, do
some simple gymnastics or certain aspects of pilates or yoga - some of that stuff is
sensational, gives you a serious sweat especially those exercises targeted at isometric-type
"holding" patterns.
There are also of course plyometric elements for more advanced practioners as well as an
extremely high degree of proprioceptive awareness exercises - such as tumbling, rolling,
spinning, leaping ultimately integrated in series.
Combined with all the stretching (in gymnastics & yoga especially), it makes a big
contribution to strengthening the little muscles which are often the first to give up under
the stress of sprinting but which can put you out of business for the whole darn season.
Why not establish your strength base in the gym, which will take a minimum of 12 weeks
working three sessions a week, then explore the gymnastics option.
Gymnastics is really challenging mentally and physically, but because it's a whole body
chain of movement system whatever you get out of it will show in your sprinting.
The only strength relevant is strength which manifests in your running faster. Kk
TKD:
Hey guys. I have an interesting situation if you want to call it that. I coach a group of high
school sprinters. One in particular who has the potential to run 48.90 if run correctly.
Yesterday they had district finals and he was seeded second aganist a runner who is
consist at 49.5-49.2. It would be his first time that he had top competition all year because
he never had anyone within 2 seconds of him all year. So he was placed in lane 5,with his
top competition in lane for. Another tidbit about his competition was that in addition to
running consistant mid 49 all year, he has a 1:55 800 to his credit as well. My concern was
that if this kid is as seasoned as I thought, he would run up on my kid in lane in 5 and the
on the last bend,if they were side by side, he would be winning.So I told my kid that he
cannot run up on you, but dont run out of yourself to stay in front. We the race began, he
ran up on my kid in the first 70 meters and that was not what I wanted. I also told him if
that happened that I wanted him to make his move right at 200 to 210 meters and he did.
When they came off of the bend my kid was ahead and the other kid pulled even and they
stayed that way till about 330 and my kid broke down and faded but not badly. The result
was the 49.31 to 50.54. After the race, one of the old coaches of the school i coached
questioned my methods and tactics because they thought my kid made his move to early.
And I tryed to explain to them the lane staggers and what would of happened if he would
of waited later. Not to mention the fact that even though my kid has good strength at the
end, it was not 1:55 in 800 like the other kid. It got me thinking that maybe I was wrong
and I got no sleep last night. My kid has lost once in 400m all year until yesterday. Do I do
anything differently than what ive been doing?Do we think different strategies, because I
always try to plan ahead based on his competition and his lane draws because you can
almost tell ahead of time what they will be.And next week he will be in either lane 3 or lane
6 because he is the 4th qualifier,with 3 people sub 50 ahead of him.
Thank you.
CF: I think your kid needs to set his own pace, and that [pace cannot be dictated to him by
an opponant. He can only control his own race and hope the other guy screws it up. One of
the few exceptions might be in a 4 x 400m relay, when your guy is fairly well in front of a
better runner. Then you might get him to go out a bit faster than usual in hopes the
opponant will go after him too fast and blow up.

KK you stated
I plan on starting your GPP phases next week with the season starting early October (24 weeks away)
and my first main meet the first weekend in December (8 weeks after that).
As much as I will endeavour to I am in no doubt that I won't be able to stick exactly to your plan as laid
out due to age / recovery issues, work and family commitments so was thinking of going.
13 weeks GPP (allows for outside factors above)

4 weeks transition
7 weeks GPP (allows for outside factors above)
6 weeks transition / racing
2 weeks taper
Major Meet
comments?
KK: So then you have from December until your nationals, when, in March 2007?
That would be a good preparation and leaves you a nice long competition season to explore
your new strengths and address any weaknesses.
The (last) transition phase of six weeks followed by a two-week taper is maybe a little
abrupt.
Normally I would not want anyone to race (except maybe a rolling start relay) during the
transition because it is in this phase that you are still loading up on higher intensity
intermediate reps (120 to 300) and it does take a while to tolerate, stabilise, adapt and
develop the capacity to race off that work.
But it's a realistic plan. You don't need to think about it much until you get through the
(first) 13 wks general prep phase and the subsequent (first) 4week transition.
You may decide that you would prefer to shorten the GPP2 block down to, say 3weeks,
bring the transition forward and allow yourself a few extra weeks to race off before going
into the taper for your December meet.
I'm assuming your federation will break for Xmas for a couple of weeks, so during that
period you could lay down another two week block of modified GPP(3).
This would be the same sort of reps/sets as in your basic GPP, although you'd do maybe
3x2x300m instead of 3x3x300 for example, and your times might be a little quicker, but
mainly you'd return to short recoveries between reps.
You'd get a bit more "gritty" in this last chance to lay down a strength/endurance wedge
before the final competition phase leading up to your nationals.
Kk

Hey KK,
This was in one of your post a while ago.
"But right now for this particular athlete making his final and decisive move in a 400m any earlier than
the waterjump might prove to be a big mistake. His "move" will last only about 150m because based on
what I've been told about his specific 400m training/racing background that's all he's got in his tank
right now.
Now further emphasise that when he decides to 'go' he must "dial up" the power. Never 'flick a switch'.
It may feel great to flick the switch and it may look great, but it's a costly way to consume your limited
supply of fuel. So no sudden surge. The "flow efficiency" and the fuel economy of what you're doing
should go a long way to rectifying the problem.
Remember, your guy is very classy. "Form is temporary, Class is Permanent."
Given he's been out of comp for some years, hitting 46 first back should encourage you both. You just
need to manage the time-line and don't pass any of your stress to him."
When speaking on dialing up the power,how do you simulate that in practice?

What workouts help with that dialing up?
Also,how does an athlete judge went to make their move?Some do it at 200,some do it at 250.Is it
based off conditioning?
What is the best way for an athlete to find a race strategy that works for them?
KK: You simulate your race plan all the time, whenever you exit a straight and transit into
a turn you "dial" up your power. If you didn't, you might notice a deceleration.
Reps that you could incorporate into your transition phase, or anywhere really, are
"broken" pace such as 50m easy (tempo pace <75%) , 50m faster, 50m at race pace, 50m
easy again.
That would be 200m and if you started that rep at the top of the backstraight, you'd be
cranking out your third50m through the start of the 200m turn until the waterjump and
then cruise to the start of the home straight.
That would allow you to rehearse or "race model" the "dial up" concept for your 400m.
When you see Wariner and Michael JOhnson or really almost any decent 400 international,
you'll see them "surge" through the third 100m of their 400m race.
What you won't usually see them do is make a "sudden" move. It may look thrilling but it's
a stupid waste of energy.
Where you "make your move" in the race is entirely dependent on your conditioning versus
the pace of the race.
You can make your move earlier than the other guys, but can you hang on down the
straight? The sooner you start, the sooner you die.
But you'll only realise the truth of all this by racing the 400 various ways and finding out
for yourself what you can get away with.

Would you say you have to be aware of the people in your race KK?I know people always tell you run
your own race,but sometimes you have to be aware of whose the people are in the lanes next to you.
Also,I have noticed that the best 400m in history breakdown very like in the last 100m of the 400.Mj and
Jeremy Wariner look near the same in there first 100 and their last 100 meters of their race.There are
several noticable differents in other runners down the homestrech.How does on get that strong to hold
their technique such as those two,and others such as Lee Evans.Does that come from track training?The
weight room?Both.Sorry if Im pounding you with to many ?'S.
KK: The ability to hold form down the home straight depends on several things:
*Strategy: how wrecked you are at the top of the home-straight, which is a consequence
of how hard you've run the opening 300m.
*Nature: your genetics - some people have a naturally greater capacity for endurance and
perhaps slightly lesser capacity to generate speed at shorter distances (acceleration).
*Preparation: how you've trained for the race, whether you've done the work enabling you
to survive the last 80m of a 400m. Nearly all the top males will run low-11sec (or high
10sec, like 10.8 or 10.9) for the first 100m and mid-to-high-11sec for the fourth 100m of a
400m.
The program I put together, for the athletes I used to work with, attempted to address all
aspects of 400m racing - but in particular the endurance thread occupied 80% of the year
targetting a 23-second comehome 200m and a sub-12sec final 100m. Didn't achieve it
very often, but always got it right for the major taper of the international season.
TKDTRACK if you are dieting and racing, that's a version of "burning the candle at both
ends". If you get "flat" that can be a result of being low on energy, especially for a 400m
competitor. Make sure you get enough complex carbohydrates (potatos, bread, cereals) to
keep fuel in your engine. Kk
SprintCoach:
Just an update -
There IS a life after Melbourne! But it was VERY difficult to adapt to the "everyday-
routine", after the experience in Australia. After nearly a month, I am luckily used to my
job, buying of groceries, being present at weekly meetings, etc!!
My athlete had a 'holiday' of 2 weeks; we have started training again on 10 April. Back to
the basics - and it is HARD. Due to the fact that he had to qualify for CWG, and then be
prepared to run 3 rounds, I had to train him VERY specific ... as you know ... low volume,
intensity either at RP or faster, several rest days, etc. Now we NEED to put something
back.
His first meeting will probably be middle May. We went back to the GPP-weeks (kitkat);
after that it will be the 'transition' training of kitkat - only then I will put him on
competition training again. He suffers physically! But mentally he is strong - his self-
confidence after the final at CWG 'saves' him at this stage!
Due to heavy rain on Monday, we had to skip the rest day of Wednesday to complete the
training of the week. A BIG mistake - if the athlete is used to the rest day. He struggled to
recover. Apparently the 'tempo' felt like a lactic session!!!
I am looking forward to a 'normal week', next week! Will keep you updated.

This raises an interesting question especially as often training is based around other commitments. If a
similar situation occurs is it better to just drop that planned session altogether and take an extra days
rest or play catch up? From what KK wrote he was quite specific about certain sessions being after a
rest day.
CF: There is no such thing as "catching up'. If you miss something, you need to let it go.
No one completes all potential sessions.
KK: EdZachary. Always log what you do and what you cannot do.
Then at the end of a block of training you can check that you have completed "sufficient"
sessions related to each performance thread.
And so then you are in a position to make intelligent, informed decisions about what must
be emphasised in the next block of training.
Sometimes by coincidence I have found that an athlete has missed (due to illness, work,
weather etc) most of the 5x200 sessions (or most of the longer speed sessions (like 250 to
300m reps) for a particular cycle of training.
I will then try to Address The Deficiency Over Time (that is, maybe over the next six
weeks) by adding in an extra rep, set or even session of the type of training that has been
missed.
But if you try to rectify the omission Too Quickly that will almost always lead to disaster.
Your body can only cope with so much in the short-term.
Anything you introduce - at any time - must be brought in gradually, carefully and
progressively in terms of numbers, intensity and volume.

I HAVE said - it was a mistake, NOT to take the rest day. At the end of the week, it was clear that my
athlete could not cope with the hard sessions without the recovery day on Wednesday.
After the rest day on Sunday, the session - long run [30"] then speed - was not EASY but my athlete is
in control again. Could produce what I have asked for.
We attend an athletics course for the rest of the week - but, NOBODY will pressure me NOT to have a
rest day on Wednesday!!!!
KK: Hey, sprint_coach. No criticism of you intended. It was just a general observation
about the pitfalls of playing catchup etc. You've introduced a cautionary note, for which we
are thankful.
Rest is as important as any other thread in the training fabric and now your guy has just
been reminded of that, as have we. So we may now hopefully avoid such a situation...
Just for that I'll ask another question
With the 2-3 x 4x150m in GPP what intensity and rest?
KK: No rest for the wicked . . .
But the intensity was not great and neither were the recoveries
Somewhere in the thread the details are set out.
On grass surface, the 50-flat (seconds, not years) female 400 runner aimed to do each rep
in sub-23sec, the top male aimed at sub-21 and was mostly sub-20 and doing it with a
relaxed, powerful rhythm.
So it was Run 150, Jog back diagonal recovery, then Run 150; then diagonal Walk back
recovery, and Run 150, diagonal Jog back recovery and then Run 150. (That's 1 x 4 x
150).
Then we would mostly take 10mins recovery. Some very fit, or very strong endurance
types, may prefer to change the recovery details.
But I wasn't hung-up about it and preferred to make sure that we got 3x4x150 done, all on
time, and not finish so wrecked that the next day or two were a writeoff.

KK, i have red the whole thread again (my eyes ar red) and i have questions regarding your season plan
and possible adaptations for North Hemisphere seasons (hope i haven't missed something).
I see that competitions after GPP + transition phase are necessary in your plan, but is it possible to skip
your domestic season (our indoor season), and if so, what adjustments do you suggest? 18 weeks (3 x 6
weeks cycle) for GPP instead of 12 (2 x 6 weeks cycle) ? What's next?
More questions to come...
KK: PJ, honestly I have no experience doing it the way you suggest. You may get an even
better result, or maybe not.
My strong feeling is you should use only two cycles of GPP (12wks) and then go into a
more specific speed block (Transition).
That establishes a new performance level and, even if you just go some time-trials for a
week (the fifth-week), that would be a better option.
Then you could return to GPP or a modified GPP (six-week cycle) in which you carry more
speed into your sessions - even up the hills.
Usually after the domestic season, even the hill sprints would be transformed from reps in
52sec to reps in 48sec.
Like they say, you can do all the training you like but ultimately there is no substitute for
competition. It just gets the athlete so tough and so sharp.
Like I wrote somewhere in the thread, I don't like to spend too long in one speed band or
emphasising one performance thread. Variation is very important, especially in intensity.
The system - the way I imagined it - looks like a series of arrowheads (or triangles)
stacked on top of each-other. Kk

To make things clear (sorry my english sucks at times), theorically, your GPP is 12 weeks, transition
phase 4 weeks (hence some trials on 5th week) am i right?
Somewhere you said that the first ideal competition should be a 4x400m, but why no individual race (i
guess i know the answer for this), and especially, why nothing shorter?
I'm not a fan of extenting GPP either.

The thing i always fear is that 400m indoors disturb the plans as they often to go out to fast and die at
the end. How many 46sec runner pass at the bell in mid-21.5. The race form is just terrible in the last
straight. With outdoor (or southern hemisphere domestic season i wouldn't have this problem).
KK: PJ, Yes, all correct.

GPP12wks + 4wks transition + comp in the next week(s), ideally a relay, ideally a long
relay such as 4x400 because we are still testing strength and endurance more than
absolute velocity - too dangerous for the 400 guy to come in off this type of program and
try to light up the stadium in the first race or two. I like to ease into the race, plus relays
disguise early form so you can avoid disappointment if the athlete had dreamed of opening
with 400m off the blocks in, say, 43.3
PJ, off my program as it stands, coming into competition phase I have observed quite good
results up to about 120m, and very pleasing results from 300m to 400m-finishline.
But it takes more time to fill in the middle, more hard races, more time doing serious runs
in the range of 120-to-320m.
Even when my best guy ran 44.3 he was lacking during the 150-300 zone due to only three
races in the European leadup (due to injury as described elsewhere).
I mean, it's not a disasterous problem. He stiull did 44.3 afterall, but he could not fight for
a medal on that occasion because he was not quite ready yet.
18months later when he raced 44.60 to win the final in that terrible tournament program
(4 x 400 in 28 hours) we had the time and the races to "harden up" and completely
overcome that slight deficiency.
Had he been in this shape at the previous Olympics, perhaps he would have run sub-44.
But anyway after the next tournament, which he won in the 44.60, he wanted to play
football so we separated.
And even though he returned to the track, he came with achilles tendon problems
(thankyou football ) and needed surgery on both, so he was never the same athlete
despite one big effort in 93 which was ruined by illness at the first meet in Oslo. Kk
Originally Posted by sprinterouge

KK,
Can you expand on your intensity variations and "stacking of triangles"?
Thanks.
KK: hi sprinterouge,
Intensity variations is just another name for what all of us do when we explore the
intensity-volume spectrum.
Everything done at a lesser speed is an intensity variation from maximum speed (velocity).
"Stacking of triangles" (or pyramids) is just my clumsy way of trying to paint a basic
picture of how I approach the annual plan.
The most basic plan was described as a "pyramid" because there was a wide base (volume)
of mostly non-specific conditioning to begin with.
Then as the year proceeded - (as distinct from progressed, which assumes the athlete did
get somewhere) - the work reduced in volume (area in a trianglular design) and increased
(elevated toward the apex of the triangle) in intensity (specificity).
I follow the same idea, but instead of spending six months laying a "typical" broad base, I
spend six weeks. And within that six weeks, the first half has a little more quantity than
quality, although the second half of that 6wk block has a little more quality at the expense
of quantity.
I repeat the six weeks cycle to complete a three-months "base" but it is far more 400m-
race specific (in my opinion) than the traditional "base" and therefore you might say the
width of the base is nowhere near as huge as that of what I imagine a pyramid to be.
(though I've never been to Egypt to see one )
So when you cycle through phase after phase the schematic starts to resemble little (three
to six week) triangles or pyramids stacked one upon the next as follows . . .
^
^
^
^
^
Don't you just wish you had never asked. Kk

For kitkat.. again
I hope you don't mind all the attention.
I've been puzzling on a SPP towards my outdoor season. The injury from 2 weks ago is almost gone, but
i don't do max speed work yet.
My question is about the SPP day 4/5.

- i did something like this:
on day 4 I planned a 300+4x60/200+150/150+4x60
than on day 5 a
2x200 rec2' and 30'
The day 5 felt really hard an dtimes were not good. While the 300 -200 and 150 were the fastest times
this season(backup reps were not clocked). I felt i could go faster on day 4 but I didnt with my injury in
mind. (Better safe than sorry.)
could i better have done a tempo session on grass for recovery and then on day 6 a 2x2x200.
Because on the day 6 i was feeling even worse than day 5.
But I also read that your 2x2x200 workout was a key workout, so would i be wiser to change my day 4
worlout to get a great day 5 workout?
(can you still follow me)
SO it's a question not too good expressed, but what it's coming down to is:
wich workout is "set in stone" or more important in a mini cycle. Day 4 or day 5.
KK: RIGHT now, for where you're at and for your personal (in)experience of this kind of
work at these relatively high intensities, you should NOT place those two sessions back-to-
back.
You should insulate both sessions, schedule them each to follow a rest day.
Later in the year, when you are hardened and can tolerate the work and workload better,
then you can use the 2x2x200 as a backup session, but even then you cannot accomplish
anything meaningful on the track on Day-3.
So you're instincts are excellent because you worked it out for yourself immediately after
one trial. kk
And no, I don't mind questions as long as they are going to help you go forward. But
questions just for the sake of dialogue is kind of a waste of my time, so I probably won't go
there.
KK: THESE ARE PIERRE-JEAN'S ESTIMATED SPLITS FOR THE 400M FINALS AT THE 2006
COMMONWEALTH GAMES IN MELBOURNE. I've copied from the Postcard From Melbourne
thread, as a backup and because so much of sprint_coach's Games saga is documented in
this thread. Therefore concluding with the actual Games splts seems appropriate, just for
the record. kk
To close my Melbourne experience, i did some researches on the documents i received, and
i estimated the intermediate times for our relevant events
MEN‘S 400M
11.2 (10.3) 21.5 (10.7) 32.2 (12.5) 44.73 (+23.2, +1.7) J.Steffensen
11.0 (10.4) 21.4 (11.2) 32.6 (12.5) 45.09 (+23.7, +3.5) A.Francique
11.3 (10.4) 21.7 (11.1) 32.8 (12.4) 45.16 (+23.5, +1.8) J.Gonzales
10.8 (10.4) 21.2 (11.2) 32.4 (12.8) 45.19 (+24.0, +2.8) C.Brown
11.5 (10.5) 22.0 (11.1) 33.1 (12.4) 45.51 (+23.5, +1.5) M.Rooney
11.4 (10.3) 21.7 (11.2) 32.9 (12.9) 45.78 (+24.1, +2.4) C.Molefe
11.1 (10.3) 21.4 (11.4) 32.8 (13.0) 45.79 (+24.5, +3.1) P.Gorries
11.4 (10.9) 22.3 (11.1) 33.4 (12.4) 45.79 (+23.5, +1.2) L.Spence
WOMEN‘s 400M
12.5 (11.7) 24.2 (12.5) 36.7 (13.6) 50.28 (+26.1, +1.9) C.Ohuruogu
12.3 (11.6) 23.9 (12.7) 36.6 (14.2) 50.76 (+26.9, +3.0) T.Darling

Sprint_Coach, the success your athlete had with KK's program is well covered here but I don't recall
seeing what you were using prior to that.
Would you mind outlining that and the reason/s you chose the change at a relatively late stage?
SprintCoach: My athlete was a very good junior 200m runner - but not good enough on
World Senior level. We have tried the 400m - his first ever 400m was 45,4! After that, he
had a LOT of problems - illness, injuries, etc.
As a coach, my biggest problem was that I did not know how to prepare my athlete to RUN
(and not DIE) the last 100m AND how to prepare him to be able to handle 3 rounds in 2
days (Nationals) or 3 days (International). My previous programme was focused on 1 hard
day, 1 tempo, to recover. And this way of training, did not prepare the athlete for the
above-mentioned. In this regard, kk's programme was a solution ... it covered both the last
100m AND the rounds-issue.
The reason that we have started late, was due to an injury. Furthermore, he struggled to
get competition 'sharpness' after 2 years of no-competition. On top of that we had only 2
competitions before Nationals, after that only 1 competition before Melbourne.
If you read the above-mentioned, I am sure you will agree with me that to reach the final,
was a MIRACLE .... Thanks to kk's 'way-out' ideas of how to train!

KK,
In the GPP phase you prescribe runs of 15-30 minutes, what about replacing that with a long tempo
session of either 2200 or 2800m?
KK: Yep, that'd be good. I just wanted to get the athletes away from the track a bit. You
start to go loopy after a few years running round circles every day.
There could be a whole section on psychology of coaching/training. I think the mind mostly
lasts longer than the body, but people I've spoken to who have retired perhaps a little early
nearly always say they couldn't cope (mentally) with the warm-ups - the same old routine,
waiting for the body to start rolling - every running session. After a decade or usually much
longer it becomes a punishment for some people, elite or otherwise.

KK ,
I mean the transition cycle.(day 2)
the session i did was a 300-250-200-180-150-120
walkback rec.
t
SprintCoach: From a coach's viewpoint - a BRILLIANT session!!!! I enjoy ALL these runs ...
without getting tired!!!!!
KK has another version ... 350, 300, 250, 200, 150, 100, 60, 50, 40, 30 . They are DEAD
when they come to the "speed" part!!!
On a serious note - this is one of the best endurance sessions that you can get. I don't
know what KK's approach to this session was - when I did it (with my athletes!) for the
first time, I set goals for each run. For example - start the 250 at 13" per 100m, the 300
(12,5" per 100m), the 250 (12), etc etc. When you repeat the session after a few weeks,
set faster goal. When they manage to get to the goals (or even manage ONLY to complete
the session) - I can assure you, it looks as if they got a gold medal!! My athletes REALLY
enjoy the challenge!
Enjoy!!

KK ,
I mean the transition cycle.(day 2)
the session i did was a 300-250-200-180-150-120
walkback rec.
t
KK: Hi Mr.Pindaman,
Yeah, you have to be careful lifting after a track session which is high fatigue and the set
you listed is definitely high fatigue.
After sessions like that, or something like 3x2x360m hills I "judged" (subjectively, based
on how they finished) whether to delete the leg weights (squats, leg-presses) or go very
light (in terms of max tonnage) or go very narrow (in terms of total reps on the legs.
For example 1x8 warmup at 50%1rm , then 1x5x75%1rm, 1x2x85%1rm, 1x2x90%1rm,

1x1x95% 1rm and that's the finish. The percentages are approximate.
(for the uninitiated: "1rm" means one repetition of a maximum poundage lift, ie: 100% of
your capacity to lift that weight for that exercise)
I always worked to the athlete's capacity on the day, nothing was set in stone, especially
not when it came to pushing for reps or poundage up into the top 5 percent range of 1rm
or into new PB territory.
Injured lifters don't make great sprinters.

KK,
How would a plyometric or quick ground contact session go in your program?What exercises besides
skipping did you do?
KK: The major plyometric element was high skips on grass and vertical jumps (knee to
chest) all as components of the endurance grid session in the GPP.
As a lead up to that, we did 2x80m to 100m of high skips in warm-up twice a week before
track sessions.
During transition and competition periods, we still mainly used 1 or 2 x 100m high skips in
warmup.
Sometimes we would convert to horizontal speed bounds, but my athletes would

sometimes lose their neutral pelvic placement (and stick bum out behind) which would jar
lower spine. Very bad, so mostly a didn't do speed bounds or any other plyos on track.
In gym, we did tumbles and rolls into vertical jumps but numbers were very low, hardly
worth mentioning.
In weights we finished off most squad sessions with 1 x 10 x vertical jumps.

Very basic. But we almost never got injured, so we never missed training, therefore we
never failed to progress through the season and therefore mostly also from season to
season.
But athletes are always impatient. Always looking for the edge, looking at what the other
guys are doing. And when they add a dangerous element or an irrelevant element to their
own program, they wonder why things are bno longer as productive as they once were (or
could have become).
Most intelligent coaches are faced with the dilemma of what to leave out, rather than what
to include in their program.
Look at what you want from the end result, be realistic about setting goals to reach that
end, then design a program with the relevant elements to enable you to pursue that goal
and base your program around the time you have available to train and the time you need
to recover enough between training sessions to enable you to keep reaching your quality
targets. Kk

Also KK,
What were you basic practice session warm ups for you athletes?Did they ever include some short
sprints to warm up?
And what drills did you include?
KK: Thought you said you have read the thread? Anyway, he in some detail.
(If High Skips are to be included, they may be fitted in After the initial jog (forwards,
backwards, sideays, grapevines if desired/needed) of a couple of laps
Drills were simple:
2 x 15m x Butt kicks leaning forward

2 x 20m x Butt kicks starting leaning forward and then straightening torso so that pelvis is
in a flat, neutral placement, thighs are vertical and heel position maintained tucked high
under butt as long as possible (which is measured in microseconds anyway).
2 x 20 to 30m stiff-leg "dollies" (fast action off ball of the feet, with ankles and knees
straight and locked. Use arms in normal sprint manner.
2 x 100m alternate legs butt kick every third stride. (spikes optional)
(sometimes also 1 x 100m right leg butt kick every 3rd stride; and 1 x 100m left leg butt
kick every 3rd stride).
2 x 100m build up in spikes.
Rest and stretch or hit trigger points
then, usually
1 but mostly 2 x 2 x 35 acceleration, 12m to 20m top effort zone, then 20m "exit" zone
fast, relaxed, no-effort maintainance speed.
rest
Then Training Starts.
(Not very impressive, but keeps them out of trouble)

KK,
During the Transition Phase,
Day1) The sequences of the 3 x 30m, 3 x 40m, 3 x 60m

What were the recoveries between each rep?
Day4)How close to race pace are the reps?
Day5)What was your general expectation for you athlete?What are some things to look for on this day
of race modeling?
Did you worry when you athletes did not meet desired times for there pacings?
Also,for the the first part of the 400m race, is there a drive phase for the athlete?If so,how long would
you want that build up to be?
KK:
1. recoveries were very relaxed walk back and stretch if needed.
4. rep pace was whatever you could produce on the day without going outside your
technical model. You do not chase anything (levels of speed) which are not yet there. But
suffice to say every rep is like a time trial in this phase.
5. worrying never produced anything but grey hair. non productive, so didn't allow it into
my head.
I just looked for what I wanted to see from them in a race - aggressive start to 60m,
establishment of full (triple) extension (hiop, knee, ankle), full swing of the arms ,
shoulders down (not hunched ), and as close to relaxation of movement as possible when
working that fast. Then the rest of the race modelling was more technical, looking for left
hip tall on the bend (maintaining of triple extension especially of the inside - left - leg all
the way into, around and out of each bend).
Drive phase no longer than 60m. Drive phase Must be used to also establish the position -
triple extension of legs, neutral position of the pelvis, good split between hamstring of the
lead thigh in upswing and the quad of the rear leg when at toe-off.
KK,
I will be using your system of training to prepare myself for the colliegiate indoor season in spring of
2007.When I get to my school,I will not be able to continue your program because I will be doing
another coaches workouts..Will this kill the work I will have done in the fall?What affects(adverse and
advantage),will this shift have on me or any other athlete that makes this change?
If you college coaches follow my type of program, it won't have any bad effect at all
KK: Really . . . what can anyone say? It depends on what they give you, how long you do
it, and whether their stuff is relevant to your needs.
But whatever you do of this work will set you up nicely for anything you do. You may find
that you thrive on other work after you've touched all the performance threads using this
program as a precursor to the college training. I've seen that often enough.
You just need to know that everything you do in training is petrol in the tank.

Hey KK,
I would also like to hear sprint coaches,and Charlies opinion on this.
I asked this once,but I dont know if anyone saw this.
DAROLD WILLIAMSON has a personal best of 44.27. And Wariner has a PB of 43.93.
Without the footspeed of Wariner,will Williamson ever be able to catch up or be on the same level as
Wariner?If so,what changes and measures would he need to take in his training to do that and if he
were your athlete,what would you guys do to close the gap?
KK: This kind of speculation is nothing I'd care to go into, which is why I ignored it when
this came up before.
I wouldn't work like that. I work only with the athlete before me. I don't think at all about
his opponents.
I work to make the individual in front of me the best all-round 400m competitor that I can.
That means giving focus to all the performance threads, working on endurance if it's
lacking while working on speed in the belief that it can yet be enhanced.
Since I know nothing of the training history of either of the sprinters you've mentioned, I
don't feel competent to speculate on the answer other than in the broadest sense which is
to say, yes, everyone can find ways to improve. Kk
KK,
I have a few questions re weeks 4 & 5 of GPP that I can’t find answers to
Walback between reps & full recovery between sets?
With the field circuit on Day 4 is this what you mean?
You state 6mins, is that 1 x 6 mins continuous? So work out is warm up 6 min field circuit and warm
down?
You also state No weights, is that correct? That means only one weights day each of those weeks.
KK: Hi John
Regards the sprints, can you describe the session. I don't have my stuff with me. Is it the
long rep followed by a sequence of short reps? Like 300+4x60m?
If so, then it's 30seconds between the long and first short rep. Then it's walk back after
each subsequent short rep, turnaround and pretty much go.
Between sets it's usually a walk lap, but you can sit down and take more time if you need
it. I'm mainly concerned for intensity in the actually running sets.
with the grid session, it's usually 2 x 1 x circuit lasting up to 10 minutes depending on how
well you get through the circuit. Somewhere on the thread I have outlined the circuit, on a
grass field the area of a football field. It's pretty crude and there's zero finesse about the
session but it's a bitch. I like it because it adds a tough of the ruggedness footballers bring
to the track which I think makes them dangerous competitors. There's nothing precious
about them. They just do it.
I've had athletes dip under 6mins, but they are super fit, pretty elite - either that or they
cut corners everywhere, or cut reps, or they're pure endurance monsters without much
potential for the 400m sprint.
oh yeah the circuit is timed, then it can take from 15min to 45mins to recover before doing
the circuit a second time. That's the session.
It's a fierce total-body workout with a high degree of muscle fatigue due to the numbers of
reps and the race to perform them against the clock. You do not want to be doing a
weights session after this. It would be like doing two weights sessions on the same day,
maybe great for bodybuilders but for sprinters it will mess up the rest of your week.
Kk
Individualise the program and make it unique to yourself

KK,
Please bear with me as I am a bit confused.
You state above
Is it the long rep followed by a sequence of short reps? Like 300+4x60m?

If so, then it's 30seconds between the long and first short rep. Then it's walk back after each
subsequent short rep, turnaround and pretty much go.
Between sets it's usually a walk lap, but you can sit down and take more time if you need it. I'm mainly
concerned for intensity in the actually running sets.
As the session is 300+60,50,40,30; 200+60,50,40,30; 150+60,50,40,30 (30sec rest between long rep
and first short rep) then I would take it as a walk lap (or slightly longer) between sets so long as there is
sufficient recovery for a high intensity effort for the next set.
Yet earlier in the thread this is provided
also for the "300+60,50,40,30; 200+60,50,40,30; 150+60,50,40,30" which seems sort

alike, so I assume the same sort of breaks will be applied here. Only what are the breaks
you're working with? full recovery or not?
In the sessions you have listed, there is a 30 seconds rest between the finish of the long repetition and
the start of the first short rep in each set (eg: between the 300 and the 60 there is 30sec rest.)
Then after the 60, all the subsequent recoveries are with a relaxed walk back.
So that would be 300m, then 30sec rest, then 60m (standing or more usually rolling start), then a 50m
walk back to a marker cone situated 50m to the finish line, sprint that 50m, then walk back 40m,
turnaround and sprint from the 40m cone to the finish line.
All the short reps are marked out before the session starts and all finish at the same line. I always try to
line up the short sprints to run with an assisting wind.
Between the sets you take what time you need to recover to a level that will allow you to put in just as
much energy as you applied during the entire first set. The recoveries between sets may be
10minutes to 20 minutes or they may be a bit more.
As you get faster in the reps, you will probably need longer to recover between the sets, although when
you become fitter and can tolerate the extra speed, the recovery periods may come back in duration.
Which gives 10 to 20 minutes or maybe longer.
I know this may seem pedantic but there is a significant difference between a walk lap recovery and up
to 20 minutes.
KK: Hi John,
I'm just adding some flexibility into the session, mainly to make allowances for the level of
fitness of the individual trying to get through this session, and for the stage of the yearrly
timeline.
If you are doing this for the first time in your first GPP, then I would take as long as you
like between sets. If you are pushing for general endurance, then keep the recovery
between sets to a lap walk.
If you are putting a very high level of quality into each rep, chances are you will need
longer between the sets to help you reproduce the same quality in successive reps/sets.
It's nothing to get hung up about. Make the session fit your state of readiness - ALWAYS.
Nothing is set in stone, introduce elements to your needs and in that way make the
program unique to you. It cannot succeed any other way.
good luck tonight (at the track I mean )
Lactic Acid Gets A Long Overdue PR MakeOver

THIS ARTICLE OR PERHAPS ONE LIKE IT GOT A RUN SOMEWHERE ON THE FORUM, BUT I
THOUGHT MAYBE THIS WAS WORTH TOSSING ONTO THE LACTATE THRESHOLD THREAD
kk
Lactic Acid Is Not Muscles' Foe, It's Fuel
By GINA KOLATA
Published: May 16, 2006
Everyone who has even thought about exercising has heard the warnings about lactic acid.
It builds up in your muscles. It is what makes your muscles burn. Its buildup is what
makes your muscles tire and give out.
Skip to next paragraph
Ben Stansall/European Pressphoto Agency

Coaches and personal trainers tell athletes and exercisers that they have to learn to work
out at just below their "lactic threshold," that point of diminishing returns when lactic acid
starts to accumulate. Some athletes even have blood tests to find their personal lactic
thresholds.
But that, it turns out, is all wrong. Lactic acid is actually a fuel, not a caustic waste product.
Muscles make it deliberately, producing it from glucose, and they burn it to obtain energy.
The reason trained athletes can perform so hard and so long is because their intense
training causes their muscles to adapt so they more readily and efficiently absorb lactic
acid.
The notion that lactic acid was bad took hold more than a century ago, said George A.
Brooks, a professor in the department of integrative biology at the University of California,
Berkeley. It stuck because it seemed to make so much sense.
"It's one of the classic mistakes in the history of science," Dr. Brooks said.
Its origins lie in a study by a Nobel laureate, Otto Meyerhof, who in the early years of the
20th century cut a frog in half and put its bottom half in a jar. The frog's muscles had no
circulation — no source of oxygen or energy.
Dr. Myerhoff gave the frog's leg electric shocks to make the muscles contract, but after a
few twitches, the muscles stopped moving. Then, when Dr. Myerhoff examined the
muscles, he discovered that they were bathed in lactic acid.
A theory was born. Lack of oxygen to muscles leads to lactic acid, leads to fatigue.
Athletes were told that they should spend most of their effort exercising aerobically, using
glucose as a fuel. If they tried to spend too much time exercising harder, in the anaerobic
zone, they were told, they would pay a price, that lactic acid would accumulate in the
muscles, forcing them to stop.
Few scientists questioned this view, Dr. Brooks said. But, he said, he became interested in
it in the 1960's, when he was running track at Queens College and his coach told him that
his performance was limited by a buildup of lactic acid.
When he graduated and began working on a Ph.D. in exercise physiology, he decided to

study the lactic acid hypothesis for his dissertation.
"I gave rats radioactive lactic acid, and I found that they burned it faster than anything
else I could give them," Dr. Brooks said.
It looked as if lactic acid was there for a reason. It was a source of energy.
Dr. Brooks said he published the finding in the late 70's. Other researchers challenged him
at meetings and in print.
"I had huge fights, I had terrible trouble getting my grants funded, I had my papers
rejected," Dr. Brooks recalled. But he soldiered on, conducting more elaborate studies with
rats and, years later, moving on to humans. Every time, with every study, his results were
consistent with his radical idea.
Eventually, other researchers confirmed the work. And gradually, the thinking among
exercise physiologists began to change.
"The evidence has continued to mount," said L. Bruce Gladden, a professor of health and
human performance at Auburn University. "It became clear that it is not so simple as to
say, Lactic acid is a bad thing and it causes fatigue."
As for the idea that lactic acid causes muscle soreness, Dr. Gladden said, that never made
sense.
"Lactic acid will be gone from your muscles within an hour of exercise," he said. "You get
sore one to three days later. The time frame is not consistent, and the mechanisms have
not been found."
The understanding now is that muscle cells convert glucose or glycogen to lactic acid. The
lactic acid is taken up and used as a fuel by mitochondria, the energy factories in muscle
cells.
Mitochondria even have a special transporter protein to move the substance into them, Dr.
Brooks found. Intense training makes a difference, he said, because it can make double the
mitochondrial mass.
It is clear that the old lactic acid theory cannot explain what is happening to muscles, Dr.
Brooks and others said.
Yet, Dr. Brooks said, even though coaches often believed in the myth of the lactic acid
threshold, they ended up training athletes in the best way possible to increase their
mitochondria. "Coaches have understood things the scientists didn't," he said.
Through trial and error, coaches learned that athletic performance improved when athletes
worked on endurance, running longer and longer distances, for example.
That, it turns out, increased the mass of their muscle mitochondria, letting them burn more
lactic acid and allowing the muscles to work harder and longer.
Just before a race, coaches often tell athletes to train very hard in brief spurts.
That extra stress increases the mitochondria mass even more, Dr. Brooks said, and is the
reason for improved performance.
And the scientists?
They took much longer to figure it out.
"They said, 'You're anaerobic, you need more oxygen,' " Dr. Brooks said. "The scientists
were stuck in 1920."
KK:
I think what this basic article does not address is that there are variable degrees of
intensity, particularly evident to anyone who has tried to sprint the events from 100m
through to 400m.
How we introduce exposure to lactic acid - 400m sprinters certainly can never avoid it and
I have always confronted it, if not actually embraced it - is the trick to enabling an athlete
to run a fast 400m without killing him/her body/mind somewhere along the route.
If you "feel the burn," you need to bulk up your mitochondria

The online article can be found here:
http://www.berkeley.edu/news/media/r..._lactate.shtml
BERKELEY – In the lore of marathoners and extreme athletes, lactic acid is poison, a waste
product that builds up in the muscles and leads to muscle fatigue, reduced performance
and pain.
Some 30 years of research at the University of California, Berkeley, however, tells a

different story: Lactic acid can be your friend.
A student volunteers does interval training for a study of lactate metabolism during intense
exercise. (George Brooks photo)
Coaches and athletes don't realize it, says exercise physiologist George Brooks, UC
Berkeley professor of integrative biology, but endurance training teaches the body to
efficiently use lactic acid as a source of fuel on par with the carbohydrates stored in muscle
tissue and the sugar in blood. Efficient use of lactic acid, or lactate, not only prevents
lactate build-up, but ekes out more energy from the body's fuel.
In a paper in press for the American Journal of Physiology - Endocrinology and Metabolism,
published online in January, Brooks and colleagues Takeshi Hashimoto and Rajaa Hussien
in UC Berkeley's Exercise Physiology Laboratory add one of the last puzzle pieces to the
lactate story and also link for the first time two metabolic cycles - oxygen-based aerobic
metabolism and oxygen-free anaerobic metabolism - previously thought distinct.
"This is a fundamental change in how people think about metabolism," Brooks said. "This
shows us how lactate is the link between oxidative and glycolytic, or anaerobic,
metabolism."
He and his UC Berkeley colleagues found that muscle cells use carbohydrates anaerobically
for energy, producing lactate as a byproduct, but then burn the lactate with oxygen to
create far more energy. The first process, called the glycolytic pathway, dominates during
normal exertion, and the lactate seeps out of the muscle cells into the blood to be used
elsewhere. During intense exercise, however, the second ramps up to oxidatively remove
the rapidly accumulating lactate and create more energy.
Training helps people get rid of the lactic acid before it can build to the point where it
causes muscle fatigue, and at the cellular level, Brooks said, training means growing the
mitochondria in muscle cells. The mitochondria - often called the powerhouse of the cell - is
where lactate is burned for energy.
"The world's best athletes stay competitive by interval training," Brooks said, referring to
repeated short, but intense, bouts of exercise. "The intense exercise generates big lactate
loads, and the body adapts by building up mitochondria to clear lactic acid quickly. If you
use it up, it doesn't accumulate."
To move, muscles need energy in the form of ATP, adenosine triphosphate. Most people
think glucose, a sugar, supplies this energy, but during intense exercise, it's too little and
too slow as an energy source, forcing muscles to rely on glycogen, a carbohydrate stored
inside muscle cells. For both fuels, the basic chemical reactions producing ATP and
generating lactate comprise the glycolytic pathway, often called anaerobic metabolism
because no oxygen is needed. This pathway was thought to be separate from the oxygen-
based oxidative pathway, sometimes called aerobic metabolism, used to burn lactate and
other fuels in the body's tissues.
Experiments with dead frogs in the 1920s seemed to show that lactate build-up eventually
causes muscles to stop working. But Brooks in the 1980s and '90s showed that in living,
breathing animals, the lactate moves out of muscle cells into the blood and travels to
various organs, including the liver, where it is burned with oxygen to make ATP. The heart
even prefers lactate as a fuel, Brooks found.
Brooks always suspected, however, that the muscle cell itself could reuse lactate, and in
experiments over the past 10 years he found evidence that lactate is burned inside the
mitochondria, an interconnected network of tubes, like a plumbing system, that reaches
throughout the cell cytoplasm.
In 1999, for example, he showed that endurance training reduces blood levels of lactate,
even while cells continue to produce the same amount of lactate. This implied that,
somehow, cells adapt during training to put out less waste product. He postulated an
"intracellular lactate shuttle" that transports lactate from the cytoplasm, where lactate is
produced, through the mitochondrial membrane into the interior of the mitochondria,
where lactate is burned. In 2000, he showed that endurance training increased the number
of lactate transporter molecules in mitochondria, evidently to speed uptake of lactate from
the cytoplasm into the mitochondria for burning.
The new paper and a second paper to appear soon finally provide direct evidence for the
hypothesized connection between the transporter molecules - the lactate shuttle - and the
enzymes that burn lactate. In fact, the cellular mitochondrial network, or reticulum, has a
complex of proteins that allow the uptake and oxidation, or burning, of lactic acid.
"This experiment is the clincher, proving that lactate is the link between glycolytic
metabolism, which breaks down carbohydrates, and oxidative metabolism, which uses
oxygen to break down various fuels," Brooks said.
Post-doctoral researcher Takeshi Hashimoto and staff research associate Rajaa Hussien
established this by labeling and showing colocalization of three critical pieces of the lactate
pathway: the lactate transporter protein; the enzyme lactate dehydrogenase, which
catalyzes the first step in the conversion of lactate into energy; and mitochondrial
cytochrome oxidase, the protein complex where oxygen is used. Peering at skeletal muscle
cells through a confocal microscope, the two scientists saw these proteins sitting together
inside the mitochondria, attached to the mitochondrial membrane, proving that the
"intracellular lactate shuttle" is directly connected to the enzymes in the mitochondria that
burn lactate with oxygen.
"Our findings can help athletes and trainers design training regimens and also avoid
overtraining, which can kill muscle cells," Brooks said. "Athletes may instinctively train in a
way that builds up mitochondria, but if you never know the mechanism, you never know
whether what you do is the right thing. These discoveries reshape fundamental thinking on
the organization, function and regulation of major pathways of metabolism."
Brooks' research is supported by the National Institutes of Health.
KK:
Thanks Speedman, a much fuller dissertation on the topic.
But from my comparative longevity in the sport the notion that lactic acid is recycled to
produce, if you like, a second burst of energy is nothing new. I sat advanced coaching
exams in 1985 at which our exercise physiology lecturer ( who worked at CAPRI - cardiac
and pulmonary research institute in Washington State) stressed this point.
Maybe it was then just a theory and this new paper proves the theory?
Anyway, I don't know really how it will change coaching practice for the sprints - other
than to have a few nutters try to drown their poor proteges in an ocean of lactic acid
thinking that More Is Better, when it almost Never Is.
Originally Posted by boldwarrior

Although the Lac- portion of lactic acid can be used by many tissues as a fuel, the inhibitory effects of
the H+ ion on its meabolism must be minimized. One substance that minimizes the influence of H+ ions
in this regard is sodium bicarbonate (NaHCo3). This substance circulates in the bloodstream and also is
in the interstitial fluid that bathes cells.
Na+ & HCo3- & H+ & Lac- ===== NaLactate & H2Co3 === H2o & Co2
this equation illustrates the socalled buffer action of NaHco3 in the blood perfusing working tissue. Many
of teh H+ ions resulting from lactate production combine with teh HCo3- ion of NaHCo3 to form H2Co3.
This decreases the rate of formation of acidosis, since only the H+ ions themselves contribute to acidity.
As blood H2Co3 passes through the lungs, it can dissociate to Co2 and H2O, with Co2 being excreted.
The NaLactate contributes Lac- ions to working tissues as a source of fuel.
KK: Are you just suggesting the use of bicarbonate? Been there, done that. Not happy, not
productive, in fact quite counter-productive. One athlete couldn't compete due to upset
stomach, another was distracted by wind. Don't go there.
I'm much more interested in your previous post and if you have any info related to the
adaptation process with regards 400m. Bands of speed, progressions through intensity
levels. That sort of thing.

As an added note:-
A higher Vo2 Max will ensure that anearobic energy systems wont be taxed out too soon. The sooner
you hit your Vo2 Max, the sooner you start turning glucose into purivic acid and lactic acid, thereby
causing H+ ions too soon causing slowing up.
KK: Lot of recent thought that the deeper into 400m race you can go on the phosphates,
the longer you can preserve the use of glycolytic fuel and postpone the onset of heavy
fatigue.
But you know, Warrior, I'm just a coach. I've read quite a bit, spoken to people much more
formally educated than me, grabbed a hold of those whose knowledge is great and spent
my time down on the ground watching and learning. What I post about is what I have
proved to my own satisfaction to be useful in the conditioning and racing of athletes over
400m. When I was really active at the track, the exercise scientists would come along from
time to time to tell me why those athletes were doing well. Unfortunately, too rarerly the
other way around. So what I've posted in this thread is just a personal coaching history
really.
KK:
I'm sure it is possible to go concurrent theme for sprints shorter than 400m.
The way you suggest is partly the way I would try to go. That is, short to long for Speed
Development, which would be primarily targetted on Day 1, then tempo or back-up work (a
suitably descriptive name for which I'm still trying to find). The backup I'm referring to
would be more in the design of a depletion effort(s) at moderate sub-max followed by a
much more significant effort performed in a fatigued state.
The "depletion" run can be even below 75% 1rm if the run is over a longer distance (even
up to 350m as long as technical model can be good quality); or if there is more than one
run, as in a sort of tempoed split-run)
The depletion run-backup with effort session would come probably on Day 2, but could
come on Day 3 if the athlete/coach desire to follow a Speed Development day with a more
classical recoverying/regeneration day of tempo.
And then there could be a Rest Day on Day 3 (or Day 4 if Day 2 is used as a stand-alone
tempo day). Confused yet?
But you would then have to carefully consider the cycles of training and whether you would
want to break it down into phases of emphasing either Acceleration/Max V or Speed
Endurance/Racing Rhythm over a longer distance or using shorter distances but
compounding that with shorter recoveries (eg, turnaround) kk

so whit back up work you mean like a 300 (75-80%) 30"rest + 60? repeated how many times?
template could be
1)speed dev
2)tempo
3)specific endurance (from int tempo , to SE)
4)rest
5)acc dev
6)tempo
7) rest
or
1a)speed dev
2a)backup work
3a)rest
4a)specific endurance
5a)tempo
6a)acc dev
Could one use the 2 x6 gpp blocks?(half strenght and endurance , half speed and power)
I would made some modifications obviuosly to hill work, shortneing and using for acc dev.
For specific endurance I would start with something like turnarounds, progressing to split runs and then
full runs over shorter distances.
For weights, a slightly more emphasis but with a low volume, and use the plyos according to the phase.
I like 3 -5 fold jumps, even uphill for acc dev.
KK I really appreciate your 400m plan, as soon as I find a 400 guy...I'll try (even had the mad idea to try
myself...but 400m, are 300m over my longest conceivable distance)
KK: I think a plan could be designed with the idea of concentrating on the needs of 200m
(taking into account also 100m because of course this is the heart of every other sprint).
The plan could focus on speed/acceleration development in the first serious six-week cycle
of training, the idea over the long term being that you start out developing maximum
velocity, maximum pure power. Then you shift the emphasis along the line towards the
capacity to extend the range over which the athlete can endure speed as close as possible
to the race velocity/rhythm which will deliver your season goal(s).
I like both your sample weeks, but you also need to consider how you rotate into the days
and weeks to follow. I also prefer usually to develop performance threads in a specific
sequence: power (acceleration; plyo), speed (up to 80m), speed-endurance (split runs;
longer reps approaching or at race-rhythm), power endurance (hills; combination plyo;
sled, skip, sprint; plyo-bodyweight exercise and sprints circuit).
I still worry a lot about "dynamic stereotype" flat lining (failure to progress velocity) so a
mixture of exercises, emphasis, distances, intensity, density, volume, recoveries, etc needs
to be planned for as much as one might be able to anticipate the athlete(s) getting stale.
I'm open to being convinced that about two and a half weeks - says 17 days - emphasising
primarily speed-development or primarily speed-endurance is as long as you would want to
stay with one type of traiing/focus.
But one thing which needs to be emphasised is that in concurrent as with short-to-long or
vice versa, ultimately you cannot avoid the need to develop 100m capacity and you cannot
avoid the need for Special Speed Endurance in the way of (simplistically) a 200 to 300
performed at brilliant speed.
You get this capacity ultimately by spending some time training and/or racing at these
distances.
All the split runs in the world will still require supplementing with full recovery maximum
efforts over these distances to really make the athlete bulletproof. These are just my
opinions based on my own experience but as I always must say, others have their own
ideas which have also been proven successful. Kk

Thanks, I agree on everything.
Just a quick question:even for a 100 200 guy you wrote you use hills for power endurance, whereas I
usually employ them for pure power and acceleration.
For a power endurance emphasis, considering the kind of work you did with 400m specialist, would you
use something like 22-24" hill?(for an elite athlete)
also, not clear if in the 6 week blocke , the first 2 and half weeks are still str end and the others spp
pow, or can be turned the other way around after the first serious 6 weeks
Btw thanks for the answers, it's always a pleasure to exchange ideas (or just to receive them) with a
great coach
KK: In fact for 100/200 the priority is development of Max Velocity, so this is the guiding
thought from Day 1.
Yes, as you speculate, I would go short to long in the six-week cycle because the need for
speed is so much greater at 200 than 400 (and obviously for 100).
Regarding the hills, for power-endurance they are just one element on an array of options.
I would use them over-time rather than necessarily over-distance. So if you are shooting
for sub-21 200, I'd be looking at going for say 25sec or maybe even longer if you take in
energy system issues - maybe even out to the range of 40-seconds duration. Then again
there is the option of depleting by using a sequence of two or three shorter hills followed
by a longer one, or vice versa. The recovery may be stressed (jog-back) or may be much
longer depending on your aims for the session.
I would just say as part of the usual caution: it is easier to create options to kill an athlete
with fatigue than build him/her up through appropriate neural stimulation to develop
his/her max velocity...
A pleasure...kk

KK,
I am 1/2 way through week 2 of the 2nd GPP phase and my training has been consistent apart from
part of last week off sick. I am by no means seeing the improvements I desire and am of the opinion
something needs to change. I have confidence in the program so wonder if it needs to come in my
application of it.
Till now with my 300+150 type workouts I have been doing the first part at a decent clip as suggested
(good pace focussing on relaxation and form 80-85% pace????) resting 30 seconds then hammering the
2nd part. I wonder if I would now be better doing the first rep faster at 95%+ rest 30 then plod /
struggle the follow up rep. Comments?
KK: How is your technique when running? If you can get into something close to triple
extension on all reps, especially those longer sets like 300+150 then progress is probable.
That's because when you freshen up and time-trial you can bring something new to the
trial. Otherwise progress is limited.
The other thing I'd be looking at is the spark with which you hit the shorter backup reps.
The 300 + 150 ideally is done at something like race pace if possible for the last 300m of
your projected 400m race time - and faster when you get your legs back at the end of the
2xGPP cycles.
On the 300+150 when you get decent (calm) wind conditions hit your 300 hard as you can.
Then set up your 150 to run it as best you can manage. Maybe take a bit longer between
the reps in your case. John if your form is collapsing, take more time.
But remember the GPP phase is not when you run PBs. This is the setup period. Get
through it so you can move on to better times when the sun shines.

I'll see if I can con my son into videoing me on the weekend and post it in my log.
To clarify, if projected is 50 then 300m would be in approx 38 and 150 in 19-20?
By Maybe take a bit longer between the reps in your case. you suggest something like 300 rest 60 sec
(rather than 30) then 150 both @ 100% effort?
KK: Good, Correct & Your Decision.
Your Decision because, ultimately, if you don't hit the opening rep hard you won't improve
your 400 very much. Told you it is a brutal event. No pain, no gain and all that ...
KK:
Sprint_Coach has surfaced from hibernation in cyber-space and has PM'd me that the
400m male who reached the Com Games final is now darting around the European circuit
running consistently in the mid 45sec range.
But scoach is concerned that the athlete "feels no fatigue and says he feels ready to race
another 400 after only a few minutes" yet he cannot break through to low 45 or sub-45 ...
yet!
So here are a few thoughts and others are encouraged to improve upon these
recommendations:
What has he been doing between races on the circuit? Sometimes just warmup and down
and rest is best;
Never more than 3 x races within 10 days, preferably only 2 x 400 in which they can be
spaced within 7-days, but if there is the need or the chance to run 3 races in close
succession make sure if possible they are not all 400m races. If they Must be 400m, spread
them at least over 10 days because the races combined with the travel and relocation
process will kill almost anyone.
Try to fit in some 200 or 300 races to break up the rhythm a bit and get away from the
real tear-down stuff (ie 400m).
TRAVEL IS A KILLER on the circut because you have to do everything yourself, which
means of course you carry your own luggage, stand around waiting to get transport, stand
at counters, stand on trains if need be, stand, walk, lift luggage etc etc etc. It kills the legs
and the back.
Plus the promoters always book the "lesser lights" on the most horrendous early morning
flights because they can get seats then for sure - because no-one in their right mind would
catch an international flight from Heathrow at 7am. It means waking at some ungodly hour
in darkness and of course you are shattered by the time you finally check into your room at
the next meet, only to find the world's biggest discus thrower is snoring his head off in the
little room you must now share! LOL.
So I always tried to avoid travel, or stayed in one place for a few days before racing, just
to settle into the local time and rhythm, train at least once if possible on the meet track,
get a Massage (stand in line - "come back at 11.30pm, I can give you 10 minutes only!" ).
What weightlifting if any is he doing on the road now?
But you also should look at his speed development work and see if you can delete one
endurance session (back-up) - because he's getting enough from his racing now - and
maybe do something more akin to 100/200 training - and in that you are very experienced
but you also have Charlie to call upon.
What is the rhythm of his race, rest, train, rest, race pattern on the tour?
PS, do you see that Charlie will be doing some two-day seminars in Australia (East Coast)
in January. Perhaps you can make a "camp" and bring your guy(s). Nanny is organising it
and some details are in News on the forum.
best, kk

The travel problem is a great one.
Having a base in europe for a few days can be the answer to some problems.
KK: eroszag: the central base is Really good policy. So the athlete can leave most of their
luggage safely in one place where s/he feels comfortable - same language, familiar food,
training facilities (track, gym), physical therapist etc etc - so then you just take the bare
essentials on the road and come back when you like (and bring back your mountain of
laundry ).
We stayed at the Queens Hotel in south London in the 80s which was lots of fun, got to go
each year to the annual reggae festival on a commons near Crystal Palace stadium... went
to lunch with DQ at McDonalds - actually it was abloody nightmare at the time but it's fun
to look back on now

Message text from sprint_coach advises top 400 guy split 20.9 and 32.2 en route to breaking through
for a 400 PB in Europe but still not sub 45.
Hope to hear a review of that performance and sprint_coach is definitely on the money that his first 200
was too fast for where he's at in his 100/200 speed at the moment. BUt very encouraging and full of
courage to finish in low 45. Apparently he was dead the last 20m.
My question was where did he put on the pace - was it an even sort of effort, or did he monster the first
100m or so and destroy his quads - thus leaving him legless for the last bit?
SprintCoach: Full details - started very quick, after 100m he already was in front. He felt
good, went on to the 200m and afterwards said - "it didn't FEEL fast" - he was convinced it
was at his RP. Another problem started here - he started with acceleration just BEFORE the
200m mark.
We felt that with the first mistake of the fast 200m, this was the second mistake. Maybe, if
he waited until the 150 before acceleration - it was possible to complete the race in good
form ... and a faster time?
We have 2 weeks before the regional Championships. He came back on Monday, after a
long flight. Tuesday he did tempo, to "come back" in a training mode! Yesterday we did 4 x
50m; 4 x 150m (tempo/fast) - fastest 50m 5,16 (HT - on first footcontact); fastest 150m
was 15,3 (HT - the same). He is very 'light' on his feet, fast foot contact. We'll see today in
2(200+200) how the endurance looks like! Maybe we will get to self-confidence re RP too ..
with this session.
According to these times, I have no problem with the speed.
We had to put some training days in the programme - he was 5 weeks in Europe, rest and
race with a FEW training sessions in between. He needs to correct the problems now!
Will do 10 days tapering from Sunday onwards.
Comments?
Only one guy stands between my athlete and the team to World Cup .... with a PB of 44,6
.... this is HUGE!!!! BUT - all of them have to handle THREE rounds - not once off. And
maybe there will be a 4 x 400m relay-team selected???!!!!
KK: To me it seems he lost a bit of his control, maybe he was over-excited or in some way
less sensitive to his own rhythm.
So in a nutshell his pace judgement was either slightly astray (lacking in prprioception
perhaps) or he was a little too ambitious with his attacking strategy.
If the latter was the case, that's good anyway because they need to test their limits. Maybe
he would have run free to the line.
The fact that he couldn't shows him he needs to pay more attention to what he is doing in
his own lane.
Everything else you have informed about sounds great and you are on top of the situation.

The template is a guide. The tempo workouts i can do more easily alone, so i switch it to theusdays.
Mondays is speed. For now i just work on some endurance(i hope to get some back in 3 weeks because
than i have some meets.) After those competitions, and some rest i start a 12 week GPP.
I just was very surprised that I had soo much trouble running at a decent speed after 2 weeks of laying
in the sun, and some bedroom conditioning .
as for the kitkat concept. speed is really good, i just have problems finishing(se work). This might be
due to too little competitions.
also reading sprintcoach post about her athlete, running 20.9 in split for a 45.2 seems that the theory
that the 400 = 200+(200+2sec). eg 45=21.5+23.5/48=23+25 seems really hard to master.
Its seems that the 2nd 200 is about 3s. slower than the 1st 200. 21-24(45)/22.5-25.5(48).
So my question is:
How can you get your 2nd 200 faster, take it closer to a two second difference with the firts 200. By
that I mean that you do not deliberate run slower om the first 200.
I ran my 5x200 in sub 25's wich was really hard. So i thought i was ready for a 48.0, But i missed it in
my first 400 race.
I started that race relaxed but had some real trouble in the end. I kicked at 150m, but lost my legs at
about 90m before the finish line.
So my thoughts about that I:
- Have not raced enough to harden up for the last 100m in a race.
- Might miss speed, consequently i have too little speed reserve.
- Done too little SE II work, (TEMPO work in KK language)
I have not evaluated the season and my planning, for this past season so I dont really know whats
wrong.
I have some clue:
Minor hamstring(2wks),groin(10 days) and a bad calf injury(5/6 weeks) have disrupted preperation and
SPP that I had a too small base when entering competition. Hence I really missed the endurace to run a
good last150, wich i could really see on my 400H. In wich I normally have a 2.6 sec between 400/400H
I now have a 3.4 sec gap between the events.
Also the feelling in the race id that i am flying until 250 or 6 hurdles, and after that i cant seem to lift my
legs anymore.
So to any guys out there. DON'T GET INJURED.

Next year i will invest in a masseur, and take a rest day when not feeling 100%. This season i had to
learn the hard way. That you sometimes have to listen to the body even when your mind want to
workout so badly.
KK: All this sounds rational.
But perhaps consider your individual "bias" in training (everybody has some)
Some people "need" to achieve something in a hurry so they can see fast improvements
lifting weights, so they put a bit too much effort into their gym training and a bit too little
effort into their running training.
Some athletes gain a bit of weight along with strength but they lose their power-to-weight
ratio advantage. So these athletes really need to examine their lifting-to-running mixture
prioritising the running aspects.
Some athletes need to reduce body fat in order to make their speed-endurance sprint
training easier. These athletes will need to do some aerobic running - maybe two or three
long runs on dirt or grass (not on the road - the surface there is too hard and will cause
achilles trouble after a few weeks). The long runs can be for maybe 20 minutes, sometimes
longer (up to 45minutes if slower and done during the first block of GPP or before that), or
the runs can sometimes be only 12-15mins if faster.
The bigger you are, be it muscle bulk or fat, the harder it is to get around the oval. One
pound (2.24kg) of fat requires more than 100 miles of blood vessels to keep it alive. That's
a lot of blood diverted away from helping your sprint performance.
Kk
KK: Apologies to RandyG,

For some reason (pressure at work etc) I somehow skipped the new posts on this thread
including mostly Randy's. Not meant to be a snub. Plus sometimes I just get burned out
and need to stay away from matters coaching for a while, esp when I'm getting it over the
phone as well.
I pretty much like what Randy has written and also I like the recommendations for
alterations, notably the 2-on, 1-off, 3-on, 1-off rhythm to the week. It builds in an
automatic fail-safe against going stale and can help in injury avoidance which is key to
progress over the year(s).
There is an emphasis on hills. I like the progressive extension of the distance you're having
your athletes run out on the hills. How fast will run them? Are they for general endurance
(easy up, jog down etc) or are they committed sprints? Are they aimed just at leg power
(ie for 100m type development) or at the endurance-end (ie, run up, jogback, run up,
continuous, or in sets of 2xhill hard up, jog down and go up again?) and what is the
angle(s) and surface (grass, bitumen?). These are possibly important issues if you use hills
two days a week.
Personally I would prefer to see you run your hills on back-up days, rather than first day
following a rest-day or a tempo-day. I can see if your hillwork is done at max effort you
want to be fresh whether for speed (short hills) or for endurance (longer hill option). But I
think you could advance your speed development thread by working short to long perhaps
on the days they are freshest (the day following a rest day) and back it up the following
day with the hills for the tolerance work.
Any GPP program is a conflict between quality and endurance. Too much work under
duress will lower the quality of the performance. If it goes on for too long, it will adversely
affect outcomes for the season. I'd prefer to err on the side of caution and give them more
recovery rather than more loading, so that at least what they do perform is of a quality
that will be in some ways relevant to the 400m event requirements and therefore will
contribute toward a good race result.
When your athletes run their tempo, try to ensure the quality of contact is still excellent
even though the velocity of the actual running may be comparatively slow. I was partly
referring to this when I noted on the previous page the coachable/trainable "vertical
component" of the stride.
Kk

KK,
based on RandyG's set up (and because from what I understand he can't use the weekends and a 2-1-
3-1 scheme):
1. would you develop the short speed the day before via HILLS again? And,
2. given the 5 consequtive training days, would you still prefer those two back-to-back days, or rather
spread them within the week?
Thanks!
EDIT: unless you are referring from Week 6 onwards...
KK: Niko,
Not sure what you mean in point 1. Are you saying he should develop short speed by doing
short sprints on a hill?
If so, he's going to spend a long time on the hills because he's clearly setting out some sort
of longer reps on the hills as well.
So maybe there needs to be a philosophical viewpoint from Randy as to what he wants
from each of the elements in his program, especially what he's looking to find on the hills.
You know, I'd be even looking at 4 running days in the week-long cycle, with the option of
them doing tempo on a weekend if they would do it, or if college rules allow it.
If you work well, you can get very fit on four running days a week. I produced two Olympic
400m finalists on basically four running days a week, the fifth day that we did (Friday) was
often (especially post GPP) just 2x5x100 runthroughs on grass for rhythm. I doubt it
contributed all that much to running sub 45 and sub 51.
So if Randy went that way, I'd still be opting (for the running component) for DAY1
(Sunday)Rest, DAY2 Speed Development, D3 Endurance, D4 Rest, D5 Speed Development,
D6 Endurance, D7 (Saturday) Rest.
Randy's squad can still lift weights or do body-circuit strength work after the running
element on D2, D5 and perhaps fit in a third, best on D7 (Saturday) if they're keen or if
rules permit. Three strength sessions a week is pretty much needed to establish that basic
strength platform, even if that third session is just pushups, situps, unloaded single-leg
squats holding on to the white picket fence at home
Kk
Originally Posted by jon

I've been reading throught this whole thread for a couple of weeks now and had a few questions. I will
be competing at sub-masters level after a long layoff from the sport. There will be no multiple rounds or
multiple races in my program, just a few meets in the summer separated a couple of weeks apart. How
would some of the training be adjusted for someone who does not have to face tournament conditions?
I guess what I mean is some of the lactate training would have for example 4 sets of a certain number
of split reps. Is this volume geared towards the rounds preparation or specifically towards the ability to
run one 400m fast. Could I do with a reduction in volume?
I like the idea of getting right into the lactate preparation from day one but doubt my ability to complete
the 6 x 200m at closing race pace as I will still be conditioning to a certain extent, so i thought I would
do 3 GPP cycles over the fall and winter with no indoor racing and use each cycle to do the 200m reps a
bit faster. I also thought to kind of ease into the workout I might do something like the following:
wk 1 - 5 x (120m + 50m + 50m)

- rest is 30 seconds, 2'
wk 2 - 5 x (150m + 75m)
- rest is 30 seconds, 2'
wk 3 - (3 x 200m) + (2 x 200m)
- rest is 2', 5'
wk 4 - (4 x 200m) + (1 x 200m)
- rest is 2' , 5'
Then ready to do 5 x 200m. Would this be a useful way to dial up to the full workout?
My third question is regarding the pace of the 6 x 200m workout. It has been stated many times that it
is done at your closing speed for 400m. The last 200m you come in at speed, so when you do the
workout, is it timed form standing or from flying? Would you adjust the time by a second or so to
account for the difference or is running them slightly faster than real closing 200m pace part of the
training adaptation?
KK: hi Jon,
The repetitive and/or continuous nature of the reps/sets is pretty much all aimed at
developing the capacity to sustain an effort over the full 400 metres.
It is almost a side effect, built over time and with the raising of the aerobic threshold to
some extent I suspect, that the athlete can recover well enough to be able to cope with
rounds.
If you are sub-elite, or coming back to the sport, I definitely would not go further than
5x200m as an ultimate aim.
In the meanwhile, any breakdown of the task either by reducing the distance and perhaps
then compounding the splits (eg 150 + 50m) is fine and may even be an improvement if
by this process you can introduce more quality of contact and velocity to the session.
But there may also be a shortfall in the sense that 5x200 was placed in the program to
help develop the rhythm of the race and the ability to sustain it. So by cutting the 200
down into a split-run, you tend to sacrifice that rhythm.
Then again, if someone is struggling to make the distance, it's better to cut the rep short
when the rhythm drops off or the form falters.
As for the timing of the effort, a rolling/"flying" start takes pressure off the athlete and
therefore reduces tension and risk of injury (primarily to the lower leg/achilles tendon
area).
An important consideration in 400m training is how much work you can compile (over
time) in the rhythm of the race.
The 5x200 is sited in the program with the idea of helping the back-end of the 400m, so
there is no emphasis placed on acceleration. It's just there to try to help the athlete
improve his capacity to sustain a run at race rhythm.
Obviously you can get into the race rhyhm earlier by beginning with a moderate
acceleration phase, so we use the rolling start, usually three stries or more, stepping it up
coming in off the 200m jog recovery between these "effort" reps.
The multiple rep nature of this session should also assist in the athlete's ability to hang on
to a good rolling (last) 300m in the rhythm of the 400m race.
So, for instance, a 44sec male 400 performer may model at 11sec for the first 100m and
then hold it together for a "flying" 300m in 33sec for the backend of the race.
Therefore the capacity to lock into a rhythm at 33sec 300 pace, which is bloody fast, comes
in very handy, so you need to work on that aspect - even if you're only trying to run a
60sec 400m.
PS: I appreciate that you have taken the time to read the thread and that you understand
the concepts, but I have tried to patiently explain some of those ideas in this post for those
members who are not familiar with the ideas due to the fact they do not have a couple of
years to read through this monstrosity
Kk
KK: Given that you have a goal in mind, then whatever you do will be progress toward that
end. You do what you can, are what you are prepared to tolerate. The sessions you've
outlined are a good start and will contribute in many ways to developing various
performance threads which go to make up a 400m race outcome you would want.
At least you have a plan, so that's great. But you haven't chiselled it in stone. So you don't
have to follow it to the letter if you find after a while you can progress faster by bumping
up the distance, going directly to the 200m in length.
The option I mostly used was to establish the 200m time zone I wanted the athlete to
spend most time in, then we went to that for the first rep and tried to get three reps at
that timezone. Then if it was clear that the next rep would be hopeless, we took a longer
rest and created a second set; eg: 3x200 in xsec; 10mins rest; 2x200 in xsec. And over
time, with contributions at opposite ends of the performance spectrum coming from the
shorter speed end and the strength/endurance(aerobic/anaerobic) end, it became possible
to deliver the target times and tolerate the extra reps as well as chain them together into a
single set of five or six reps at the comehome 200m pace of the ultimate 400m race time
objective for the season. Kk
Originally Posted by duck

Great stuff everyone, thanks for the knowledge. What a great thread.
KK, I'm interested to hear how you would change your program if the athletes were to target 500m
races during the indoor season (Jan-Mar). I have a few 400 hurdlers that I'm planning to race over 500s
and some 60H races this winter. I'm hoping that this plays into the concurrent nature of KK's program,
with athletes perhaps ready to run a decent 500 or 600 before a great 400, and likewise a decent short
sprint race (60H in this case) before a good 200m.
To this point I haven't deviated much from the GPP setup, but I have put more tempo volume in and
less fast reps on the track.
Thoughts, anyone?
KK: DearDuck
When I put this bunch of ideas together into what I hoped might be a cohesive
performance strategy (one that might even deliver what it was planned to), I had a few
well-credentialled coaches tear me down saying the athletes on this program wouldn't last
the distance, wouldn't last the rounds because there was no over-distance running.
But there Is Over-TIME in the program and a lot of work Specific to Racing Rhythm.
You may have noticed I write a lot about Training In The Rhythm Of The Race. This has a
dual intent: I use the term to describe both the Time of the run and With Relaxation On
The Run.
Training is meant to rehearse all the skills needed to race effectively.
One of the biggest elements in performance is running with what experienced athletes and
coaches call Relaxation.
It's probably strictly-speaking not relaxation as much as it is a conscious "release" or a

"letting go" of tension starting with the fingers, arms, shoulders, neck and face. And as we
all know, that will help breathing (thus energy efficiency = endurance) and it was help
improve mobility through the hips (thus greater and more efficient force application).
The talk died suddenly when I had my top male race a 600m at a university meet against
the then national 400 recordholder and the then national 800m titleholder.
My guy sat on the recordholder, who dined out on 500s, 600s, 1ks, weight circuits, hill
circuits etc, and in the home straight kicked his guts in to win by a couple of metres.
The 800m champ was way back, severely disillusioned after he'd done all his massive
aerobic and so-called strength base. But it wasn't specific to anything he was likely to need
in a decent 800m race. He ended up quitting track. That was his last race and he entered a
monastery within six months. No kidding.
This was in May '88, so just emerging from the second 6wk cycle of GPP.
What I'm saying is if you want to race 500 indoors, you still need speed otherwise you
have no speed-reserve. And of course you need that aerobic power as well as the ability to
tolerate a sustained run with some level of lactic loading.
The concurrent model (no longer a "theory" to my mind) gives you the basis to race a
great 500m, so long as you commit to the GPP as it is described in this thread
(somewhere! ).
We did the training mostly like it was a race. We put everything into each session, whether
it was surviving on time-schedule of 9x300, or 3x2xLong Hills (360m at about 12-degrees),
or be it turnaround declining ladders (300+150, 150+150, 120+80, 80+60, 60+60 or
something akin to that).
There was intensity to the training. But there was always relaxation on the run, everything
was multi-purpose and certainly one element critical to the success was RELAXATION on
the run.
I heard an interview the other night with a former member of Chicago Bulls team during
Michael Jordan's golden era. He said the training was more intense, more sensational than
the games. That's why they won so many games, he reasoned.
Originally Posted by duck

The GPP is on page 22, to save others some time searching
KK, I was under the impression that the long hills were "only" 2 sets of 2. Did you sometimes throw in a
3rd set?
I know the 9x300 was done on a grass track. How short was this grass? I'm wondering if it's an Aussie
thing or just semantics. I usually mark out a 400m track on a big grass field, although it's certainly not a
dedicated track, just a soccer field. In any event it doesn't matter, I suppose. I'll start having my guys
spike up and throw some intensity into their 300's on the grass. This will ensure good foot contacts, of
which I know you're a fan. In workouts like this, I find that my guys have a tough time jogging the
recoveries. This seems to be the toughest part for them, not necessarily maintaining the rhythm of the
run itself.
On page 22 where you outlined the GPP, you wrote of a 4x150 workout. Is this the one with diagonal
jogs across the infield, varying between tempo and fast 150s? (This is how you described them in your
transition block)
I have, as you picked up on, probably not done enough special endurance sets on the track (none as of
now, 4 weeks into GPP). I have told myself that the long hills as you prescribe them will suffice for now,
and rather than getting on the track for quality reps, we will be OK by doing more extensive tempo
volume (i.e the 200+300, 200+400, 200+500, 200+400, 200+300 workout that Charlie has described,
or 10x300 on grass with 100 walk recovery). My rationale has been that in a short period of time we will
be unable to get on grass for tempo, because it will be covered with snow, so we will strike while the
iron is hot and take advantage of our soon departing warm weather.
My quarter milers and 400H, then, have done a good deal of short hills (i.e. 3x3x30m) and not yet
workouts like the sprints ladders with walk-back recoveries. I am beginning to think that the short hills,
while great for my 100m men, are not relevant for the long sprinters. I have probably assigned them out
of convenience, as it's easiest logistically to have both groups doing the same work on a given day. And,
in this selfish vein, I am now contemplating replacing the short hills with medium length hills, e.g. 3 x 3
x 90m, to be more specific to the needs of the 400m and 400mH while still not completely scrapping my
existing template
To be completely honest, I have learned a ton from this thread, but have probably only truly adopted
your methods where it was convenient for me. E.g., I have put in the long hills and 5x200 type
workouts, as well as the forthcoming fast 300s on grass in GPP, when I thought strength work was
needed, but still have not made myself implement the special endurance sets in the GPP. I am having a
tough time breaking out of the school of thought that says "special endurance should not be used until
the latter stages of preparation." I don't say this to make it sound as though I don't think they have
value, as I know biting the bullet and getting after it is a hallmark of your program, just that I am
having a tough time convincing myself to go ahead and do it. Old habits die hard!
John Wooden, legendary coach of the UCLA basketball team, echoes the Jordan teammate in writing
that his practices were more intense than games, too. He was all about preparation - when the game
came, he felt as though he could almost take a seat in the stands and just watch, because he had fully
prepared his team. Similar to what Charlie and yourself have written on this forum about training and
competition.
KK: DearDuck,
We Always did three sets of the Long hills. It was a long session. Up to 45mins between
sets sometimes. I set all the other parametres, so left recovery b/sets up to the athletes.
Grass was short. Dirt would be fine too. If track was sodden, we'd occasionally do the
3x3x300 on synthetic surface. Walk the recoveries if needs be, but complete the session.
Take 10mins between sets if needs be. Record all your 300 times per each athlete and
from there you can establish for each individual a general target time for the 300 next time
the session comes around. For novices, just doing the numbers will suffice without
worrying about the clock.
4 x 150 is the same, with diagonal recoveries. But in GPP we did 3 sets of 4x150 for total
12 reps. In SPP we cut it to 2 sets and upped the quality.
All these multi sets sessions initially are about just finishing the session, not about the
clock especially for first-timers to the work or athletes with very few training years behind
them.
I don't see the relevance to 400m endurance preparation of doing short hills. Anything
under 300m is short.
Later in the season, when "topping up" the base from time to time, I'll always use a few hill
sets such as 2 or 3 sets x 1 x 360m hill + 4 x 80m hills. (jog down recoveries)
I'm sure others could justify anything in context of their program, but for me the long hills
serve a variety of purposes among them being to develop lactic power. As mentioned, I
need the hills to fulfill an Over-Time element in my program, so I take them out to 360
metres which is about right for male and female 400m specialists. The hills are grass. Dirt
would be ok. I'd be hesitant to do it on bitumen roads. Too harsh on the legs and back.

i spent a yr at the AIS doing 800m training. in that time, we spent a lot of time doing aerobic efforts. a
tonn of overspeed work.
i spent 12mnths before going their working out going rarely over 400m in training and doing efforts
either at a relaxed Set pace or quick hard efforts.
results. my training produced 4 sec quicker 800m. and 2min faster 8klm.
KK: Sorry I'm a bit confused. Are you saying the AIS is fully responsible for your
improvement?
Are you saying the under-distance of the previous year was bad for you?
What times did you end up running at 800m?
When at AIS what did you do as "over speed" training?
And, finally, were you making a point relevant to anything specific in this thread that you
disagree about?
Kk

My new season starts tomorrow! We are very excited - this is a new start with new goals and at least ...
we've got something to build on!
(My athlete is SO excited ... even planned his running gear for the following week!!!!!)
During the past season, I have read this thread over and over - I thought I know EVERYTHING that was
said, understand ALL discussions. But while I was preparing the new programme, etc, I even discovered
new, exciting things previously said. This will definitely be my guideline once more.
I will keep you updated for the next 36 weeks ... before Osaka! And will request assistance from time to
time as well.
On this note -
I have previously asked, but cannot remember the answer - and I see that there was a discussion on
this subject again: Does a 400m-athlete need a lot of aerobic work - like jog EVERY morning? Do you
need to know his/her VO2 Max? Is it of such a great importance??
Furthermore - do you think it is necessary to test a 400m athlete on a vertical jump? Why or why not?
Do you get ANY indication of his/her ability to run a 400m??
Now it will be an early night - ready to go tomorrow .... with 150's!!
KK: Hi sprint_coach,
I am not at all anti-science in my approach to coaching, but have found that many coaches
will try to baffle you with bullshit to protect their leadership position.
You can jog every day, lift weights every day, sprint every day. . . but eventually too much
of a good thing...
Look, the work my group followed - which included jogging three or four days a week in
the early years and in the GPP and beyond for some athletes - always delivered an athlete
who was prettymuch bullet-proof.
If they lacked anything it was certainly not in the last 100m of the race.
The tests conducted on the athletes I worked with were relevant pretty much only to the
athletes I worked with. Their results could be compared against their own outcomes season
by season.
I'd question the relevance when compared to any performance parametres for a so-called
pool of elite 400m sprinters because outside the Dirty DDR or Risque Russia or some of its
client states I doubt such a statistically reliable sample exists. And the variance of the
circumstances of your athlete(s) as against athletes from the DDR would be such as to
render their performance parametres irrelevent to anything you would care to achieve by
means other than those which they used.
In the end, vertical jump tests may be of most use as a diagnostic. If you're flat from too
much training, you'll lose your "ping".
But for goodness sakes, as a quality coach you'll see that in your athletes' eyes before they
even do the tests. And if not, their state of readiness or overload will be instantly evident
on your stopwatch, or by watching their form collapse during the run.
Aerobic thread is important, but you develop that with whatever you do - including all the
activity at the track and in the gym - over time.
Even so I used to have the elite athletes jog for up to 45mins, but found that lower-limb
overuse (soreness, stiffness) started to inhibit sprint training performance.
Over time I dropped the load back to around 20mins - on a surface like grass or dirt (avoid
bitumen and NEVER run on concrete) say 3 days a week, often on a back-up day (not on a
speed-development day involving MaxV and Weights).
CF: Sometimes administrators design tests just so they can administer and record (and, by
extention, control you) - but you are not responsible for the creation of their paper, you
are responsible for your athlete.
Keep doing what you've been doing!!

sorry, i seemed to have writting it wrong, at the Ais we did a lot of Overdistance work, very very rarely
overspeed work!! big difference, my mistake.
At the Ais i went from being a 1.51 runner to a 1.56 runner. I spent 8 mnths to get from a 2.08 to a
1.51 from my training, i spent 11mnths to go from a 1.51 runner to a 1.56 runner whilst at the AIS.
Annoyed, i havnt gone back to 800's since.
My point all being, Work on speed, racing speed and endurance. All three. As your are saying KK. There
are many national coaches that sprout overdistance to be the be all and end all.
also, i believe that a 20min run once per wk or fortnight is all you need, and doing intervals at say 5k
projected race pace with short recoverys is a better way to go for aerobic conditioning. I have nor has
anybody i have persoanlly trained goten better off long slow runs mulipull times per wk, yet have
improved greatly from the race projected 5k intervalls. Akin to doing tempo work i guess, but a bit
longer efforts and around 5k of work.
KK: Well I think what you have said here about aerobic runs is an important contribution
to this thread and it parallels my own coaching experience to a large extent.
IN the final years, the jogs were down to 15-20mins and they appeared on a more as-
needs basis with regards to particular individuals.
The girls tended to benefit from the extra aerobic jogs which may have helped keep their
fat levels down, just as I felt girls tended to benefit from keeping the weightlifting going
three times per week for as long as possible, whereas the men often dropped back to two
sessions during the competition phase until approaching the taper in most cycles.

kk, i was thinking about this after i posted, but, for a 15-20min jog 3 times per wk is fine and easy to
do, as sometimes it fits in with just doing a warm-up, particually if cold or wet or generally feeling tight.
A 400 runner should be able to jog a 10-15-20min jog before a lactic workout (not a speed workout)
withoug feeling drained or they will really be falling behind his/her own potential. This being a easy jog,
and a hard 15-20min run done once every 2nd wk or so should be done as a seperate session. would
you do a hard 20min run as such?
i havnt had much experience with the girls over a period of time, so its interesting about the consistency
of the weights, would that be due to lower max strength levels or due to females having different
hormone structure than males, or simple experience?
KK: REGARDING aerobic running: I always figured the volume interval sessions were
sufficient in the way of threshold-challenging so as not to double-up in the steady tempo
20min runs.
Therefore, rightly or wrongly, I always advised athletes in my group to run their 20min
efforts at a pace at which they were able to talk to each other. Of course toward the end of
those runs, which became fairly brisk as the athletes became overall fitter, the
conversations became quite truncated ; But the best female I ever worked with, who
reached an O final, used to flog the 20min runs and go for course PBs every damn time she
went out. On top of that, she ran in the morning (often before a sprint session later that
morning) and she ran on concrete footpaths in her neighbourhood. Multiplicity of coaching
sins there!
But athletes don't live in a cage. A coach cannot monitor everything. So much is left to
trust, especially if you're a hobby coach as I was (by choice for the most part).
It wasn't until we got to Europe that Olympic season and she was running like a drain and
in tears and wanting to pack it in and go home because she "didn't want to be
embarrassed" running 53sec that we went over her recent weeks of training with a fine-
tooth comb and I discoivered she was tearing herself down with these infernal threshold
runs. The runs by the way had come down from a comfortable 20mins to a helter skelter
12mins at PB bloody pace. Maniac.
Anyway that was why all the speed-development work was retarded.
But that was the level of motivation of this athlete. I can't be too critical. She's been a
double-edged sword but for the most part a fantastic and fun lady to work with.
In the end, after running a couple of nightmarish 53s in German village meets, she lobbed
into Budapest and ran low-52 and was a close second to some well-performed Russian.
After that, things improved rapidly and she wrapped up Europe in the old Cologne grand
prix with her first sub 51sec race, which was a gigantic psychological breakthrough. She
went on to run 50.2 a few weeks later at the Big Show and I was the happiest coach in
town, even though she was nowhere near the medals in the final (for a bunch of other
reasons, mostly psychological and circumstantial).
And here we all are, 1000 posts later! who'd a thunkit?
KK: Good to see the lactate threshold thread burning brightly!
I would say that of the published work I've seen from coach Hart and that I've seen in
Michael Johnson's book, you could succeed very well if you came to the program with world
class 200 speed.
Otherwise maybe you need to put some more emphasis on speed development, while
pushing back the lactate threshold.
The programming ideas I've described in this thread have been aimed more at the 400m
sprinter who needs to develop all threads of performance.
But it also suits the guy who arrives on your doorstep with speed already well developed.
The reason I say that is that you always need to "use it or you'll lose it", so the concurrent
concept attempts to address that idea/requirement.

Right or wrong, you can't argue with 40+ years of experience. How many published studies has anyone
read that has ran 40 years in length. So 3K of volume, with his experience, I'm sure his
thoughts/reasons are valid. However, on another note, when we or the media rates a coach one never
hears of how many athletes a coach ruined on route to their success...Anyways, I'm sure he's learned
something in 40+ years of coaching.
SpeedCoach: I do agree - Hart has success and he has 40+ years experience. But is the
programme which he provides freely REALLY the programme which he follows?
He gave us a 'gym'programme of Michael which he, according to Hart, followed to the letter
- IMPOSSIBLE to have a body like Michael with those few exercises!
That is my argument: WHY not telling people directly that you don't share your secrets?
This is the same thing as giving a recipe and deliberately leaves some important
ingredients out. Without that - DISASTER!!
SpeedCoach:
Hills
My athlete and I will start with the 3rd week of the GPP tomorrow. I have done the 6 weeks
of training SEVERAL times with different athletes and still have doubts/questions
sometimes. Bear with me!
The hill session: I've asked from them 3 x 45" hills. In the first hill-session, my athlete
suffered - could not complete the last one. Therefore, I have changed the 3rd one to
30"+15".
Maybe I'm doing something wrong: Does he HAVE to complete the three runs in 45" with a
walk back recovery? Or 2 sets of 2 x 45"?? More rest in between? Or do I maybe use a too
steep hill ... if he had difficulties to complete the session?
We don't have grass hills here - a pity. Therefore we have to use the tarr road.
Thanks for the assistance once more!

My athlete and I will start with the 3rd week of the GPP tomorrow. I have done the 6 weeks of training
SEVERAL times with different athletes and still have doubts/questions sometimes. Bear with me!
The hill session: I've asked from them 3 x 45" hills. In the first hill-session, my athlete suffered - could
not complete the last one. Therefore, I have changed the 3rd one to 30"+15".
Maybe I'm doing something wrong: Does he HAVE to complete the three runs in 45" with a walk back
recovery? Or 2 sets of 2 x 45"?? More rest in between? Or do I maybe use a too steep hill ... if he had
difficulties to complete the session?
We don't have grass hills here - a pity. Therefore we have to use the tarr road.
Thanks for the assistance once more!
KK: hi sc,
As I am responsible for this abomination of a program which generates so much H+ ions

(read lactic acid by another more familiar term) I would say that you have gone a rep too
far.
The recommended session in GPP is 3 SETS, each of 2 REPS, described as 3x2x360m-Hill.
Two reps backtoback will toast anyone, three will overcook them.
I have always recommended "full" recovery Between Sets. This may push out to 45
minutes.
It is a brutal session but puts you where you need to be to generate the feeling of the
home straight in a 400m Sprint and forces the athlete to learn how to best function to
complete the task (the rep, set, session or cycle as prescribed).
Of course when an athlete is supremely conditioned, many will tell you there is no pain at
the end of a 400m. That is a consequence of correct preparation and capacity to complete
the mission (ie run a PB on demand, hopefully also win the race). I managed to speak to
Marita Koch within a few minutes of her 47.60 and asked her if she had pain in the read
end and she half-smiled and with a look of surprise and excitement she replied "nein,
nein!"
Obviously that big burn is a symptom that adaptation has yet to be completely
accomplished.
sprint_coach, in the first cycle of any GPP, especially after the end of "year" rest period, I
don't worry too much if the third pair of hills cannot be completed. Sometimes the pain of
failure can be a big motivation to the athlete to get their house in order so they can
succeed thereafter. Failure is awful for these high achievers.
Originally Posted by trk400

We have used kk's hill w/o's for years. This year I changed a bit. We do the same hills only slightly
slower. But we have decreased our rest period. Both men and women seem to think this is working. For
pure power and speed we have adopted 10 by 100meter hill sprints with more recovery. As our gpp
turns to spp we will go back to 300 hill runs with max effort and more recovery. I still want to hit all
systems.
KK: So you take a short-to-long approach to the hill thread? Develop power and (by
volume) power-endurance at shorter distance and then extend the range over which you
can sustain that. I like the concept and it should work.
For how many weeks do you go short, before moving on to the longer hill?
What angle is the 100 hill, what angle the 300 hill? Same or does the angle flatten for the
longer work?
Do you go short-to-long in all other threads of your program, or mix it up?
TRK400:
We use many forms of hills. Yes we usually start short to long maybe 150 to 200. 4 reps
with full recovery. Then move to 6x 220. (that is the length of the hill ) full recovery. This
is a paved hill right near campus. It is not real steep our male 47sec 400 runners can hit
30-31 when in good shape women 55-56 runners about 36-37. We then move to a grass
300 hill off campus that has a few flatter areas but it is still a good hill. We do 6x 300. We
used to use full recovery, even doing some 300 walk back 50m sprint 50 m per your
training. This hill would take our men 47-50 sec. This seaon we have started jogging back
down and this has cut our recovery from about 5-7min to 2.30. so the reps are slower
about 53 sec. We do this until daylight savings time ends (about halloween) We then move
to a paved hill that we can do reps up to 500m. This is a hard hill with some very steep
parts. It takes our guys about 73-75 sec to reach the top. We have gone out to 500m but
only on rare occaisions. We wont go past 4-5 reps of 400m on this hill sometimes we will
add some 100m sprints or other things. You can be creative, It depends on the time of
year. But I wont go beyond 2000m total volume with the 400 guys. The same thing has
happened with this hill, we used to take full recovery about 15 -20 min depending on how
tired the athlete was. This year we are jogging back down taking about 3min and running a
bit slower 83-88 sec.
We may go back to some max effort full recovery hill runs as our season progresses.
We use hills all year from sept (start of school ) to feb (1 month from ncaa indoor
championships) at least once a week sometimes twice. We are in the north east and have
plenty of snow and cold, but we do not have an indoor facility. So we have had to place a
greater emphassis on hill work.
We go back to hills after Indoor ncaa's until the weather gets better (april) .
So far the guys like this work. The other hills especially our last hill the one that goes
500m) really taxed our guys,when they ran all out. They seem to feel a bit better the next
day. I will go back to the max efforts later in the season , They are extremly valuable to
our program. But this seems to be an easier way to work ourselves into the tough max
efforts. I hope this answers some of your questions.
On another note I would like to give you some of my experiences with training I have
always used a combo of K.K.s and Uof Minn for our 400 guys with very good success, but
with not having an indoor facility it became very difficult to do the fast speed work that is
required. So last year we switched to a Hart /Guthrie approach. (Although I kept the hills
and we did do more speed in Sept early Oct when we had warm days) We basically had the
same generaly positive results.The guys at first thought they were not getting enough
speed. I also worried.(None of our guys can break 11 for the hundred even with alot of
speed work) But by Jan we had some major breakouts A 49.5 incoming frosh ran 47.76
and another 49.5 guy ran 48.02 so we stayed with it. One thing I really noticed is this.
Even though our guys ran every day they never or very rarely had that real tired sore
feeling the next day. With the speed oriented program we would sometimes have days
where the guys would be real sore and tired after a hard speed endurance or lactic session.
Anyways nothing scientific just things I noticed. I think most programs work fine. We
probably now use stuff we stole from 3or 4 programs. One thing I always liked about K.K.'s
training is that it was well presented and you could really follow and understand exactly
what he was doing . I read and reread his stuff quite often. Sorry for the spelling errors I
am late to practice, must go.
KK: Hi trk400,
Would you be kind enough to present some of the Hart/Guthrie ideas with some program
structure info and some relevant session examples please?
It's interesting that your guys, who may not have such great 100/(200?) speed, have
made breakthroughs on the Hart-style work. I was under the impression that Hart's biggest
successes have come through guys who came to him with excellent 200 if not also 100
speed.
If so, perhaps you contribution of the powerwork on the hills has made a positive difference
to the Hart-style sessions as regards outcomes for 400m runners lacking in raw 100 speed.
Kk

Hi KK I will try and answer as best I can. Guthries old program is on the net somewhere. But I talked to
him last year and he sent me his plan for 05-06. He was real good about talking and explaining. A real
nice guy.
They start in early oct with 200's slow at 36 sec doing as many as 17 reps he has a beeper for rest times
so i'm not sure on his rest during early prep. We use 2 min his other days can be many different things.
Sometimes slow 600's or even as high as 1200's at +21 400 pace.
The 200's on Monday seem to be the one constant of the program. For ex on Mon Dec 5 they run 14x
200@ 34 sec. On jan 2 mon they run 12x200@ 32 Jan 30 mon they run 9x200@ 29 2-6 Mon they run
8x200 @28. You can see the progression. The week of ncaa's they do 3x200@ 24sec. They use 150
accels for the main part of their speed work. Using 3x150 accels a few times a week before the WO
sometimes all 5 days. Here is a full week of their program from midyear
Mon 2-20: 7x200@ 27sec rest =200walk
tue 2-21: 3x150accels-150 walk-3x350@+08-5min walk rest-1x200@30
Wed 2-22: 1x200 @30-200 walk-3x200@+02-walk 200 -1x200@30
Thur-2-23:1x200@29-3min walk-4x150@20-200 walk-1x200@30
Fri 2-24: 3x200@ 30-29-28- 3min walk btwn runs.
Sat 2-25: meet. Sun off
This training is geared for a 47sec 400 runner.
We followed this type of stuff most of the season. with some changes. Mainly the hills. Also because
most of our work was outside in a parking lot the times were somewhat inprecise. We also probably did
even less speed work (not by choice) We ended up with 2men at 47.76 and 47.64. One at 48.02. One at
48.23 one at 48.50. Also a guy I thought would run the fastestof all hurt his hammi but he opened the
season at 1;04 for 500 in Dec I think he easily would have run 47 he was way ahead of the rest of our
guys until he pulled in jan. We went 3;10 on the relay The fastest any of them were in highschool was
49.5 or thereabouts. So our progress was acceptable.
Every once in awhile we would get on an indoor track thanks to the generosity of other local track
coaches that had an indoor facility. When this opputunity arose we would try and sneak in some speed
or some of yours or UMinn speed or lactic sessions.
Another big WO we use regardless of wheather is broken 600's taken from UMinn this is a lactic power
session Do a 600 broken up into 3 segments of nonstop running 30-45-30 R=6-7min try and work up to
5-6 sets, then later decrease time EX 28-45-28 . Near the end maybe 2-3 sets of 26-45-26. So as you
can see we are always changing and putting things in based on weather and availability of facilities. It
usually seems to go on a day to day basis especially in the winter. It is more a general concept than a
precise program.If we are lucky and have 2 warm days we may try and sneak in 2 speed sessions, but I
have to cut the volume down,so as to avoid injury. Even though this goes against my better judgement.
Alot of our stuff goes by feel and communication. I have to talk to the guys on a daily basis to make
sure they are feeling ok.
Almost every coach I know has excellent programs that work. But with our weather and lack of facilities
we have had to try and do things different. I probably would not recommend our stuff to most people.
but it seems to be the best we can do.
Our typical GPP week when weather is still good might go like this Mon speed day plyos accel or fly
runs. lift. Tues Hills wed Temo on grass or pool or slow 300's up to 600's maybe at 2min early working
down to 1;35 by Nov -lift. Thur broken 600's fri easy relaxed speed maybe 80m or 150's at 18.5 speed
Something like 3x2x150 @ 17-18 r=2/7 min-lift Sat off or Hills 2 sets of 6x150 all done in under 6 min
rest 5min btwn the set. This I stole from UMinn.. Hope this answers some of your questions.
KK: Thanks trk400,
It is very interesting to see how successful coaches work, and under the prevailing
circumstances you are unquestionably successful. Thanks for taking time to post in such
detail, which is the only way the rest of us can understand and learn from your experience.
Kk
KK:
Sanya Richards Winning Jan-to-Sep

Sanya Richards' 2006 Season!!!
200 m
22.62w 1 Arlington TX 1 Apr
22.42w 1 Carson CA 21 May
22.25 1 Gateshead 11 Jun
22.35 2 Stockholm 25 Jul
22.52 2 Birmingham 20 Aug
22.17 PB 2 Stuttgart 9 Sep
22.23 1 Athens 17 Sep
400 m
52.10i 1 Boston MA 28 Jan
51.76i 1 Boston MA 25 Feb
51.28i SB 1 Boston MA 26 Feb
52.25i 1 Moskva 10 Mar
52.46i 4 Moskva 11 Mar
50.44 1 Johnson Waco TX 22 Apr
49.89 1 Kingston 6 May
50.89 1 Eugene OR 28 May
49.82 1 Bislett Oslo 2 Jun
49.27 1 Indianapolis IN 24 Jun
49.73 1 Saint-Denis 8 Jul
49.31 1 Roma 14 Jul
49.05 1 London 28 Jul
50.18 1 Zürich 18 Aug
50.02 1 Bruxelles 25 Aug
49.81 1 Berlin 3 Sep
49.25 1 Stuttgart 10 Sep
48.70 AR 1 Athína 16 Sep
The Duration Of Her Season Is Impressive, Sanya Richards' Racing Sequence

From January To September.
The Obvious Question As Regards Training Program Theory Is: When Does She Do
The Gpp/base For Such A Long Competitive Phase? It's not just that she's racing
for such a long time, but that she's winning at world class for that entire period.
Obviously Oct-Nov-Dec Are The GPP, But She's Going To Be In Transition Very
Soon After Xmas To Be Racing That Well Indoors By Late January. Worth A
Discussion?? Kk
Richards was unbeaten in 13 finals over the full lap, succeeded in her Jackpot
chase, and capped her season with one of the most phenomenal performances of
the season: her 48.70 U.S. record at the World Cup in Athens, finally breaking the
48.83 set by Valerie Brisco at the 1984 Olympic Games in Los Angeles, before
Richards was born. Her dash in Athens was the fastest in the world since the
1996 Olympic Games.
PJ: I clearly remember thinking in myself in Moscow, what is she doing here? She didn't
look much concerned about the competition. It was really obvious she wasn't in shape,
especially against women who were specifically prepared : Krasnomovets was supreme
indoors but didn't compete outdoors (injury? pregnancy?). I thought Stambolova would
break the old WR but her tactic (slow starter) really doesn't suit indoor 400m. Amertil was
prepared for this comp as she wanted to do well in Melbourne CG, except that between the
2 competitions, she had to comeback to USA, so jet lag killed her.
Anyway there was a reason why Sanya was there but i don't know it.
I spoke to Hart in Bruxelles, he said it will be the last year he plans such heavy season for
SR and JW. This season had no major Champ so JW chased GL jackpot, but next years it
will be impossible to do all the GL and try to win WC or OG. The choice will go to major
Champs.
Originally Posted by los

Is this much different to someone like Michael Johnson coming out early in the season and running mid
45s? training through it? And then finishing the season with a mid 43s?
It seems very similar that when you are ahead of everyone else, you can still be very competitive even
in the middle of your training. Obviously incorporating the racing into the training. And then, as the
season winds down, so does the training and a taper occurs, and then they streak away from the rest of
the field.
MJ could do it as he was so much better than anyone else

Sanya can
Asafa probably can
El Gerrouj could do something similar - come out running 'only' 3:35 in the beginning, train through, and
end up with 3:28!
KK: That's not the whole of it though. Since at least the early 1980s there have been
athletes in almost every event, going right down their top-10 event-list, who have had
these highly successful and very long seasons.
Their performances are at near-pb level five to 10 times in a year. Track & Field News
annual rankings edition is forsensic in its identification of this fact.
There are Specificity implications to attaining and then maintaining performance at world
class from January to September.
Therefore there are program design implications.
The long-to-short concept requiring a broad-base pyramid design (in it's traditional form as
espoused by many if not most coach-education papers) would not easily facilitate an
excellent sprint performance in January.
That seems to be so when you think that post-season the athlete has probably taken at
least a couple of weeks' rest before returning to the program.
Which in Sanya's case might mean she would - based on this year's racing schedule -
resume training at the very earliest on November 1. She would then be required to train in
such a way as to produce a world top-4 performance indoors by January 28.
If nothing else the time schedule suggests she maintained quite a high degree of race-
specific fitness throughout the GPP.
Even to consider the "break" from her 400m races on March 11 to April 22 as an
opportunity to "return to training" (to extend or "top-up" her strength base) there is the
matter of the April 1 200m race in 22.6 (albeit, windy).
So the notion that there was little or no race-pace training going on during the GPP is open
to question.

I just read the "Train slower to race faster" thread and the article that goes with it. Now you can't trust
articles but based on the information presented in it the picture i was getting of the programme was
that it comprised an extensive tempo base (8x200 in 28s with 90s rest) which is used to "recharge" the
atheletes - e.g. get them generally fit combined with speed work over short distances (it talks
specifically about 60m and in the training journal posted on the site the guy talks about Wariner running
flying 20s or whatever). It also talks about splitting the year into stages and starting over each phase
with the high volume of tempo. So basically every time they finish a phase they have time to recover
thier CNS, detoxification system becuase they return to non lactic based workouts.
So what i see is a high low system but with the low part focused around strength endurance/tempo
endurance. Instead of making it deliberately easy they overload by reducing rest. So the low isn't quite
as low and the high isn't quite as high (in terms of overall vol x intensity) but perhaps the drain on the
CNS in total is about the same?
For me this is like going to altitude. It reduces the intensity but increases or maintains the energy
system load. Interestingly i recently heard that Kerron Klement used Altitude training quite a bit (and
others have used hypoxic training to induce a parsympathetic response in thier sprinters).
When Hart says he trains slow he is talking about in comparison to traditional 400m programmes. So
less 500,400,300,200 flat out off of short breaks - totally killing the athlete after the first 2 reps and then
getting them to hold on - and more a gradual decline. In essence he is giving the cns more time to
recover and then letting them fly over short distances to keep thier natural speed. To me this all looks
like a very interesting twist on the CFTS!
KK:
There is also the consideration, as I think you allude, of the CFTS "rule" of Separation of
high and low Intensity, rather than confusing them.
Wariner's reported routine set of 8x200 in 28sec off 90sec is certainly adhering to Charlie's
principal of Separation of Intensities (given Wariner's 200 pb of about 20-flat el).
Playing devil's advocate against my own program, it may be argued the 6x200 in 23sec off
about 1min 40sec jog 200m recoveries was getting too close for comfort to the max
velocity band. This session would appear significantly tougher than 8x200 in 28sec off
90sec.
Then again, repping 200s in 23sec should not "confuse" the body if it is capable of going
sub-20 on the fly.
And the fact he (the best guy I ever worked with) was able to go sub-20 (hand-timed in
training off a 3-step walk up start in the Olympic village) (and 31.5 ht for 300 around two
bends) suggests that repping in 23sec did not retard his speed development.
Originally Posted by JohnG109

Perhaps these athletes "raced themselves fit", which in essence is special endurance training.
KK: There is certainly an element of that, but it is so in every case.
The thing the "successful" programs do have in common is they can all produce an athlete
ready for a world class performance straight out of a training phase.
That of course has a lot to do with the qualities of the athlete over and above the specifics
of his/her program.
But so often I've seen athletes dominate the domestic scene in southern hemisphere
nations (Brazil, Sth Afr, Aust, NZ) and qualify for Olympic selection (with usually a mark
that should get them into the top-16 [semi-final], the criteria for selection in most of those
countries and elsewhere when first past the post is not the solitary basis for selection).
Then they are first-round eliminations at the major tournament during the northern
hemisphere summer season.
Yet the coaches will preen themselves and expect homage like some kind of guru during
their own domestic season, insisting it was their program which produced the fine
performance.
In fact most often it is a combination of several months of weekly competition (specificity)

underpinned by the aforementioned training program of non-specific general conditioning.
Five months after their domestic season wraps up they bounce into Europe, the specific
fitness of their domestic season long since lost, and they get trashed at the Games.
Then again - and I'll use the example of the best guy I worked with because it is a factual
situation I can personally corroborate - this guy ran 44.3 and had only three or four
previous races that year (47.1, 46.2 and 46.1, the best being the 46.1 six weeks before
the Games where he hit a sequence of 44s).
Having said that, I have absolutely no doubt that had he been able to get clear of injury in
time to race freely in Europe that year he would have popped out some 44s before heading
to the Games and then we might have seen some real fun at the Games.
He would indicate that 18 months later when he ran 44.60 in his fourth 400m in exactly
28hrs to win the Com Games (where, incidentally, a Jamaican named Trevor Graham failed
to reach the 400m final. In fact he may have been eliminated in the first or second round).

As someone who has used both programs I think the hart /guthrie program lets one run well because
the athlete never has his cns totally taxed at any one time. So on race day he feels fresh no matter
what time of year. As the season progresses the volume drops the rest drops and the times drop but
never to a point where the cns is being undully taxed. This I imagine is how the legs gain a little more
freshness for the end of the season.
With this we would sometimes not race very well mid season because ( just my thoughts KK would
know better) during the week we had flooded our system with lactic acid on one day and taxed our cns
on another. even with tempo/pool /recovery days in between the body was still not
recovered enough to run well. This was ok because later in the year when we ran wo's with high
speed rates and max recovery at a very low volume level we would run fine by race day.
With kk,s and other speed oriented programs I always wondered how many hard speed endurence
sessions as described by kk and others could our guys tolerate before we started to see dimminishing
returns.
KK: My observations of the way I've operated the concurrent program: everyone always
felt fresh on race days, even the top female who raced "the card" every Saturday during
GPP which had to be scheduled during the domestic season because of the late finish to the
European GP season.
Why: I think, apart from modifying the program to give her no leg weights on the Friday,
she, like the others on the program really didn't clog up their week(s) with non-specific
tempo training.
Instead of tempo volume as the buffer between days of high speed or high lactic
generation sessions, I just gave the athletes a warm-down to conclude the previous
session and then "A Rest Day". Now that rest may include a gymnastics session
(stretching, tumbling, strengthening of the small muscles around hip/groin/torso). BUt
basically the legs got a much-needed rest. And there were Two Rest Days scheduled
every week, no matter the training phase.
Most coaches I've spoken to have told me they have tried to program two speed
development days and two endurance-type days into their micro-cycle, be that a one-week
cycle or a 10-day cycle.
And the thing common to most programs I've looked over is that the closer you get to
races which are important the more rest you receive - which tends to bring up the sprinting
speed as a consequence of restored function.
I'm not being generally negative about tempo. I know 99% of coaches program at least
two tempo sessions per week. But for my program I feel it would have been over-kill. kk
CF:
How hard is the tempo anyway? Exposure to tempo should be such that, even though the
quality (density) and quantity rises for some time, it never feels any harder- always slightly
under the athlete's capacity.
Where I do see a problem longer term is to do 2 speed and 2 SE sessions as they must be
back to back twice a week, so usually you must use a 2/1 intensification schedule where a
3/1 schedule is possible if you have 2 speed and one SE session per week. If you multiply
out the sessions over a whole season, you'll find you come out approx the same number
for SE intensifying sessions and MORE intensifying Speed sessions overall.
For me, the main reason to choose two days off per week is travel to practice (is the travel
worth the benefit in terms of looseness and regeneration?) though individual athlete
preferance can play a role. Some of my athletes used five sessions and some (prob most)
used six, perhaps influenced by the presence of on-site therapy.
KK:
Hi Charlie,
I think you're probably right and if I had been smarter or more aware in any case that's
what I Could have done. But I didn't.
I was most concerned that the 400 required (or seemed to) longer sprint distances for
special speed endurance and an emphasis on taking care of that final 100m, so I decided to
go 2 + 2 per week, although the loads changed (some of it was hill sprints, some of it was
composite sessions, some of it 6x200 etc).
I was concerned about the hammering the legs were taking and I just felt I needed to get
them off their legs, so sometimes we put in a pool session but that was mostly instead of a
lactic session.
For years I had attempted to design and follow a relatively sophisticated undulating model
with varying intensity and volume fitting a timetable and a graph. But I could not make the
athletes fit the model, so I abandoned the model rather than the athletes. [You know I'm
not much on graphs ]
Originally Posted by jacko

Charlie offers you a program that involves never losing the general fitness over the whole year, thats
half the point of the tempo work. so the need to top up in terms of general fitness is eliminated.
KK's program without tempo works because he keeps touching on the general threads every so often (a
strength or endurace wedge as he would put it.)
KK: Both work....choose your weapon.
And the endurance wedge, platform whatever you call it, contained sessions like 6x200,
12x150 and 9x300 with a jog recovery component.
This is a type of tempo running, but I would schedule it as a major session rather than as a
recovery session.
I suppose it depends on the time you run the reps and on the recovery between the
reps/sets, but this work definitely improved tolerance (change in the protein buffers) inside
the tissue to acidosis. Kk

we may be talking about similar processes. For example Ben ran 7 x 300 in 45sec with a fast walk
across the bend recovery (approx 1 min to 90sec)
KK: That (7 in a row in 45sec off a minute) may have flooded my guy, rather than flushed
him out.
What was your reasoning, what time of year? we never went more than 3 in a row and the
jog 100 recovery took about a minute, maybe 50sec, but then I gave them a lap jog
between sets 1-2 and also a lap jog followed by a lap walk between sets 2-3.
Then again not many guys have a 9.7 100m up their sleeve to use as a reserve coming
into a 45sec 300m
Semantics

Really?? Even Ben wasn't bothered by it in the least. 45sec was far far below his capacity. He did this
type of session right into the early meets and occasionally between blocks of comp (build up to phase
three) Usually he did the big circuit the rest of the time
KK: well I don't know. if he did them with BJ that would have been interesting.
I remember "my" guy hated the 9x300 when we started but then did them on his ear after
a while.
One session we did on rubber (grass track was flooded) and he ran the first two sets
comfortably in the 43sec range. Then he surged through the third set in sub-40 and pulled
up without puffing. So maybe you're right. I mean, as you know, this guy did go sub-32
electronic for 300m.
400m Race WarmDown routine
I think this sort of , what I'd call, "intensive tempo" for want of a better term, would really
help in developing the flush and feed vascular network needed to help flush the lactic out
of the muscle, into the bloodstream from where it could be filtered and recycled through
the liver to make more lactate available for use in creating performance.
Regarding clearance of lactic acid: 3mins post cessation of exercise (post 400m race or
simulation rep/set) is about when the acid tops out. In a 400m performer that's up around
10-20m/mol.
Getting rid of the stuff is obviously important because if it sits in the muscle it causes
soreness and tightness the next day(s).
The quicker you can recover from the previous session, the more specific (fast) you can be
in the next session. Specificity and continuity may be the major keys to success in any
event/sport.
The recommended post 400m race WARMDOWN I've read is:
Jog 3-4 laps at a brisk pace to encourage the heart to continue to beat at a fast rate after
the race.
Then...3-4 x 100m runthroughs getting steadily Faster: eg 60 to 90% effort;
Then ... flushing massage, either with ice, or without;
Then ... gentle stretching.
I also think, in fact have proven to my own satisfaction, that some sort of drink composed
of a mix of carbos and protein taken within about 5-10mins of the cessation of exercise will
make a big difference to how the athlete is able to perform the next day, even the next
session (if it's weightlifting in the PM). kk.

Is it?
Charlie please clarify, I took it that it was 300m @ 45 sec then the walk recovery was 60-90 sec..or am I
reading it wrong?
CF: Yes, that's right but it was fairly easy for him and it would be considered extensive
tempo because it's slower than 75% of his best. he started above 50 sec but soon was
doing then in 45- but never any faster soas not to affect the sprint sessions the next day.

We use the 3x3x300 session quite a bit 100 jog recovery btwn reps 5-7min btwns sets. for extensive
tempo we may run 47-49.(mostly in gpp) This can later evolve into intensive tempo Ex 3x2x300@38-39
. Or drop times ex 40-39-38.
As to recovering from hard races or hard track sessions.what is your advice or knowledge of the pool
post wo. We have tried to send our guys into the pool for 20 min after hard sessions. Or even if we have
2 day meets. (Fri/Sat)qualifiers one day finals the next . We will try and get kids into the pool friday
evening, even if it is a few hours post race. Do you have any thoughts on this?
KK: I have no science to show that a swim will clear acid but any kind of activity post
maximal exercise does help, anecdotally. I used to get into the surf and on stupid hot
summer days I'd sometimes schedule a bunch of sprints through ankle-high water and
then warmdown with some bodysurfing.
Of course they say an ice bath is the way to go and for that I could recommend seeing
John's post in Off Topic/Discussions on ice bergs heading his way. I think he's really got
the recovery thing down pat now with this new little training aid.

We will be starting the second cycle of the GPP today .... for the FIRST time, we could complete a 6
weeks cycle WITHOUT injuries, etc. I am grateful!!
However - the next 6 weeks will be somehow different: my athlete will run in a meet during December.
Although not important, his self-confidence will get a boost with good results. My idea at this stage is to
put a "light week" in between the GPP ... to have sufficient energy to compete.
On the other hand, I am a bit upset - wanted to do my own tests last week in the test week, BUT ... my
athlete had to go for "scientific" tests out of town. AND ??? After a week - no results, no letter, no news.
I have NO IDEA of his current state of fitness.
Furthermore, the format of the tests ... something to write home about!! 3 x 30 seconds on a bike; 2
sets of 3 x 150m @ "80%" - without indication of what the meaning of the 80% FOR THEM will be. My
concern is WHAT DID THEY TRY TO TEST WITH THE 150's??? For a 400m "ELITE" athlete to do 6 x 150
is NO BIG DEAL ... ESPECIALLY @ 80%.
I will try to relax BEFORE the training session this afternoon ... not to upset my athletes as well!
Will keep you updated ... holidays NOT far away!! I will have TIME to write and read my own thing!!
KK: Nice to see you pop up again s_c
Your guy is good enough to run ok in the middle of GPP and a race is as good as a time
trial so long as he doesn't invest too much ego in the outcome, because it really doesn't
matter at this time of his preparation.
Some of my (former) group competed all through GPP but they were told they would have
to stomach some "humble pie" in the process.
As regards the testing protocol there is insufficient detail to form an opinion. What were the
recovery periods? Was blood-lactate reading involved? Even then unless the recoveries
were very short, given the 80% pace criteria I'm not sure they would have had a
meaningful result. And as you say, how does an athlete judge 80 per cent?
Do you know who is doing the testing and analysis?
It would be good for you to speak to someone and find out what they were looking for and
based on their findings, what prescriptive changes to your training they advocate.
Then its up to you to accept or reject the advice, but you are entitled to make your
decision on a full understanding of the available information.
But based on the session you described, the testing cannot be looking at speed
characteristics.
It must be attempting to judge "holding time" for the 150m, and presumably the backend
150 of a 400m.
If the criteria was to try to run the pace/rhythm of the last 150m of a 44.0sec 400m,
stipulate a fixed recovery of say 2min to 3min, and repeat to see how soon your guy fell off
the 17sec (for last 150) curve, then that would be pretty relevant. A very German sort of
thing to do.
Kk
CF:
A: The 'tests' your athlete was put through are bullshit.

B: Keeping you in the dark is bullshit.
C: We already know the guy running the program doesn't know what he's talking about
with his 1 hr jogs.
D: This is a 'dog and pony show' and it's gotta stop before some new bogus 'test' causes
real and lasting problems.
Originally Posted by S.Bones

I'll begin training a group of long sprinters in their GPP using the Kitkat concurrent template. I'm looking
forward to seeing what will happen.
Unfortunately, one of our better 400 men (who also is my son) is playing soccer and will be until
February 8, which is the week before we'll finish the GPP with the main group. This means he'll be using
soccer for his GPP except for one of the weekend days (they only train 5 days a week) which we can
devote to track specific work.
So my question to Kitkat and the others - what should I have him do on that one day of the week?
Last year, my son's first year of serious training, the guy coaching the group had a somewhat short to
long approach, so we figured soccer counted as acceleration work and we added speed endurance on
the weekend day.
But following Kitkat's template, it seems to me we complement the accel/aerobic elements of soccer
with strength/lactate work: the long hills, the 5x200, the 300, 250, 200, etc set. If this is right, which of
those workouts should we emphasize, or if we should use all three, in what sequence? Or should we do
something completely different?
A bit more info. He's just turned 16, has trained seriously (six days a week) for 18 months. He's in his
sixth week of serious weight training (squat, dead lift, bench press, overhead press, and power clean)
which he'll continue at least through the first of the year. Track PR's: 11.5h, 23.49, 51.59 - although
given the work he did to get ready for soccer (mostly CF's GPP) he could probably take at least .3 off
the 100 pr today.
Thanks in advance for your help - this thread and this board has been a wealth of information for me.
KK: I would be restricting training to five days a week at The Most at 16, preferably only
four.
If he is to do anything specific to track, while not detrimental to his football, then I would
look at something like medium-range split-runs, eg: 120+50, 150+60, 180+70, 220+80
with 90sec to 2mins between reps; 10min to 20mins between sets.
I wouldn't go past 300m in total distance and the sets I've listed are samples of what I'd be
thinking of doing.
You could run both reps hard, or you could go 400m race-pace for the long (first) rep and
then 100% effort for the shorter (back-up) rep.
You could also nitially restrict the Session to only two of those sets, or something like that.
Eventually then you have the option of: (a) merging the split runs into one single long
Special Speed Endurance sprint (ie, instead of 220+80, he runs 1x300);
(b) running an extra split run, so thereby building the volume of work;
(c) running a session which includes one SSE run and a set or two of the split-runs.
Kk

Thanks Charlie! Those were my thoughts, but I did not want to use the language!!
The next 'b ... s ....' tests are planned for the beginning of January 2007. We already KNOW that my
athlete will be ill .... IMPOSSIBLE to travel and to do the tests!!
CF:
I try to be polite but sometimes these guys just plain get under my skin.
I hope your athlete 'recovers' just after the test!

From what I recall 38 sec 300m but it was more the comments and my question
Fatigue seemed strange. Even though i felt lactic slowing me down, it felt more a lack of heart/lung
adaption than an accumulation of lactic acid (H+ ions). The burn akin to battery acid running through
the vains didnt seem there. It was more like, lack of O2 or even say, energy levels were burned out and
legs had a lack of energy, lungs were breathing hard n fast and heart trying to keep up to lungs. Does
that make sence? Even though lactic was being produced, and slowing me down, it didnt feel like tha
major reason for my fatigue levels. A lack of conditioning seems a more fitting reason??
As one gets fitter, and more used to going hard n fast in these sessions, one should feel the lactic more
as speed improves nearer to max? Or for that burning sensation, perhaps a different session is needed?
Im too tired, its late, ill think over it tomorrow!
THAT is how I always feel. I never feel lactic acid as described and as say 20 rep squats...NEVER! My
legs just get heavy and I slow down. Is this more of a conditioning issue?
KK: To be a good 400 runner you need to be able to generate high level of lactic acid. You
also need to be able to process it (recycle it). It's not all about buffering.
No burn - ever - may mean an athlete is unable to generate enough of the stuff, perhaps
because s/he's not genetically constituted to be able to do so, or because s/he may not be
dipping into that energy source sufficiently to generate acid at a high level, or because
they're Dead and feel no pain
John, it's a question for the exercise physiologists to explain properly.

KK,
thanks for that, some things we know
1. I'm not a good 400m runner

2. I'm not dead
3. I do feel pain but not the lactic burn.
From that perhaps we can conclude that in my case (and never forget it is always about me ) it is I
unable to generate enough of the stuff, perhaps because I'ms not genetically constituted to be able to
do so, or because I may not be dipping into that energy source sufficiently to generate acid at a high
level.
Sooooo, in light of this what if any adjustments should be made to your overall model?
Or is it simply a matter of time sticking to it and that will alter?
Or it may never occur (not sure if that is good or bad )?
KK: Can't do much about changing genetics or raising the dead. But I would say that in
the last couple of weeks you've made a change of emphasis in your training which was
always needed and your large 400m PB last weekend suggests the type of work and effort
is now more approrpriately directed toward the 400m. So stick with it. The human body
adapts slowly but it does adapt

Over the coming weekend, the first meeting of the new season for my athletes! Some of the juniors just
started with some fast work, but my best athlete is still busy with the second 6 week cycle of the GPP. A
new national record will be difficult! But at this stage, I think it will be good to see what he can do ...
and what he struggles with!
As I will return home only after a week, you will have to wait for the results! Will keep you updated!
KK: As I've said, racing in mid-cycle of the general prep phase is bound to disappoint, but
if you can take from the good aspects and brush away the negatives, then fine, have a run.
I know the weakness in my program coming off the 2x6wks GPP is always the zone from
about 120 to 300m. The athletes seem to float through that zone, rather than really be
able to attack it. So if your athlete(s) are racing or time-trialling over 300m they will be
disappointed. They would be much better doing a test Set, like 300+150 (and looking at
the backup 150 as the crucial consideration in the test).
After 2x6wk GPP the athletes will have the basis to finish a decent 400m, but not the speed
or freshness to race a decent 300m. They will have the strength though to round out a
decent 400m. But you're not testing that when you race a 300m and for this reason your
athletes are bound to be disappointed unless they fully understand the nature of this
program.
That's why I never let my athletes compete, even in a relay, until after they had completed
2x6wks GPP As Well As the 4x1wk Transition phase.
The Transition phase was always a vital bridge to harden up that 120 to 300 zone. The
session most importnt in the transition phase was the 250 to 120 ladder. (sometimes I
varied it to go 260, 180, 160, 140, 120) - all with about 10mins recoveries.
This was usually the Wednesday session, coming off a Rest Day. After 4 weeks (4 sessions)
of this and other faster, longer recovery training, the athletes were ready if needs be to at
least race a relay.
Importantly, the speed and freshness gave "birth" to the strength. It was like watering a
seed and seeing it transform into a force of nature

Do you think that could be overcome by incorporating more speed work in the program? or even going
only doing 6 weeks GPP before a transition? That way you are never too far away from speed work.
KK: No, not really. I've tried a few variations and they Never produce the best outcomes. I
still keep returning to the same kind of work, in the same order, in the same numbers, in
the same cycles. "Speed" (as in maximum velocity) isn't really the primary issue in the
400m and in the GPP because you are trying to prepare for great races many months later.
You are trying to develop all the performance threads but mainly you are trying to develop
the things which will allow you to run on in that last 100m of a fast 400m.
If you follow a short-to-long approach, as in Wolfgang Meier's program (for Marita Koch et
al) then you will be looking for maximum velocity development from the get go. But to my
knowledge, nobody very few - if any - other 400m champions have run their fastest, or
won their greatest tournament, training short-to-long.
And, as we know, the DDR programs all had a lot of support - just ask the former DDR
head coach Dr Ekkart Arbeit (previously DDR head throws coach, and a member of the
executive committee of the bastards overseeing the DDR "state plan").
Oh, I forgot he forgot: Ekkart Arbeit is doing the rounds these days offering a great
impersonation of Sergeant Schultz - "I know nothing".

KK, to see if im getting your template right.
Gpp phase- 2.5wks of hill work

- 2.5wks of track work (6 x 200's/split runs)
- 1wk of testing and lowered volume
- (test what though?)
- 2.5wks of hill work
- 2.5wks of track work (6 x 200's/split runs)
- 1wk of testing and lowered volume
Transition phase of 4weeknegative split -- 200's ie, 200 in 23 rest 2min 200 in 22 thats 1 set. How
many sets? Or would you continue with the 6 x 200's?
- ladders at speed
- Longer efforts with longer recoverys
Comp phase
- negative split runs over 200m
- 150's with max recovery?
- ladders
- reduce volume or maitain volume?
- how much short recovery work would be done still?
Am i sort of understanding it, in a general sense?
KK: Boldwarrior, Not at all. Where did you get these ideas from?
The work is laid out day by day, rep and set with recovery times and target times, cycle by
cycle. The entire philosophy is also there. It's just back a few (dozen) pages I'm afraid. I
put it all down so as to avoid any chance of confusion and also to avoid having to write it
all over again.
pretty sure pindaman prepared and posted a distilled version of the discussions on
"concurrent" programming and he posted them on the forum.
One of the forum members dfadfd was kind enough to offer these links to someone else.
Hope the links still function . . .
You can read the lactate threshold thread (its extremely long), but id recommend reading
the posts by kitkat, who has trained champion 400m runners. Most notable of this thread is
in the middle of p22 where he outlines a 12 week GPP (General Prep Phase), which would
give you an idea of how you can schedule your GPP.
Also Pindaman summed up the lactate threshold thread nicely in one of his posts
http://www.charliefrancis.com/commu...hlight=pindaman
Id read that first to give you a gist on what to expect in the lactate thread.
Finally an inseason plan, which before you do this you can do a modified version of kk's
transition phase (4 week phase after Gpp and before competition)
http://www.charliefrancis.com/commu...phase#post95517
(middle of page)
ok, looks like those links have died. I found Pindaman's extraction and here is the link:
http://www.charliefrancis.com/commun...light=pindaman
and here is an outline of the GPP as described on page 22 to sprint_coach:
KK: Hello Sprint Coach,
I used the general prep to develop virtually everything EXCEPT pure speed. We stayed in
touch with high velocity running during the so-called speed-power cycle, but not with the
sort of training we did in the nine months which followed the 3-months general prep
period.
During GPP I tried to develop the strength to finish the last 80m of the race. We developed
the base, then maintained and further developed a thread of that strength at even more
race-specific levels during the pre-season and through the in-comp period.
So the so-called strength-and-endurance cycle of 2-1/2wks went like this:

Wk1
Day Session(s)
1. 2-3 x 4x150m
2. Long Hills + Weights
4. 5x200 + Weights
5. Long Hills
6. Jog (15-30mins) + Weights
7. Rest
Wk2
1. Sprints ladder 350, 300, 250, 200, 150, 100, 60, 50, 40, 30 - slow walkback recoveries.
2. Jog 15-30min + Weights
4. 2 (300+150) + Weights
5. 5 x 200
6. 2x5x100 tempo runthroughs, walkback + Weights
7. Rest
Wk3
1. Long Hills
2. 3x3x300m + Weights (Upperbody only)
4 Rest (or Warm-up, warm-down) +NO WTS.
5. Track fast, relaxed 300+4x60, 250+3x60, 200+2x60, & 150+1x60.
6. Jog 15-20mins + Weights (Whole body)
7. Rest
Wk 4 (Repeats for Wk5):

1. 300+60,50,40,30; 200+60,50,40,30; 150+60,50,40,30 (30sec rest between long rep
and first short rep)
2. Field Circuit (about 6mins) + NO WEIGHTS
3. Rest (or 1hrs Gymnastics)
4. 300+150, 150+150, 100+80, 80+60, 60+60 (all 30sec b/reps; full rec between sets) +
Weights.
5. Jog 15-20min
6. 3-6 (2x60m Skip, 2x80m Sprint Buildups, 2x80m Sled Pull or Equivalent Light
Resistance)
7. Rest
Wk 6
Rest & Test Wk
1. Rest
2. Warm-up, Warm-Down
3. Trials 300m (stand start), and 150m. + Weights (Lowest Reps Possible).
4. Rest
5. Trials 80m and 200m + Weights (As Normal, all exercises, for volume at 80-85% of
1rmax)
6. Rest
7. Rest
REPEAT 6-WK CYCLE STARTING FROM WK 1.
Now that's the basical outline. You have to monitor the athlete closely. I don't want to be
prescriptive with times because every athlete will have to vary, depending on training
years and ability and commitment. No-one is going to go from being a 50sec runner to
44sec in one year (unless they have previously been close to 44sec).
I make zero demands during the first cycle. But I use that to calculate (also based on PBs
and standard 400m models) what MIGHT be appropriate target times for the reps for each
individual.
The second time through the cycle, I ask more of the athlete, of course with consideration
to all the things posted earlier on this thread.
As I said, "absolute" speed is not really being develop. There is too much volume even in
the speed-power cycle to classify the work as 100m develop-type stuff. But as the athletes
get fitter, they can deliver some fairly impressive speed through those sessions - especially
over the years. The best male 400m runner I had the honour to work with started to run
some ridiculously quick times during some GPP sets. Then again his body adapted over the
seven years (double periodised) we worked together.
Kk

Thanks KK, so what about situations where decent max speed isn't already there yet there is a decent
amount of time? Say 28-29 weeks weeks
Do you think it is feasible to do something that is along the lines of

8 weeks heavily influenced by CF GPP
6 weeks a blend of CF GPP and yours
4 weeks transition style
6 weeks your GPP
4 weeks transition
all with regular rest & testing throughout.
Right about now I'm guessing KK is screaming and smashing the keyboard going NO NO NO when will
these dumbasses learn !!!
Feasible, yes, probably. But who's going to be the subject of the feasibility study?
If it works for you, great. Then again, you might mess up two good systems and produce a
camel instead of a race horse. Not that I have anything against camels. . . some of my
best friends ....

KK,
what was the background and times of your athletes before becoming 400m specialists? I'm guessing
they were pretty succesful over 100m & 200m.
I know your top guy couldn't race under 200m due to injuries but prior to that?
KK: The top male ran 100m and 200m as a junior and was extremely competitive before
concentrating on 400m from the age of 17. As a sub-junior I know he regularly ran sand
dune circuits on a Sunday.
The top female ran cross-country and won 3000m track races as a youngster before
switching to 400 and the shorter sprints.
She retired for about 18 months and came back to run all three sprints with me, winning a
state title at 100m, a national title at 200 and was top-8 on the IAAF grand prix points
rankings (not the new, current rankings system obviusly because she's long since retired)
before reaching an Ol 400 final.
KK: In private messaging, sprint_coach has been in touch to advise things did not go as
fast as had been hoped in a mid-GPP race. "Athletics keeps you humble" was the comment.
That's the problem with plans: if you break from them, you usually regret it. Then again, if
your federation demands it, you have no choice but to eat a bit of humble pie. Remember
though, the background work must be done some time. Hard to lay a base when racing
demands freshness and maximum velocity. Hang in there sprint_coach.

you always refer to not bending at the hips during the bottom bend of the 400m. are the image on post
#1129 and 1130 as good as it gets?
KK: Yes, I think so. But not dropping the inside hip is contingent on straightening (pretty
much) the knee at the moment when the hip, knee and ankle line up. I haven't found
many decent photographs which illustrate the point, but there are a couple in this series of
Michael Johnson in his upright running mode.
I put the start shots in because they are excellent images of what he does in the set and
acceleration modes.
Block and acceleration experts may be better to offer analysis, but one thing I take from
these is how he loads his spine, backing up against the blocks.
The only thing about his block and acceleration that I could offer is he doesn't seem - in
these images at least - to place a huge emphasis on how fast he gets out. I say that
because his heels are not pressed back against/over the blocks, and his arms appear to
have very little range of motion at the start. It's like he's getting out as relaxed as possible,
which is not a bad thing in 400m.

After a few days of 'sulking' - we are back on track!! A mid 33 is not what we planned for, but the bigger
picture remains ... Japan is ONLY in August/Sept 2007. Ample time to prepare!!
Although it was HARD to accept the outcome, we have learned a few things. (Patience is one!!) And I
am still pleased that my athlete competed - although in the middle of a GPP cycle. If one sees
everything in perspective, it becomes easier.
My athlete struggled in the heat - it seemed as if he was HEAVY in everything which he tried. The start,
the first part, the bend, there was no 'floating', only HARD, SLOW running, etc etc. In the final he
improved a LITTLE, but he still did not look like the athlete I know. It was even difficult to analyse and
tell what the reasons are. Thanks to Kitkat, NOW I know what happened!
Furthermore, what I DEFINITELY learned - no athlete OR coach in track and field can become arrogant.
Maybe if you are Clyde Hart??!! I am NOT!!
KK: Sprint_Coach, Merry Christmas...
I don't have the patience to keep trawling through all the old log booklets I kept for
athletes back in the middle ages (80s-90s) but the only 300m time trial I did find for my
best male 400m - recorded at the end of a block of GPP in the first week of June of 1989
was 33.41 hand-timed on a wet track.
Not very impressive considering he was about to go to Europe, but we had decided winning
Com Games in January 1990 would require a lengthy buildup which would mean not really
peaking for the Euro circuit in 89.
Rightly or wrongly, he went to Europe with heavy legs but still came home after 8 x 400m
races all under46sec and ranked 3rd on the grand prix. More importantly the huge
strength-endurance base we figured would be needed for him to win Coms was not eroded.
Remember he was coming into a Com Games schedule of 4x400m rounds in 28hrs. We
could/should have done a better job of Europe perhaps, but easy to say that now. Our
thinking back in 89 was that he wasn't ready to go 44 in Europe and again in January.
Anyway, to get back to the point, I don't think your guy should be concerned not breaking
33sec for a 300m in the middle of GPP, if he's sticking close to the reps/sets we have
talked about in this forum. My best guy couldn't break 33 either, but nor would you expect
that of him under all the circumstances.
Kk
Originally Posted by Slowspeed

PJ mentioned something in the earlier post about indoors running, How would you taper a 400 for the
indoor season. Is it different from all the discussion on this thread? Would you still do the fast 200 and
fast 300 and 200+200 and so on........
KK: I never prepared anyone specifically for indoor. The best guy I worked with got a
bronze at world indoor and the best woman got fourth at the 400m off the work described
in this thread. But I don't know how the medallists' training differed. Maybe they were just
superior talents or had more experience running indoors or had better programs - or all
three.
But the distance is the same. I do think the ability to accelerate (to establish the pole
position and/or to fight off a challenge) in the indoor 400m is an asset.
So I'd be mixing up the longer rhymic 200s and 300s with some of that nasty short backup
stuff, like 60, 50, 40, 30, 20 and even 10m bursts, backing up off the longer depletion rep.
Just my opinion, but when I was actively coaching competitors (rather than working as a
sounding board to coaches, as I tend to do now) the indoors didn't offer much prizemoney
and it wasn't any sort of a priority.
The year my top guy won his indoor medal he went to the worlds as his holiday before
beginning the long preparations for his major outdoor ambition. (Maybe that's why he did
drag a medal indoor. lol )

Kit Kat,
You said that getting vertical is trainable. How could I address this issue in my training if I feel im
"sinking" or losing my quality of contact at the end of my race?
KK: For Sure I answered this same question ages ago in this thread and I reckon it may
have been you who asked it last time as well.
But to repeat the answer, essentially it's a case of developing strength and using it.
Applying "strength" to "get vertical" in the home straight of a 400m is wrapped up in
mechanics and how you use them. Working your arms (hands up to the eyes if needs be)
and getting that triple extension through hips, knee and ankle are a big part of it.
Maintaining a good quality of contact (ie, not over-striding) and good rhythm are also
major factors.
Training for that involves learning what it feels like to achieve triple extension in the fog of
fatigue, something you can attempt to simulate in training by doing a long rep(s) as a
depletion effort, followed shortly afterwards by something quite explosive, such as a 60m
flying sprint.
You may also care to try developing power-endurance by rotating reps of sprint, sled, high
alternate-leg skipping over 60m to 80m. Five or six sets will get anyone going and let's see
how high you can keep those 80m alternate skips (take-offs) going.
Of course it is said by some coaches (inc me) that 400m runners come home with their
arms. The arms are like pistons in a car. If they slow down or lose motor pattern, so do the
legs (wheels). So in the gym, do your bench and power-cleans by all means, but you may
find some sets of boxing sparwork or pad work will enable you to keep those arms
swinging. We used to go 2 sets of 10 x 30sec punch, 15-30sec rest.
TV footage of the top guy I worked with/for taken from behind showed him running the
home straight to win the Com Games 400. Although he is a white athlete, the back of his
shoulders looked quite black - because of the blood filling those hard-working muscles
involved in keeping his arms punching to the line. It is a video I've used to show doubters
how hard the arms work in a 44s performance.
But you can tell a lot about the event just by examining the photos I've attached here,
especially the ones of Tonique winning in Athens 2004. All the women finalists really using
their arms well to maintain their stride rate and rhythm but this also has the effect of
getting them a bit airborne at toe-off.

Training for that involves learning what it feels like to achieve triple extension in the fog of fatigue,
something you can attempt to simulate in training by doing a long rep(s) as a depletion effort, followed
shortly afterwards by something quite explosive, such as a 60m flying sprint.
You may also care to try developing power-endurance by rotating reps of sprint, sled, high alternate-leg
skipping over 60m to 80m. Five or six sets will get anyone going and let's see how high you can keep
those 80m alternate skips (take-offs) going.
QUOTE]
KK
Can you explain what you mean by long reps as a depletion effort.
Also your power endurance session---would this be 5 x (sprint+sled+skipping) over 60/80m ?

what rest would you use between sets and between sprint/sled/skipping. what weight is the sled ?
Thanks
Weegiecoach
KK: Hi Weegiecoach,
Depletion effort is just my clumsy terminology to attempt to describe depletion of "energy".

I used that term early as a young coach and it's stuck. But essentially it is a run (or series
of runs/efforts) which will be just enough to fatigue the athlete. In a two-rep split set, the
emphasis for the performer would be to produce the more significant effort on the second
rep.
On the so-called power endurance sets/sessions everything varied according to the age and
training age and abilities of the athlete, and how they managed the session on that day.
The poundage was never great, just enough to enable the runner to feel that he had to
apply a bit more force through the distance to keep the sled moving at a pretty quick pace.
I used to emphasise that the athlete set his/her pelvis into a neutral position and kept it
there once they could got into their running. Some runners found that with the extra
resistance they could more easily "feel" the position of their pelvis and the importance the
position of the pelvis played in helping or hindering (if there was anterior rotation) the
sled-run.
Reps and sets were mostly based around the idea of 1-6 reps, 1-6 sets. That seemed a
pretty safe and effective guideline to lifting in the gym too.
The sequence was (rightly or wrongly) heavy-to-light: so one set went 2x60m sled ,
2x80m high skip (alternate take-off foot on every third step, but you could do them every
alternate step), and finally 2x80m build-up sprints (but these were definitely sub-max
pace).
Recovery varied but was always casual walkback between all reps. Recovery between sets
was never less than 10minutes and varied according to the weather as much as anything.
If it was extremely hot, they took more recovery time.
The athletes seemed to like the session.

And I felt that within the context of my own program, the session played a role (like all the
other sessions).
Originally Posted by weegiecoach

KK Thanks for the very quick reply.
so on your depletion session you could do something in the 200-300m range then add say after 30 secs
rest a very fast short sprint 30-60m range.How many sets ?? or would this be judged on how well the
athlete is running/coping??
Like the sound of your power endurance session and may try this one out but with a tyre as I dont have
a sled and only over 2/3 sets as the athletes are only 17/18 years old and for the females the first year
at 400m -- moving up from 300m.
I have used a number of your sessions and modified them to suit and seem to fit in well with the other
session we do.
Thanks KK and others this is a very helpful thread.
KK: Hi Weegiecoach,
The duration of the "depletion" run/rep will depend on the training age/ability of the
individual and how long they need to run at say 95% effort before they get a good dose of
muscle fatigue (lactic acid, whatever).
Young kids might get lactic after 100 to 150m. But mostly with teenagers of 17 and older
I'd be using 250 to 300 as the depletion run. Yes, then 30sec, but you could extend out to
three minutes if you want, before adding the back-up rep.
If you are looking for a huge lactic generation, then go long rep followed by another semi-
long reps, say 300+150. But if you are looking to test or enforce some sort of ability to run
with race quality simulation for the 400m, then maybe you want to go long and short, say
300+60, 50, 40, 30, 20. That's more testing/developing the neural/power (for want of a
better definition) capacity in the home straight of a 400m.
I would say the nature of these split runs is speed endurance.
gotta rush now, later

kk
KK: FINALLY got to see and study Charlie's 400m program models, both short-to-long and
long-to-short. BRILLIANT. Well done him.
I think I would have been sorely tempted to have followed his ideas had my own
circumstances been different in the 80s and 90s when I was hard at it and had to figure
things out for myself.
I always said I think one of the weaknesses in my program is I didn't emphasise the pure
speed and Special Speed Endurance I, quite enough.
I would think that anyone coaching or racing 400m needs to study Charlie's 400m models.
They are on graphs, illustrating the GPP (first 12 to 16wks I think). I'm sure Rupert would
know how you could access this. I've only seen the graphs and so I'm not sure if they are
on a particular DVD, but surely they must be.
I am interested in this too. I have been thinking about 400m training (in theory at least) recently and
have come up with an idea for adapting my 100m training (which is based on the CFTS) to 400m
training - based on some of the stuff that seems to work in Clyde Hart's programme.
In essence, I have been wondering if it would be possible to stick with a 2 high 4 low day week
following a short to long approach and rather than change the content of the high intensity days simply
manipulate the rest used during some of the tempo sessions to smoothly develop the ability to maintain
form while fatigued. While speed and acceleration would still be developed in a usual manner this the
qualities usually developed through SE1 and 2 would instead be developed through intensive tempo (as
opposed to Speed Endurance 2). I think if you played with this carefully you could still maintain the
basic idea of the high/low split.
At the moment this is just a thought experiment and I am going to write it down formally so people can
help me develop it.
KK: Hey TC, (guest???)
I'm also interested in your concept. But I think there will be a difference between the
effects of SE2 and that of manipulations of short recovery and/or long reps in tempo.
That is to say, I think there may be other factors at play such as the athlete's ability to
raise the anaerobic muscle fuel supply through training in the race-specific speedband and
tolerate/clear high levels of "rubbish" (for want of a better description) associated with SE2
sprints (or, 15sec to 40sec of maximum sprinting).
Basically I think Charlie's catchcry that "Speed Is Specific To Itself" embraces the topic in a
general sense.
Maybe a sports scientist can help, but I'm thinking s/he better know what it feels like to
sprint 400m before telling us how to train for it.

How about this for a notion...
Would it not be possible to get very similar effects of SE2 (but saving masses of nervous system energy)
by doing what Clyde Hart calls "Event 300's"?
Here he would have his athletes run 3-4x300m with 5 mins rec in 40 seconds (the recovery is adjusted
based on the level of the athlete). The athlete runs the first 200 in 28 secs but "picks up" and comes
home in 12.0 with the belief that this is the zone where the training effect/adaptations takes place. The
idea is that the last 100 of the last 1 or 2 reps simulates very closely the feeling of the last 100 of a
world class 400m race. Progressions are made by gradually reducing recovery but keeping the times
constant.
As the fastest an athlete runs in a session like this is 12.0 flying 100 speed they would be able to train at
a good level the following day because they wouldn't be "fried" in the classical sense of SE2.
Thoughts??
KK: There are plenty of ways to make an athlete feel like crap and running a bunch of
300s with a tempo opening 200 and a 12-sec last 100 will be among them.
But a 400m race at high level will involve running the third 100m split of a 300m in approx
11sec or faster (not in the 12secs) [and the last 100m of a 400m in approximately 12sec
or faster].
Perhaps the last reliable biomech studies at an Olympics show that in Seoul the women's
400m winner, Olga Bryzgina, split 12.06 for her 3rd 100m and that in fact all
eight women finalists clocked 12.78sec or quicker.
The men split: (gold) 10.72sec, (silver) 10.90, (bronze) 10.81, (4th) 10.94, and
(5th) 10.98.
Obviously it is also about how the athlete utilizes the available energy on the day because
seventh placed Ian Morris split 10.83sec but barely broke 45sec for 400m, while the winner
Steve Lewis finished in 43.87sec; Lewis segmentals were 11.26, 10.15, 10.72 and 11.74.

KK, I was actually talking about the 3rd 100 of the "Event 300's" in training being used by Hart to work
on the 4th 100 in a race. That is just one of a number of "drills" he uses. Thanks for the information you
provided though - always useful
MJ managed an 11.52 last 100 in the final in Seville. Does anyone know if Butch went faster in that
segment?
KK: Butch certainly ran faster for the last 100m of his WR 400 than MJ's Seville split; think
11.1 or 11.2 was Butch's Zurich time.
Cannot see how running slow 300s and non-specific 300m segmentals would help produce
a spectacular 400 time - unless this work was a bridge to something more in the rhythm of
the race. I've seen plenty of 400m coaches run mediocre 300 and smash the final 100m in
sub-12sec confident this would set them up for a great 400m. BUt when they raced 400m
and had to go through 300m at decent pace, they produced nothing but rubbish in the
home straight.
Then again coach Hart has the best 400m guys in the world these days, so obviously I am
missing the point - or he (& Michael et al) are not offering full disclosure. And if I was in
their Nikes, nor would I.
Speedman, I'm not doubting what you say is what Hart does. I just suggest there is
probably more to it.
I had trouble accepting (and still don't) Michael's comments in his highly-paid coaching
clinics that 6x200 in 26sec with a 2mins recovery was all there was to his "endurance"
training. And lately I've heard of a session of his: 10x200 in 20.8 to 21-flat, which is
astounding. And as Charlie has always said: "Astounding performances come from
astounding training."
Originally Posted by star61

KK,
Your posts are incredible. As the father of an aspiring 16yo daughter, your posts, and this entire forum,
have answered hundreds of the questions I've been trying to get an answer to for months. Now one
more question. Earlier in this thread I remember you speaking about the 6x200 sets, (or mayber
3x2x200) with the first rep slow to moderate followed by an all out rep. I believe one of the versions of
this workout you recommended was a slow to moderate 300 followed by an all out 150 off 2 minutes. Is
your issue with the training quoted above based on pace of the initial 300m, the rest interval, or the fact
that they relied too heavily on this workout with not enough work directed to the first 300m run at race
pace, or am I totally confused?
Again, thanks for all of your incredible input.
KK: Star61, thankyou for your kindness
Any and All of the above. Any of the elemnts of a set can be varied to provide a race-
specific stimulus. I sometimes went race-pace 300m and backed up with a race-pace 60m.
Sometimes in lieu of a 400m race, we'd go race-pace 300m and give it what's left for a
backup 150 to trigger that "lactic response". Sometimes the winds were too difficult and
we'd go a tempo opening rep and then smack the back-up with the wind assisting.
Sometimes we'd close or extend the recovery time between the reps.
But always there was an element to the sets which was event-specific, or was Leading To
race-pace specificity.
The exceptions were in some of the GPP volume, such as 3x3x300m which was an
anaerobic threshold type of sesssion, hoping to enhance capillarisation (flush and feed
mechanism vascular network), so there was still a method to the madness.
Obviously coach Hart is a master of his own program and the results are there for all to
see. I just need to know more about the jigsaw puzzle and what I get from those who
Claim To Know is lacking in plausibility. I've coached the 400 and did OK with the people
who chose to work with me. So I think I do have a "feel" for the event and it's training
requirements.
The "event 300s" set/session is fine in itself, but as described (and as I objected earlier) it
does not adhere to race specificity for a 44-flat performance. Now coach Hart, who is a
lovely man, would probably have no arguement there and may point out the discrepancies
in the interpretation of the set (as to it's purpose in his grand design).
But I think there has been so much disinformation spread by many (presumably not coach
Hart himself) that my purpose in objecting is to ask people to try to think logically about
the elements and "event specificity" of what they are being fed as the be-all and end-all of
Michael Johnson's phenomenal WR level of success in the 400/200.
The "event 300" would need to move along the speed spectrum some ways before it would
be relevant to helping MJ rip through the second 200 (and particularly the third 100) of his
greatest 400m peformances.
Kk
FROM www.sports-fitness.com, which is a British website. This article is in the greatest

tradition of British coaching: full of detail. Thanks Speedman for finding it and posting it
here.
Elite coaching special - Clyde Hart

Page 1: The greatest 400m coach of all time - Clyde Hart Next Page
The greatest 400m coach of all time? Clyde Hart
Clyde Hart can stake a claim to being the greatest 400m coach of all time.
He has guided Michael Johnson and Jeremy Wariner to the top but there is far more to the
man than that. He has worked with a 3min 50sec miler and 1min 44sec 800m runner. On
top of that the man from Baylor is always fun to listen to.
So we found out what he had to say about training and preparation when he visited the
UK.
Introducing the system

Clyde told us about the set up in Texas. He said: "I have been coaching for 40 years and
have always admired the British system. A lot of what I have done in coaching I have
stolen from the British and the best coaches around the world. With any good coach if they
have not stolen from the best men in the business then they are a fool.
"This is what not only Michael Johnson did for 15 years but what the kids will be doing in
Waco, Texas, today and what was done before Michael Johnson got on the programme. He
didn't influence us to change the programme. I learned a lot from Michael - I have stolen
from coaches and gained from every one of the athletes I have had.
"A lot has been added to the programme that is there due to the problems Michael Johnson
and the others were having.
"Our system is different to that in the UK but you should never criticise until you have
walked a mile in another man's boots.‖
Clyde believes the 400m is a good event to focus on when building a team: "When I first
came to the university I coached all the running events. I thought, 'you have got to have
quarter milers as they can move up or down'.
"Our relay squad would often be two quarter milers and the others may be hurdlers or half
milers.‖
"I have had sub-four minute milers - I have coached Todd Harbour- a 3min 50.34sec miler.
But the quarter mile has always remained the focal point of our track programme.‖
Hitting top form at the right time is a key part of Clyde‘s programme: "If you look at where
my kids have run their best times most of them have been run at the big championship
meets.‖

Page 2: Learning from schedules & no-one's perfect Previous Page | Next Page
Learning from schedules

Clyde is keen to point out that it is not just a case of copying his schedules to run well. He
said: "When you get a workout whether from a book or a magazine [you are not going to
get the same results out of them]. I have got Seb Coe's workouts but I have never had a
1min 41sec runner - I have had a 1min 44sec guy. Some of the stuff I have got from them
is good information but I am not going to get exactly the same results out of them.
―Going over Michael Johnson's workouts - which is what I am going to do - is much the
same as if we were all chefs and I was giving out a recipe. If I gave some recipe out and
said to bring back your casserole I doubt that any one would taste the same as any other.
Some of you would take a taste and decide to add a little salt, or some more spices. The
secret is not in the workout or training, it is in why you are doing it or the time of year you
are doing it. You need to know when to implement it, when to back off, when to add to it -
you need to know why and analyse it."
No-one‘s perfect
When Hart started out it was a case of ‗We ran speed yesterday, let's do strength
tomorrow and then lets do over-distance‘. The systematic approach has been developed
over the years.
"I was a bit better for the distance runners. But it was a bit of flying by the seat of your
pants, there was no systematic approach. But I had national champions before Michael
Johnson.‖
As with all coaches Clyde has had his regrets: "I probably made my biggest blunder in
1990. But hindsight is always 20:20. I had always dreamed of winning the national
champs. I had Michael Johnson, Tyrell Davis and three pole-vaulters. That was not enough
to win unless each of them won or got pretty high. We got second in the 4 x 100m and a
half miler got second in 1min 47sec. Michael won the 200m, in second was Frankie
Fredericks and then 45min later he ran a 43.4sec relay leg. If he'd run the 400m we'd have
won.‖
But Clyde knows if he had done things differently history may have run a different course:
"In 1995 he [Michael] wanted to double at the Olympics. I said, 'Why don't you think about
winning the 200m or 400m?' He said that had been done and that he wanted to do them
both. He won both at the World's in Gothenburg. If he'd run it in 1990 and got second we'd
have won. But may be it would have soured him and then he'd have not gone on with the
event [the 400m].

Page 3: The learning process & The system Previous Page | Next Page
The learning process

Clyde has always been a scholar of coaching and looked to learn and improve.
He said: "I thought, 'There has got to be a better way to train the 400m people. I am not
training people to produce Olympians, I am doing it to produce a team for the university,
our job is to produce a good collegiate team.
"Talking to coaches around the world I came up with the best things people are doing to
train 400m people. We have cleaned it up here and there and learned a bit. But basically
the programme we use is the same as 30 years ago but a bit better. We have got it better.
The rest factor has changed because we are learning all the time.‖
The system
Clyde has developed a highly successful framework that leads to success: "Virtually every
Monday we are going to do 200ms. In our system we have a year round programme. We
do get some kids who have been playing football. One ran 45.1sec - he'd played football all
Fall and I got him in the January.
"We start in the fall. Our college season is on until June - about six weeks to two months
out from here.
"From September to December is basic training. The four to five weeks up to October they
are on the grass areas, running ideally on a slight hill. They build basic conditioning with
aerobic work. Aerobic ability is important. The 400m is not just about anaerobic - that view
is antiquated.
"From what I have learned in the last 30 years I am not learning much new knowledge but
my knowledge is being reinforced. Coaches today are not smarter than in the past but they
have a bigger vocabulary. We used to do ‗related work‘ - now we do ‗plyometrics‘,
everything has a label to it and science proves what we're doing.‖
Clyde believes the principles of training are the same for many events: "I trained Michael
Johnson like I trained a four minute miler. A four minute miler was doing a lot of the same
things Michael Johnson was - a lot of the same things in training but more of them.
"Everything in the programme is based on progression or regression.‖
This gives Clyde his first ‗golden rule‘: "The best coaching advice I have ever had is 'Go
from quantity to quality'. That is for anything you ever do for a sprinter, quarter miler,
miler or whoever. You get a base of quantity and go to quality.
"Right now [October 11] we are doing quantity - 30min running each day. That could be 6
x 5min run or 2 x 15min run, running some stadium steps and plyometrics. They are going
to be in good shape.
"On Monday is 200ms. Then for two days a week for six weeks we are on the grass doing
over distance work. We want to keep the oxygen uptake there. Some kids have never gone
beyond 200m but they are going to do some half mile runs.
"I'm not interested in how fast they run their half mile runs. I'm interested in what they
come through 400m in during their half mile runs. I put them down a cone at a quarter
mile. I tell them what to go through in.‖
Clyde is very clear that ‗training‘ is just that – it is where you get fitter, not where you
prove yourself.
"We race when they fire the gun, we train to train.‖
So there are not big hang ups on what the training times are at this stage: "I say, 'Come
through [400m] in 70sec and then see what you can finish in'. Some of them die, some
finish strongly. Then you say come through in 69 or 68. When you have got the point
where they are hitting half a mile comfortably instead of saying, 'We are now going to do
1100m' you say ‗It's 750m‘. Then they come through faster. You don't have to tell them to
do that. They give it a bit more as they know they are not running as far. Then you cut it
to 700m.
"By the time we are taking them to train on the track I want them to be running a 600m.
Then we stay at that until they have got their 400m time down.
"In March-April-May we get down to 450m. That's still 50m further than they will run in a
race.
"From March we never run more than 450m. I give them 50m more than they need. They
may be do two of them with a 10min break. Each one is in 57-58sec. We tried 15min and
then cut it to 14min, 13min...I found that they could handle 10min. Michael could handle
6min to 8min rest. At his best he would run 2 x 450m in 50sec with 8min rest.
"The longest workout we have ever done - not counting warm up and warm down - would
be under 20min, I think we have never worked more than 20min. That's not counting the
Fall phase.‖
Page 4: The 200m session Previous Page | Next Page
The 200m session

The 200m session is bread and butter work for Clyde‘s 400m runners. It also reveals a lot
about his training ethos – the emphasis on controlling the level of the work rather than
flogging his athletes hard.
He explained the way it works: "The first time we do 15 in 35sec for the guys and 38sec for
the women with a little over 2min rest. We run them as a five man relay - that means they
can't go off to the rest room and they can't go and be sick.
"By accident I came across the greatest instrument - coach beeper. It is a box with a horn
on it. You set a time and it will go off every however-many seconds. I got it for the
distance kids so I could see how they were going while I was working with the high
jumpers."
He could set it to go each 8sec, for example, for what should be a 64sec 400m pace
session, and with cones each 50m he could see if they were running at the right pace.
"They keep going until they have run the number of 200ms they need to do. We call it a
cold weather work out because you don't get cold - you can keep your sweats on to do it.
"One of the kids would run 28sec for one and the next would be 32sec. I didn't like the fact
they were inconsistent but they still got the workout done.
"One day I said it was 8 x 200m in 28sec. They would run one in 26 then one in 32 to take
a rest and that was not doing what I wanted. I introduced coach beeper and said he would
be running 7sec for each 50m.
"The first time they were 15m ahead at the cone. By number six they were back on the
beeper and a number of them were struggling. On number eight one guy actually leaned to
beat the beeper on the line. I looked around and couldn't see the rest of them. They were
all lying around or being sick. Even pace is harder than running hard and then taking a
break. The rule is now they can't get more than two strides ahead of the beeper or I stop
it.‖
The second golden rule Clyde has is this: "Speed and strength are synonymous. Or put the
other way strength and speed are synonymous."
The 200m session sees the target time being the number of reps plus 20. For example, 8 in
28sec, 10 in 30, or 15 in 35sec.
"Michael Johnson did eight in 28 in 2000 and he did the same in 1987. It is for training the
body, it is not he couldn't go any faster. He could have been doing 5 in 25sec but where
was he going to go? He would hit a wall. It is about the amount of work being done. You
can use a whistle and a watch or a watch with a beeper.
"By mid-May it is 5 x 200m in 25sec for the top kids. If you have got five people per team
you only get 1min 40sec rest rather than the 2min 20sec for the 35sec efforts. You have
got to go faster with shorter rest. There are only a handful that can do five in 25sec.
Michael got down to three in 23sec before Atlanta. He was taking 1min 30sec rest and did
it from a dead start not a rolling start as a relay.
"Other kids have tried four in 24 and not managed it. It depends on how you time it. It
should never be a race and never be a time trial. It is a progressive session.‖
Page 5: From Blue Monday to Tuesday, speed and strength are synonymous Previous Page
| Next Page
From Blue Monday to Tuesday

Clyde does not have the sessions on given days by chance there is method to what is done
when. Clyde explained the thinking behind Tuesday‘s training. He also gave proof of how
conditioning is key.
He said: "Monday is a good day to do the session. We used to do it on Tuesday's. They

race Saturday and rest Sunday so Monday ought to be a good work out. But they complain
and moan on a Monday - we call it ‗Blue Monday‘ as they gripe and moan. By Tuesday
most of the kids have got it out of the system.
"Tuesday is an over distance day. We start it early in the year doing the half miles and
cutting it down, moving the finish cone, getting shorter but faster. We do them in sets of
two. The half milers may do more sets but with the same principle.
"For 400m we do 2.5 times race distance so workouts are about 1000m long but we can go
well over that when building the base.
"I'll give you two examples of why these workouts work. We don't have the luxury of going
in the lab to measure VO2max or lactate every day.
"The very first year I put it in the 200m workout we had our mile [4 x 400m] relay team
run 3min 12sec mid-April - that's a 48sec average. It was going to take 3min 10sec to win
the Texas relays. We had always put off speed work until two weeks before the Texas
relays but we kept postponing our speed work because of the bad weather. The kids kept
saying ‗We have not done our first speed work‘. One kid said: ‗All we have been doing is
those stupid 200s‘. They had done seven in 27. As I have said I believe that strength and
speed are synonymous. We had been doing drills and quick step work in the gym.
"We got in a battle with Texas Southern in the relays and finished in 3min 6.8sec - a dead
heat.‖
The team had averaged 46.7sec per 400m leg.
Clyde revealed: "On the way back I asked our anchor leg runner, "How did you feel, you
were worried about not being quick and fast?" Without hesitation he said, ‗Number five.‘ I
asked what he meant and he said he felt like he was running number five of the 27sec
efforts. That was in 1975.
"Six in 26sec still hurts even for Michael Johnson. The 400m is a phosphate race. You can
replenish your reserves even if you take a short rest.
"In 1997 in the third week of April Michael ran 43.68sec. Michael had not run faster than
28sec for 200m - he had done drills and 40 yard sprints and he had done hills. I also had a
collegiate runner do 45sec the same day so it was not just Michael.
"Speed and strength are synonymous."
Page 6: Faster work and injuries Previous Page | Next Page
Faster work and injuries

Clyde has had to work out ways to ensure the athletes reach the races fit – and that
includes injury free.
Clyde said: "This system was working for him [Michael Johnson] but he was getting hurt
doing 150m to 100m one day a week. So we changed his stretching and weight room
routine. By 1990 he was injury free. Michael only ran 100m twice. He ran 10.11sec in the
prelims at Waco but hurt his hamstring before he ran the final. At Knoxville he wanted to
run the 100m, he ran 10.08sec but injured his hamstring again. That is why he never ran a
lot of 100ms. From 100m to 400m is too far apart.
"We decided that nothing was to be all out except the relay exchange practices and starts.
We would go from 15m to 60m run hard off blocks on the bend prior to competition. Other
than that it was 400m type workouts.
"We did some 150m build ups or 50m hard, 50m relax, hard 50m."
"He didn't do a lot of speed work, he did a lot of hard work. The rest of them were doing
the same workouts.‖
Clyde was asked about Johnson‘s training before running 19.32sec for 200m and said that
this was still the case then.
Clyde said Johnson would not go flat out in training and that it was not desirable to do so:
"We were not trying to set world records [in training] we were interested in getting fast.
Michael Johnson can't run as fast as he can race in training. It has got to be submaximal.
You need to slow it down and get more work done. I have nothing against doing faster
200m intervals but it can be done the other way.
"We don't do full racing speed or time trials but after training we will do 4 x 40m hard with
30sec rest. I tell them that's their reward for a good workout.‖
Page 7: The 350m session Previous Page | Next Page
The 350m session

Clyde coaches with a mix of science, intuition and humour. His sense of fun comes out as
he tells the story of why his athletes moved from a 300m session to doing 350m runs.
He said: "The workouts changed because of what research said. Many people get into their
mind that running 300m is a 400m workout. It is not. It's a long speed workout. 3 x 300m
is a 400m workout - or the last one is. But why waste the three others? You need a hard
run of 40sec to get anaerobic. There is not a quality sprinter who won't run better than
40sec for 300m in practice so they are not getting lactate until the second or third. So the
next time they came to the workout of 352 yards [300m] I had moved the cone to 350m.
The first kid hadn't noticed and went off as though it was 300m and then at 320m it was
like he had been shot.‖
Clyde‘s sense of humour was really shining through as he related the tale: ―When he got
off his knees and came through the finish he was saying some very bad things about the
stadium manager for putting the cone in the wrong place.‖
Clyde then explained what he had done and why.
"The guys were coming through in 28sec and running 48sec to 350m so they had 8sec of
lactate build up. They were doing four off 5min to start.
"I got the ladies to run the same distance, they were running 31sec and 51sec."
Due to hitting 40sec earlier than the men the girls were filling up with lactic acid earlier and
not hitting targets. They had 15sec of build up. It is about the amount of time spent in
lactate. So the men do 350m and the women 300m.‖
But the women do not get off so lightly! Clyde seems to enjoy adding a twist to their
session: "The men do 350m x 3. The women do 300m, 300m then 350m. Why 350m on
the last one? Because they have got all day to go throw up then.‖
"Michael would run 3 in 45 sec off 5min. When he ran three in 43sec off 4min I knew he
had never done that so I knew he was in the best condition for running off lactate that he
had ever been.‖
Clyde underlined the principle of training not being racing. It is about preparing the body to
race: "The body, like anything else, responds to stress. You can't put it under stress in a
big competition and expect it to respond unless you have put it in stress in training.
"With the 350ms I can get three out of them. They can run them fast and take 5min off
and do another. Cutting the rest is the way to progress. Michael tried 3min recovery once
and it got to him more than anything."
Page 8: Using 300m runs Previous Page | Next Page
Using 300m runs

While 300m have limitations in terms of conditioning for a 400m race Clyde uses them for
other purposes: "The 350m is not done each week. We also do 300ms - it is not as good
for conditioning but it is not that 300m can't help at 400m. I call them event 300m, they
go through in 28sec and 300m in 40sec. They have got to run faster in the third 100m.
"After 50m nothing is going to happen to your body that can hurt you. Whether you run
7/8sec or 9/10sec nothing much different happens to the body. Someone that gets out
hard for 50m then gets their breath and relaxes, will always be better than someone who
comes out slow and has to get hard to hit the time for the first 100m.
"The second biggest mistake 400m runners make is not going out hard enough.‖
Clyde broke off to tell us the biggest mistake made by 400m runners: " There is no bench
to take a rest on in lane 9, so don't go out too fast. If you are slow at 200m you have got
time to make it up. If you are too fast you have got a problem.‖
Then it was back to the Event 300ms: "In the session they run 50m hard then back off for
150m then back on to get the 7sec beeper. Then with 28sec at 200m they start to use
their arms a bit more so they are 2sec faster than the beeper at 300m.‖
This simulates 400m running.
Page 9: The four Ps & Stride length Previous Page | Next Page
The four Ps
Clyde has a simple way of remembering the key points of 400m racing: "There are four Ps
of 400m running: Push - the first 50m. Pace - 200m at target time. Position - the race
starts at 200m so move into position. Then Pray – there‘s no more that can be done so
pray that you keep technique and drive through the line.‖
Stride length
One thing many people have noted about Michael Johnson was his distinct stride. Clyde
spoke about the key principles of 400m technique.
He said: "Don't try to overstride and try to get to the finish line too quickly. There is not a
big jump at 300m. The biggest strides are taken by the 100m runners. Distance runners
take shorter strides - shorter strides are more efficient.
"You need to get your footstrike right. It needs to be under your centre of gravity. It won't
be too far back as you will fall over if it is.‖
So Clyde said try to pull your footstrike back – if you end up on your nose it is too far back!
That is not the same as removing all knee lift though – it‘s that which allows you ‗time‘ to
get your foot down rather than it hitting the ground in front of you.
"One thing Michael could do different to other sprinters was his recovery leg came through
quicker than any of the others. If your foot is hitting too far forward it is hitting the brake.‖
Page 10: Targeting the 400m World record Previous Page | Next Page
Targeting the 400m World record

Clyde told us the tale of the 400m world record that many thought Johnson was capable of
long before he broke it. From it comes the story of another of Hart‘s tricks to boost fitness.
Clyde said: "In 1999 he decided he wanted to break the world record. But he got injured
and didn't run another race before Seville - so it shows you can race train and not race to
run your best. He had run 43.39 at Gothenburg in his seventh race so he could have
broken the world record. In Seville his splits were 21.2sec and 31.7sec. In the semi-final
his splits were 21.0sec and 31.5sec and then he walked in. The way he ran on that could
have been sub-43sec. But he'd decided that he wanted to do it in the final.
"So [in order to help break the WR] in 1999 we put in an additional drill. He'd run 37/38sec
to 300m, then take 1min and then have to run under 12sec [for 100m]. He'd take 5min
rest and do three. He got down to 11.2/3sec. We had started it early in the year because
your body learns and adapts.‖
But Clyde also knows that more is not always better.
"Once we were in another catch up situation. We went to three work outs a day getting
ready for the championships for about 11 days. He would work out in the morning, do
running in the early afternoon and lift after that."
But after that 11 days Johnson was cooked and went back to a more normal routine.
Clyde learned other ways of getting extra fitness out of his athletes. He took pieces of
knowledge from one area and applied them elsewhere.
"When a guy I coached said he wanted to break 4min [for a mile] I said you have got to
know what it feels like to run at that speed so he ran 15 x 200m in 30sec off 30sec rest. It
got his body settled at running at 30sec pace, he got to doing 24 at that pace.‖
Hart adapted this for use by Johnson to add endurance to his training given even he could
not sustain three sessions a day!
"After practice we would do a 30sec 200m as part of the cool down for Michael. Then he did
a 30sec 200m, 30sec rest and then another one. He said that hurt more than the workout!
That little extra push made a difference. You don't have to be 10% better than your
opponent, you just have to be 1% better. We even got to a point of doing 3 x 30sec 200m
and two sets.
"The Australian scientists have come to the conclusion that the 400m is more aerobically
demanding that people had ever thought.
"Only 10% of the 400m is anaerobic. But the more aerobic work you do the more training
you can do and that comes out in competition.‖
Page 11: In the gym - no short cuts & Conditioning the key Previous Page | Next Page
In the gym - no short cuts

Clyde told how Johnson developed his weight training routine. He said: "In 1988 Michael
didn't like to lift. He was just doing the routine - just doing what he had to. He needed a
long term plan. Other people were using drugs.‖
The significance of 1988 was that it was the year of the scandal of Ben Johnson‘s positive
test in the Seoul Olympics. Hart and Johnson knew it would take hard work to stay clean
and beat the drug cheats.
"So I said we have got time to get where you need to be if you work in the weight room.
This registered and he spent a lot of time working on his abs and hamstrings. He was a
demon in the weights room for five years. My assistant would work out with him and it was
something else to see them work out in that room - there were no short cuts. People think
there are short cuts but people who want instant results are not going to get there."
Conditioning the key

Clyde kept going back to the theme of conditioning being key. He said: "Your body has two
engines. One burns oxygen the other is anaerobic. The longer you can use engine one the
more that delays going on to engine two.‖
‗Going lactic‘ means a build up of waste products. Clyde likened this to the build up of ash
in a fire that then inhibits the proper burning of the remaining fuel. Going to the anaerobic
system means more build up of lactate which is like the ash. So the late you move to the
anaerobic system the better.
Clyde said: "I had thought you would have to train fast to run fast. I no longer think that.
You have to know how to run fast and you need a coach who teaches you to run fast. You
need drills to enhance your fast twitch fibres but then it is a matter of conditioning.
"Michael ran a 0.6sec difference between his first and second 200m in the world record. He
could do that because the difference between his 200m split and 200m speed was good.
Even pace is the best way to run. You were never going to beat Michael Johnson by beating
him to 200m."
Page 12: From 400m to 200m & drill and strength training Previous Page
Switching from 400m to 200m in championships

It was hard to do specific training for 200m in major champs because of all the rounds
including the 400m. But Hart had a few ways of helping that transition to occur.
"At Gothenburg we realised Michael had the slowest reaction time in his heat. We went to
the warm up track and did reaction work. That still worked the nervous system and got him
switched over from the 400m. The music he listened to for the 400m was a lot more
mellow than for the 200."
Clyde Hart‘s drills and strength training

In terms of drills Clyde keeps it simple. He said: "We do high skips, low skips - it is basic
mechanical stuff - I have never seen a kid run sideways in a race yet. The backwards runs
we do use. They do stretch out the hamstring and you push off with the feet. We don't do
high bounds."
"We also do as many steps as you can in a small space - for example 10 yards."
Another drill his athletes do is what he calls 'Speedmakers'. For this you run the width of a
football pitch as slow as you can. ‗Pitter patter‘ (fast feet) into the corner then explode - no
build up. Run 60 yards fast with full relaxation – what Clyde calls ‗jaw bounce‘ as your face
is fully relaxed. When you are at 60 yards stop using your arms. You are not putting on the
brakes just relaxing and slowing down. Do 4 of these sprint. The 800m guys do 5 laps,
then 4 then 3 then 2 then one.
The athletes do use the gym: "There are certain muscles that need strengthening in the
weights room. We feel that abs are key and the upper body is more important than some
people seem to think. We do hamstrings and compensate with the quads. There are a lot of
pull-ups and dumbbell work, lots of flies, a lot of sit ups with weights."
In conclusion Clyde told us: "Very little of what I do is scientifically proven - it is based on
40 years experience."
Now that I've assisted in taking another perfectly good (great) thread off in the Baylor/Hart direction, I
think that it should be known that there are alot of coaches in the US who aren't on the Baylor
bandwagon, and get great results. Some get great talent and don't screw it up, while others develop
people who come them with lesser credentials. In either case they deserve a look.
CF: Compare the numbers of athletes John Smith produced in the 400m, male and female
and you might wonder what he might still be doing if he hadn't gone in the 100m direction.
CF: This is interesting because it indicates more of a high/low split of work then has
sometimes been claimed and it indicates a big aerobic (read low intensity) componant
which in no way conflicts with speed work. also note the comments re upper body weights
etc

This is very much a case of the "Devil being in the details." The fall program is very aerobic in it's
emphasis then progresses to mid-range anaerobic for a guy like MJ or a woman like Sanya. For the rest
it may be too much expose to the toxisity caused by prolonged expose to high blood lactate levels. The
result is stagnation at best, injury at worst.
Additionally, Baylor's 4x100 relay is usuall made up of 3-4 400m runners so they get exposure to speed
through competition. Not that in an "off" year Wariner and Richards placed a heavy emphasis on the
200m in order to keep their re-charge their speed capacity for the two upcoming "on" years. Other than
MJ very few of the Hart trained people could do this as post-grads could do this. I n fact I think that I
just named the only 3 who could.
CF: Check the intensity levels first and worry about the implications of the energy systems
second. For MJ, even 26sec is below 75% of his max speed so is low intensity BUT most
others doing this would be well into intermediate speed (intensive tempo).

Reading the comments on Clyde Hart's training (train slow to run fast) AND thinking of what I have
learned from Kitkat ... I am a bit confused. Kitkat, Charlie, etc PLEASE help!
In the "Transition" training, we have at least 4 days of 90%+ intensity Day 1, Day 2, Day 4 and Day 5.
You have recommended no competitions in this period. What happens AFTER the transition, when the
athletes start with their early competitions. Training wise - do you still put 95% - 100% intensity training
on the programme or only 90% - 95% and tempo (less than 75%)? If your athletes have
'minor' competitions on the Saturday, would you do Speed and/or Speed Endurance and/or Special
Endurance during that week? (Meaning a 100% effort?)
My attitude is - we have 6 to 7 weeks before the major competition. When I 'taper' for the last 10 days,
I won't let them run at full speed. At this stage, however, I feel they NEED to prepare for a good 400m
by running at high intensity. Is this wrong?
I have had success in the past with doing the above mentioned, but as 2008 is not far, I do want to
correct ALL 'mistakes' in my programmes!
KK: There is a lot of good information Now about how coach Hart works, and we can all
learn from it.
But he is not the only coach to have found success at 400m. John Smith, Jim Bush, and
many Europeans and Carribean coaches have won success over time. Australia also with
the likes of Cathy Freeman and the Olympic silver men's 4x4 most recently.
What I am saying again is that Hart is a master of His program, but it is not Your program.
Not yet anyway.
Don't be a victim of the last thing you read. You'll go nuts. If Your program works - and
you know why/how it works - then there is safety and confidence in this process for you,
the coach.
I would say stick with what you know, but always search for ways to strengthen your
program.
If you perceive that your athlete needs speed, and you understand the restrictions of the
time-line, then speed he must get.
You need to develop shorter speed, longer speed and elevate the aerobic/anaerobic
threshhold to produce a good 400m runner.
If that can be done using one session of each type of work per week, beauty. BUt the time-
line sometimes imposes its own special pressures, so we need sometimes to be mindful of
that.
Competition on the weekend can/should be a speed (100m) or speed endurance (200, 300,
400) workout. That would theoretically liberate you to work on other things during the
week (such as short-recovery tempo).
As for the Transition phase, I would stick to what has been discussed and proven necessary
to make This program successful.
Then he races, Someone Else take splits, while You Observe closely and then you can
prescribe the next couple f weeks of training based around what you know needs fixing or
continued development.
Post Transition, I mostly worked only along Two-Week programs. We know what needs to
be done and we just have to manoeuvre - and have the freedom to do so within the
Program structure - the athletes and watch them closely to see how they respond to the
work.
CF:
I would avoid comp during the transition period as you describe it. After that, high intensity
2 x per week will prob be enough. during comp period, I'd still do Special Endurance once
per week- IE comp Sat, SE the next Tues and starts and short bends on Thurs, followed by
Comp again Sat.
When you think of it, even in the taper phase there are runs at 95% of best time, so if you
consider the best possible time over 300 for instance, race pace would still be enough
below that to make it work and you need to work on pace judgement anyway

In planning - How many 400m races do athletes (normal circumstances) need to get in top form? Am I
correct that Charlie, in Australia, said - about 3 or 4?
We have a very important decision to make: My athlete has a 'niggle', which prevented him to run at full
speed for the last 3 odd weeks. We started full training about a week ago, but not yet at 95%+
intensity. From experiences in the past, I have learned the HARD WAY to be patient!!
Our National Championships will take place in 6 weeks time, where my athlete has to qualify for Japan.
Thus - our options are: (1) 2 x 400m races at National meets, the 3rd one Nationals (with 3 rounds) OR
(2) No 400m races beforehand, taking the 3 rounds as the 3 x 400m!
The advantage of no 2 is - my athlete will be the 'surprise element' ... nobody will exactly know what his
form is. BUT - we, ourselves, will be guessing about form too, I assume!!
The one disadvantage of no 1 is - the last 400m will be during TAPERING .. 1 week before Nationals.
Therefore 4 x 400m in one week. On the other hand, the heat and semi at Nationals won't be 'FULL
intensity' races.
I hope you've got the 'picture'. Recommendations???
KK: Hi coach,
Good to see things are on the mend.
I'm obviously missing something here and perhaps it is in the Time-Line.
Can you run the first grand prix 400m race and make up your mind after that?
If so, then perhaps you could skip the second grand prix 400m race which you say falls
within the 10-day taper period.
Your athlete is not the most confident guy ever to lace on spikes. Nor is he the most
experienced at 400m, and even with a season now behind him, it has also been a while
since he last raced a lap (September, World Cup?).
Therefore, for a couple of reasons, he probably needs to have one big blow-out. That would
definitely help him sort out his pace judgement.
Then if he needs more work in a particular department, you can set up something in a
relaxed training environment to work through the issue(s).
In any case, during this last 6-weeks I would be working almost every track session on
some aspect of race modelling. For example, even if it is only at relatively slow pace
coming off a stressed recovery in a backup rep, he can still rehearse "lifting" out of the
final bend, or holding a nice balanced line entering the home straight.
***
As regards the dodgy hamstring, you need to assess (in due course) what pace he can
train at without pain. If he ran run 23sec for 200m or even 26sec, you can keep him
extremely fit by stressing the recoveries; eg: 200 at 26sec, 30sec recovery, 200m at 26sec
pace;
OR
Yu could ask him just to focus on quality of contact (triple extension etc) and put together
a string of 6x200 in 26sec or faster (sub-24sec)- whatever he can manage without
damaging the tissue.
He should train symptomatically in any case.

We have no choice - as we were informed - my athlete has to run over this coming weekend AND the
next AND Nationals the week after. The easiest is ... accept and believe that we WILL survive ... !
The 'nerve' is still stiff after a hard training session, but I started to do the massage myself - no
training/education whatsoever in this department, but with the co-operation of my athlete .... GO
HARDER, MORE TO THE RIGHT, TOO MUCH ... etc etc - we manage!! Maybe, one of these days, I can
accompany teams as the official massage person!!
Training is relatively good - his base training was very good ... this is our only 'survival kit'. He is not
'sharp' at this stage - maybe the races will be good to get into form.
Luckily, after the Nationals, we will have enough time to prepare for meets in Europe and Japan.
I was impressed with John Steffenson ... especially his self-confidence!! Nothing changed from CWG!!!!
Will keep you all updated.
CF: Do you have to run 400m in all or can the middle one be 200m?
KK:
Well done s-c, in trying circumstances.
Sometimes it's difficult to interpret such a performance and deduce whether the last 50m
was "soft" because he lacks the strength/endurance Or because he lacked the speed
reserve to get through the opening 300m or so, comfortably.
My advice now would be that whatever the cause, it is too late to go for long reps/heavy
endurance without the likelihood of tearing down the athlete (and his confidence) in this
critical period close to your domestic championships.
In any case, the races he is now able (& obliged) to contest will provide the best kind of
endurance this late in the day. His 400m race the other day will have shocked the system,
but he is a superb athlete and will adapt rapidly.
To get so close to the winner was a stunning effort which will terrify his rivals because no
doubt they will all know of his setback this season (and they know of his good competitive
temperament and your ability to bring him to the peak when it matters!).
So if I can offer any advice, I'd work primarily on speed out to 300m, with perhaps some
back-up sessions as in the past (such as, 300+60; 250+80) - done at race pace for the
opening rep, with 2-minutes recovery for the back-up. For the speed, there are the ins-
and-outs and some other work more traditionally associated with 100m race taper.
But I would also include one session, mid-week or earlier on a fresh day, of 250, 180, 160,
140, 120 (99%-effort on the sprints, with minimum 10 minutes recovery between reps).
That's the typical session I always used in the Transition phase between GPP and
Competition phases.
I suspect you're missed that kind of work and, if so, I think it covers a couple of bases for
your athlete and will harden up for the 150-to-300m zone of his race and improve his
speed reserve and his speed-endurance tolerance at a level which won't tear him down at
all.
I'd keep him away from leg weights that afternoon, but he'll be right to train well again the
next day. Best wishes, kk
KK:
I wrote this in reply to a Private Message and decided to post it on the forum in case it may
provide any further insight into programming.
I'm pressed for time myself these days, but I would offer that we shouldn't get hung up
about naming phases and consigning to them any great separation or phase objectives.
The work I advocate in the week of taper will have elements of the work I choose to do in
the gpp. The only diference may be the time of the work- reps would be faster, recoveries
longer.
You will be trying to develop all your racing threads all year long, but will an emphasis
change where appropriate.
The pre-comp week was always what I called the transition phase, so that's in there
somewhere. The comp week had a similar structure, except the work might be different.
In general, I worked 2 days, rested a day, worked three days, rest a day. (mostly the rest
days were Tuesday and Saturday, which meant the max speed days would be Wednesday
and Sunday, the cardio-vascular stress days therefore would mostly be consigned to
Monday and Thursday (and sometimes Friday, although Fridays were often easy, technical
- such as race modelling, looking for racing rhythm over 2x5x100m).
In comp, that changed due to (sometimes, comps on the Saturday, so Friday was a rest
day (although the developed athletes mostly lifted upperbody on Fridays at 85%). On the
Sunday, we would still do some sort of modified track session, sometimes a mix of
skip/sled/sprint buildups). Then a day off on Tuesday would be pretty much common all
year round. (but the siting of the competitions would force adjustments from time to time
where necessary).
I tried to make sure we avoided injuries by avoiding excessive overload, so I build in those
pressure release valves of having two days rest (used to catch up with normal everyday
living needs such as doing the shopping etc, working a job, and also getting the medical
(chiro, physio) or media work done.
Kk
KK:
In another thread recently member 'Sp33dy' raised the issue of strength training for the
400m. He (I'm assuming) has been training on a 5 reps 5 sets basis in the weights room
and decided to stick with that since the strength gains were good.
Because this "lactate threshold" thread has developed de facto into an information resource
for 400m training/coaching I have presumed to carry some thoughts on the issue and re-
post them here, as follows:
With regards lifting as it affects 400m sprint training, I reckon stay with what you have. I
think if you're trying to get very strong, then 1-6 reps for 1 to 6 sets covers the spectrum
(wherein your 5x5 fits comfortably, though at the top end of your poundage, up near 100
per cent capacity you're obviously not going to get out 5 reps in a single set.
If you're looking for strength endurance, I think the first thing you need to establish is a
decent top level of strength. That will determine your strength-endurance capacity and
reps/sets numbers.
I'm sure you'll get arguments, but I would say you should use weightlifting to develop a
high-level of general strength as may be measured by your capacity to achieve certain lifts.
For instance, in the back squats (thighs parallel) a 400m runner would want to be able to
comfortably handle at least double bodyweight and probably quite a bit more.
But it depends on leg lever lengths etc and predisposition to 100m performance. A really
explosive sprinter will most likely handle more weight in any of the usual lifts than
someone perhaps coming to the 400m from an endurance (800m running) background.
In general though I would say the weightlifting form of strength training is still only an
adjunct to the running training.
And the more specific the "strength" training the better, so that means you work
"movements" rather than "muscles" (in isolation exercises).
The most specific form of strength endurance for 400m runners is still based around hill
sprints because you have resistance applied through a range of movement specific to
running - especially if you keep the angle of the hills fairly narrow, say around 10 per cent
give or take a few degrees.
That way you can still establish a fairly "normal" running action which corresponds to 400m
action and you can load up the fatique factor while maintaining a reasonable degree of
speed.
How exactly you play off the need for speed against the desire for better endurance gets
down to how you design your reps (length) and sets (number of reps) and how you
manipulate the recoveries.
KK:
Got the same question via PM, about modifiying for 800/400 runner.:
I believe so. Maybe it depends also on the kind of athlete you put on the program?
I modified. Introduced a day of 1km reps with 2:1, then 1:1, then 60sec recoveries.
Also brought in longer aerobic runs and cross-country racing during winter.
The girl I worked with improved a lot but then messed up the nationals, our only peak,
when she went off and got her personal life extremely complicated and stressed out and so
we never really found out how she may have run.
But she didn't have much lactic tolerance capacity to begin with. She never coped with the
3x3x300 no matter even when I said I don't care what rep times you run or how long the
recovery, just finish the 9 reps. Never could do it, so I think I was working with a lady of
limited ability - either that or I don't understand the 800m (which is entirely possible!).
Never worked with an 800 guy, although a former 400 kid is now at Seton Hall training for
400/800 with John Marshall, so that's interesting.
Let me know how you go, what changes you make. I hope you go well
Originally Posted by mortac8

Or you can just get it straight from the source (400m control)
http://www.brianmac.demon.co.uk/calc.htm
KK: Thanks for posting this link. It's quite interesting. There's a lot of additional material
on the site which bears exploring.
I think, based on some of the parametres of people I coached, there is a highly accurate
correlation.
It is useful to know whether the athletes needs more speed or more endurance, but it
doesn't really account for individual biases (and admits as much).
For instance, the best guy I worked with/for had pbs of around 15.0 for 150 and 31.8 for
300 but his 600 was around 76sec (he only raced a couple in his adult career).
The computer on this link suggests he should be able to run the 600 in 72sec. Maybe he
could have, with more experience pacing, more motivation, etc.
I may have missed a component to the factoring process, but I couldn't see anything that
illustrated how fast you might need to run your 600m to get a better 400m (and better by
how much)
And it still doesn't (and, in fairness, doesn't profess to ) get to the guts of the 400m by
suggesting how to create a training program which addresses the needs of developing both
speed and endurance, either sequentially (separately) or concurrently.
That's what this "lactate threshold" thread has been primarily trying to look at.

KitKat,
What times/% of best time over the distance would you have been looking to have your guys run the
300-250-180-150-120 transition phase session with 10mins recovery in?
KK: Hi Speedman,
The effort simulates the race model for a best-effort 400m race. So the 300m could
actually be extremely fast.
If the efforts are getting close to PBs, for whatever reason (big tailwinds maybe), then be
careful. If the athletes look like they are struggling to back up, you should cut a rep or two.
So maybe you end up with a 3-rep session, but of higher quality. The next week you may
end up with not so much quality for whatever reason and you can progress through the full
set or close to it.
If the 300 is a scorcher, I'd be cutting the 250 out of the equation because it can be the
straw which breaks the athlete.
We're not looking for PBs. Just very solid reps created off a serious opening 60m (just like
in a 400m race) and then maintenance of velocity through good mechanics, relaxation and
rhythm. If it's done that way, you will get some fast times and probably with plenty of
capacity remaining with which to complete the session.
On the otherhand, if the athlete is muscling through the reps, that's a bad sign.
You need to watch individuals very closely and monitor how they recover. They also need
to be honest with you and not take weakness as a lack of character. It's probably just that
they're not ready on that particular day to do that particular session. No shame in that.
KK: I received a PM from one of the coaches checking on some aspects of the taper
coming into NCAAs. I won't quote the results or the proposed schedule, but hope he won't
mind me posting my reply because it may be of interest to others on the forum.
"Firstly, CONGRATULATIONS. tremendous indiv and relay effort. Secondly, those results
should give you more confidence (not less!) that what you've been doing has been the
right stuff.
Third: Nothing at all wrong with the schedule and sessions you've listed. I like them very,
very much.
OK, so here are some thoughts about this taper caper: In that last week, make sure your
400m sprinters never hit 100%, except maybe for a moment at the peak of their
acceleration. But you don't want them leaving it on the training track when they'll need it
on race-day.
Even if they are not looking that great, you should tell them they're going too fast and to
"EASE BACK" just a tiny bit. That will encourage self-belief, but also RELAXATION which
should help them actually run even Faster. So the self-belief won't be based on bullshit.
You can show them the clock. What they need now is the confidence to run their own race,
not be frightened into going out too hard too early (or too slow to "save" themselves for
the home straight) on race day.
The other obs is that I would take every opportunity now to set up the training runs and
even some tempo, to RACE MODEL their event.
Some guys have trouble at specific points of the race, so they can build confidence if you
let them take their rolling 120 into the trouble zone (typically down the backstraight,
around the 200m start area spilling up toward the waterjump). It's about balance and
rhythm and staying tall through the turns.
Of course you probably want them to have run through their trouble spots at sub-race pace
a few times before you let them smack a crisp rolling 120. And even then the time needs to
be interpreted. They may not run sub-12 for a fly 120 when half the distance is around a
corner, but nevertheless the time and the run might have been superb.
Also I'd be doing some kind of warm-up and race modelling (one or two runs into and off
each turn) the day before they compete. However I'd be considering giving them a day or
two off to rest (and go stir crazy with excess energy) backing up on days 3 and 2 before
the penultimate day (day 1) which preceeds Day 0. (race day). Whether they need 2 rest
days depends on how much base they have and how many rounds/races await them at
NCAAs of course. The more work behind and ahead of them, the more desirable the extra
rest day. Then the penultimate day's race modelling session is really about restoring the
rhythm of the race.
Back yourself. Kk

KK and Sprint Coach,
What do you guys prescribe for a runner who loses form and leans back at the end of the race?Would
this be addressed in the gym?
KK: It could be caused by a number of things. Sometimes the "leaning backwards"

actually isn't a problem. If the pelvis still presents in a neutral position, then I'd be thinking
to maybe leave it alone. Looking at Michael Johnson and Butch Reynolds. They both looked
like they were leaning backwards but that didn't stop them setting world records at 400m.
I don't think you want to get tooooo specific with your strength training. Just a good
general strengthening program with not too many exercises seems, on balance, the best
option for a majority of athletes I've observed over the years.
Even Ben Johnson looked sometimes like he was extremely vertical, seemingly on the
verge once or twice of "leaning back" but it certainly wouldn't have been due to any
weakness in his case. He has huge strength in his back, glutes and hams.
As did MJ

Hey guys.
I have a couple of issues that I need help addressing in order to take my GPP further this summer.
At the end of my season I found out I have a small stress fracture on the side of my foot. I am now
cleared to resume some training but not too much hard pounding on my feet as there is still some
soreness. During that time,ive been riding the stationary bike, and i can still do all liftings, olympic lifts
as well.
As far as conditioning goes,what type of things can I do to get in better shape without risking injury?
KK: For conditioning try
POOL (check with your medico first because some pool work can stress the feet, eg,
swimming with a kick can really mess up certain foot problems).
BOXING (pad and mitt work) gives you great upperbody endurance and there may be
something in the notion that the protein damage that may come from track-strike and
must be adapted to, can be addressed through training for boxing due to the impact of fist-
strike on heavy-bag, mitt or pad.
highly recommend boxing and pool (deep-water sprint running, no contact allowed so stay
at the deep end).

KK,
How would you conduct a boxing workout in this fashion?
KK: We worked with a partner. The puncher must wear boxing mitts or boxing gloves. You
don't want to wreck your hands because then you won't be able to grip the bar when you
go weightlifting, or drinking ;
Your partner should hold up a boxing pad (with a hand grip on the non-impact side), or he
can just put on a mitt (perhaps even a baseball mitt) to "receive" the punches.
The partner holds the mitt at varying levels to accommodate most comfortably the puncher
who is going to punch for at least 30-seconds (then take, say 30second rest before starting
up again) and will either throw straight JABS (consecutive with the same hand or
alternating).
We used to do 10 x 30sec "reps" jabbing with alternate hands, with 30sec rest between
"reps". That would be one set.
After the first set, then you hold the pad/mitt and your partner does the punching.
This would constitute your "REST" .
Then you can do another set of up to 10 x 30sec UPPERCUTS.
This is a gruelling and heavy sweat block of work. Do it on a tempo day, or as a wrap to
your weights session (that's when we did our boxing).
If you don't have a partner, use the heavybag. Most gyms have one somewhere in a
corner.

Man...I am full of questions tonight.
Oh yes before I right, I would like to update

Although speed is what I planned to work on this summer, I learned that being almost effortless down
the backstraight is a must in the 400 meters. How can this be address in training?
KK: You do this "effortless" sprinting as an element in your Tempo running, or you
practise it in particular during your Race Modelling sessions
It's really just a kind of "float" where mostly you mentally go over your "check list"
ensuring you eliminate (or at least reduce) Tension in the Neck & Shoulders.
But in actuality, when you are really fit and really locked into a Race, there is still some
decent foot strike going on during the "float" stages.
Marita Koch still went 34 for 300 after a backstraight "float" component to her opening 200
in 22.4 (from memory) during her 47.60 WR in 1985 at the World Cup.
Originally Posted by BigRW

Hi,
I'd like to ask a really specific question. I'm getting quite confused by this 6x200m session with a 2
minute recovery. I have read that people targetting 50 secs dead would try and run 6x200 in 26 seconds
with a 2 minute jog across recovery
But I have also read that Michael Johnson used to work up to 3x200 off 2 minutes in 23 - that is surely
his second half pace. Am I msising something? Is the tarfget not 6 reps in second half pace..?
Also how long would people advise that I continue this sort of session into the competition season. I'm
currently coaching a guy who's run 50.8 very early season and has run recently 3x200 off 2 minutes all
25.5-25.7 then 15 mins and 37 low for 300
His big competitions are now 6 weeks away. Would people advise continuing the 200m tempo running
style work. Or should we move to 3x200 and aim for low 25s?
Any help appreciated! And opinions!
KK: The fact is that one man's meat is another man's poison.
Michael Johnson doesn't follow the program advocated by me in this thread.
But there are plenty of people who have tried to follow MJ's program and have achieved
nothing of note.
So who is wrong? No-one. The correct answer is to do the work which helps you run faster.
Sooner or later it comes down to an act of faith. Suck it and see. If it doesn't kill you, it
may actually be healthy for you. Trial and/or error.
Having said all that, personally, I wouldn't advocate doing 6x200 six weeks from your
peak.
The advice written earlier in this thread is to break the session down to 2 sets of 200+200
off 2mins/full recover between sets.
This session then is no longer and intensive tempo session (for want of a better
description).
Instead it becomes far more race-specific to the point where I would describe it as a form
of Race Modelling.
The first 200m can be done at the intended pace of the opening 200m of your optimal
400m race. So if you are shooting for 50sec, perhaps you are talking about going out in
23-low to 23-high pace.
The back-up rep target would be to split the same speed as the opening rep or even
negative split. That's when you know you're ready to rock.
But if the weather/wind is shitty, perhaps you could tempo the first rep and smash the
second rep with the tailwind. This session could be done this way on a back-up day, a day
on which you want to challenge strength rather than sheer speed because, presumably,
you did all that hot speedwork the previous day.
OR YOU COULD TAKE SOMETHING FROM CATHY FREEMAN'S OLYMPIC BUILDUP

HER PROGRAM WAS POSTED SOME TIME AGO BY FORUM MEMBER "NANNY''
Cathy Freeman's 2000 Olympic Build Up
Hi all will overtime post monthly exerts from Cathy Freeemans build and prep for sydney
2000.
will start with October 1999

Tues 5th
steady run 30 mins
wed
am 30 min run
pm weights / Pool Session
this day was repeated every wednesday for the month.
thurs
am circuit
pm 6 x 200 [3 min reco] rest 8min 4 x 200m [1]
fri
am hills
pm weights / circuit
repeated all month
sat 6 x 300m [5]
sunday hills
repeated all month
mon 11
pm weights
tue
am circuit
pm 2 x 4x 150m [3-7]
wed
standard wed session
thur
am circuit
pm 2 x 4 x 300 [100 walk reco]
fri
standard fri session
sat
500m[3] 2 x 300m[100walk-3] 4 x 200m [1]
sun
standard sunday
monday 18th
am easy run 20 mins
pm weights
tues
am circuit
pm 8 x 200m [2]
wed
standard session
thur
am circuit
pm 3 x 2 x 300m [100w - 7]
fri
standard session
sat
4 x 500m [7] after last rep rest 2min then 200m
sun
standard session
mon 25
am easy run 20 min
pm weights
tue
am circuit
pm 6 x 150 [3-6] 6 x 120 at VP [3]
wed
standard session
thur
am circuit
pm 5 x 3 x 200 [30 secs - 5]
fri
standard session
sat
6 x 400m [6]
summer months here coming into Aus domestic season.
training weeks commence on sunday.
Sunday January 2nd

400 [8] 300 [6] 200 [4] 300 [6] 400
mon
am swiss ball pool running
pm weights
tue
am 3 x 3 x 120m VP [3-6]
pm swill ball & circuit
wed
am resisited starts / overspeed
pm weights
thur
am 3 x 120 [3-6] 3 x 150 [4-6] 3 x 200 [5]
pm pool running
fri am hills x 6 (distance not known)
pm weights
sat
3 x 120 on bend from blocks 4 x 150m [4]
sund 9th
500 [2] 120 [10] 400 [2] 120 [8] 300 [2] 120 [6] 200 [2] 200
mon
am pool runs & swiss ball
pm weights
tues
am 150 [50walk] 120 [50w] 150 [10] x 3 sets
pm swiss ball / circuits
wed
same as previous wednesday session
thur
Melbourne interclub race
fri
am warm up 6 x 100m run throughs - sub max
sat
Canberra GP
200m 22.76 +1.5 3rd 400m 50.91 1st
sun 16
rest day
mon
am pool runs & swiss ball
pm weights
tue
150 / 150 / 100 / 150 x 2 sets [50 w - 10] rest
pm swiss ball
wed
standrad wednesday
thur
am swiss ball & circuit
pm Melbourne interclub comp
fri
am hills x 6
pm weights
sat
2 x 150m blocks 6 x 120m VP each 20m segment
sun 23
500 [8] 400 [6] 300 [4] 200
mon
am rest
pm weights
tue
am 4 sets of 200m [1] 120 [8]
pm swiss ball
wed
standrad wednesday
thur
am swiss ball
pm Melbourne interclub
fri
am rest
pm weights
sat
rest day
Sun 30th
same session as on the 9th Jan
mon
am rest
pm weights
February 2000 Program
follows directly on from previous post.
Tues Feb 1st

am 6 x 100 VP 2 x 150
pm swiss ball
wed
rest day
thur
rest day
fri
am 4 x 100m VP
sat
Victorian State Titles 200m
sun
Vic Titles 100m
mon
am hills
pm weights
tue
am 4 x 60m stand start 5 x 100m VP [10] 300m
pm pool running / swiss ball
wed
am 4 x 40m blocks 5 x 150m VP
pm circuit
thur
am practise warm up
fri
Brisbane GP 200m 22.78 (0.0) 3rd
sat
jog and travel to sydney
sun
Sydney GP 200m 22.94 -3.8 2nd
mon 14th
rest day
tue
am 6 x 200m diminished reco [5-4-3-2-1 min]
pm pool session
wed
am 3 x fly 30m 5 x 300m [4]
pm weights
thur
am 3 x fly 40m 4 x 100m VP 2 x 150
pm pool running / swiss ball
fri
am hills
sat
hills 4 x long 4 x short
sun
2 sets of 150 [50w] 150 [2] 120 [70w] 120 [70w] 120 [15]
mon 21st
am 300 [1] 150 [10] 200 [1] 120 [8] 200 [1] 120
pm weights
tue
rest day
wed
Race model work
thur
Aust Titles 400m heat
fri
200m heat 400m semi
sat 26
400m final 50.00 1st
sun
2pm 200m semi, 4pm 200m final 22.78 -2.3 1st
mon 28
rest day
tue
am 300m [10] 2 x 150 [4-8] 2 x 120 [4]
pm swiss ball
April 2000 Program
Sunday 2nd
500 [8] 400 [6] 300 [4] 200 [1] 200
Mon
am plyo's
pm weights
tue
am 3 x 3 x 120 VP [3-6]
pm swiss ball
wed
am hills 3 rep walk back reco [10] 4 reps jog back reco
pm weights
thur
am 4 x 60m accel / 4 x 100m VP / 2 x 150m full reco
pm circuit
fri
pool session
sat
500 [2] 150 [8] 400 [2] 120 [6] 300 [1] 120 [4] 200 [1] 200
Sun 9th
hills 4 long / 4 short
mon
am plyo's
pm weights
tue
am 3 sets of 150 [50w] 150 [50w] 120 [10]
pm swiss ball
wed
am hills x 6
pm weights
thur
am 4 x 30m accel / 2 x fly 30m / 6 x 120 VP full reco
pm circuit
fri
pool session
sat
3 sets of 300 [1] 150 [10]
Sun 16
hills 4 short / 4 long
mon
am plyo's
pm weights
tue
am 6 x 150m (17.2 pace) [4-8] 1 x 300 (39.19sec)
pm swiss ball
wed
am hills 3 walk back / 4 jog back reco
pm weights
thur
am 4 x 60m Ins/Outs 3 x 100 fast 2 x 150 fast full reco
pm circuit
fri
pool session
sat
500 [8] 400 [6] 300 [4] 200
sun 23
hills 3 short 5 long
mon
am plyo's
pm weights
tue
4 sets of 200 [1] 120 [8]
wed
am hills x 6
pm weights
thur
am 4 x 30m 6 x 120 VP
pm circuit
fri
pool session
sat
6 x 200 [5,4,3,2,1] diminished reco
THIS SET OF DIMINISHING RECOVERIES FOR 6X200 WAS A COMMON PRESENCE OVER
THE YEARS. CAN'T RECALL WHAT TIME SHE WAS SHOOTING FOR, BUT PROBABLY
AROUND 26SEC. NANNY WOULD PROBABLY KNOW. KK
next installment will be the training leading into the games from July until the
end of August. **NOTE TO NANNY: DID YOU EVER POST THE TRAINING FROM JULY TO
THE GAMES? IF YOU CAN POST IT IN THIS THREAD, THAT WOULD BE GREAT! kk
Races between April and July are below.
May 13 Modesto 100m 11.36 +0.7 5th place

" " 200m 22.82 NWI 1st place
June 10 Turin 400m 51.20 1st place
June 17 Lille 200m 22.90 2nd place
June 23 Paris 200m 22.62 1st place
June 28 Athens 400m 50.04 1st place
July 5 Lausanne 400m 49.56 1st place WL time

From "Training for 400m" by Steve Bennett
Early comp phase leading to olympics C Freeman
6x200 r=5-4-3-2-1 T=24.6&26.4 from rolling start.
Also 6x fly 100 walk back recovery in 10.8-11.3
Also 4x150 R=4 T=17.0 then rest 15 min then 4x120 in about 14 sec
also 2x300 r=7 t= 36.6-37.1 rest 15min then 200 23.9 r=5 then 200at 24.7 r=2 200at26.1rest 10 min
then 3x120 relaxed.
Also Blocks to 350 at 43.9
KK: Good information. Good post.
I sometimes wonder if there is any method behind some of these sessions. Often it's hard
to "justify" the relevance of some work we see. It just appears random, although no doubt
the coach who drew up the session would argue it's validity in the grand scheme of his or
her design.
On Freeman's 2x300+3x200 session (above) the first 300 is on pace to approx 50-flat (or
slightly faster, depending on the type of athlete coming to the 400m) and so her backup in
37.1 is impressive off 7mins. You could argue that is a tremendously specific test of speed
endurance at a level for 400m.
Similarly the 3x200 tagged on the end (not counting her tempo 120s) of that session starts
with 23.9 which is spot-on for a 50-flat 400m and finishes with a 26.1 backup 200m, again
spot-on for the comehome 200m in a 50-flat 400m.
So if she was doing most of her training around a 50-flat standard, it's little wonder she
could pop out 50-flat any time she liked.
How she got to 48.6 in Atlanta is another matter, but a volume of work over the years set
at 50-flat schedule is a serious base from which to ultimately launch into an even more
impressive 400m time.
Planning Training and Racing for Quality 400 Meters

Presented at the IX International Track and Field Coaches‘ Congress,
Santa Monica, California, July 30, 1984
By Lee Evans
There are many ways in which to help your athletes to train and to run quality 400 meters
races. Coaches look for athletes who can win, become local and national champions,
Olympic Champions and World Record holders. I believe the first important thing to do
when working with a young athlete is to find out what It Is that he wants to accomplish.
What are his goals? Does he want to be the fastest in his town? In his state? In his
country? The fastest in the World? Before I would work seriously with an athlete I must
know what he really wants to do with me helping him. What does he really want to do with
his ability in whatever event he wants to compete in? Once this is defined, I can then set a
course that I feel we can work together to help him reach his goal. Some athletes like
being 3rd or 4th in a race; they do not like the pressure of winning.
As coaches we need to find the athletes who can accept the pressures of being a winner, to
accept the pressures of being the best In his event and then to help them to achieve‘ this.
Hopefully everyone wants to be a champion. Many say that but they are not serious about
it. Within the first month of working with an Individual I will find out how serious the
athlete really Is In terms of whether he wants to do the work which Is required to become
a World Champion or to be just a local competition winner. I will then plan a training
schedule accordingly.
I am talking about the 400 meters because this is where I have had a great deal of
experience and success. Most of you know my background. People ask me, ―How Is It that
your World Record has lasted so long-i6 years now?‖ At first I shrugged my shoulders; but
then as I reflected back I realized that I really love to run. I will run anything. I was in love
with my coach, Bud Winter of San Jose, who was guiding me in my running career. This
person was like a God to me. Anything he said I would do. I believed in him.
What would I look for in an athlete if he really wants to do well? How much dedication does
he have? How much respect does he have for me personally? If the athlete says, ―I like this
guy,‖ I will help him with his training schedule. How the athlete respects his coach and how
well he listens to what the coach has to say is most Important. I have had coaches for
whom I had very little respect. I was very fortunate to have a college coach whom I was
able to believe in. Somehow he was able to instill in me a strong feeling for him personally.
That made me want to compete harder not only for me but also for him.
As a coach you might want to find a way to communicate with an athlete so that he can
produce his best. It may be human nature that makes it possible for an athlete to do better
in competition not only for himself but also for someone else who is very important to him.
This relationship with my coach made me work harder not only to be successful for myself
but I also wanted success for him. So it is important in coaching an athlete that you
respect him as an athlete and that he respects you as a coach, and together you work
toward the ultimate, which is to be a champion to set a World Record.
Right In the beginning I will ask an athlete write down his goals. Then I would say, ―So you
want to be a winner.‖ Now write down all the reasons why you want to be a winner. ―Some
athletes will give as many as 20 reasons. Others might only give 2 reasons. Some athletes
really do not want to win. They might give a reason such as ―it will feel good to win,‖ or ―I
want to win a medal.‖ I have had athletes who have indicated only one reason why they
want to win. When coaching I try to give these athletes many reasons why they might
want to win. This is the way I competed. Every day I would give them different reasons
why they should want to be successful. Every day I would invent reasons to keep them
interested. As coaches we need to find as many reasons as we can for athletes to want to
be successful. When I was in Africa it was very easy to find reasons why the athletes there
should want to do well in their events. It might mean scholarships to America. It meant
moving up in their community, country socially and economically
There are many ways to become a winner. Some of the goals we set together with athletes
might be to go undefeated during the current season. Each year beginning with 196 I
would write in my diary, ―I want to go undefeated this year.‖ As a coach I would try to get
athletes to keep a diary in which they can list their goals and objectives for the season and
I would try to I them stick to them.
I would develop a training program beginning in September which we would try to stick to
so we could develop a solid base from then …. would begin with long distance runs. This is
the time when you need to work with the athlete‘s head to get him psychologically
prepared to become a winner in June or July. I would get them to believe that it is easy to
win because most athletes do not run the whole race to win.
I was In Africa for seven years and since I have returned I have not seen a 400-meter
runner who runs the whole race. They might run 395, 396 or 398 meters. When I was
running I would run 402 or more meters. This is how to win the big important races. You
must teach your athletes this principle very early. Sometimes it takes nine months to get
them to believe in this. The things I want them to do in July I have them working on in
September. Sometimes I need to really harass them about the many small things, but this
one is the most Important. Running the entire distance and beyond it will make your
runners winners. I try to teach them that during the last three strides they must Push!
Push! and Dip! They must push hard at the ankles and in the last stride drop the head and
bend at the waist and throw the hands back and to go past the tape to 401 or more
meters. I learned this from my coach. He would really harass us about this. We would
continually rehearse this.

The athlete may have practiced all the many little things he must learn to be a winner, but
he must work on this especially when it is important at the end of the season in the big
races. Everyone is running at their best and they are all tired. You know they are all tired
and the competition begins to slow down near the end of the race almost to a stop. In such
cases in my experience I would say, ―Thank you,‖ because they made it easy for me to win
during the last three strides.
Another important thing, which helped me win, was Mental Preparation. I was a little
different than most of the others. On the night before the big competitions I would be in
bed by eight o‘clock in the evening and I would stay in bed in the morning after a good
night‘s sleep. In the morning I would sit up in bed, close my eyes and practice
visualization. I would see myself winning the race from each of the lanes one through
eight. I would see myself run every step of the race. I would see myself have a perfect
start. I would see myself run the first 100 meters fast. I would see myself run the second
100 meters with the longest stride possible, and In the third 100 meters I would feel
myself run as fast as I had ever run In my life. In the last 100 meters I would see myself
maintain the speed, which I had generated during the third 100 meters. I would run this in
my mind over and over again at least fifty times. I would not just visualize the race; I
would begin from when I would leave my room and I would go downstairs or take the
elevator. I would get on the bus. I would go to the warm up track and I would go through
my warm up. I would do four laps of warm up and I would stretch. I would do 3 x 100
meters and about three-fourths speed. I would make certain I would not be diverted by
anything such as a girl friend or by buddies who might come over to ask how I was doing. I
would always tell them I would talk to them after the race. My head was on straight and I
tried to keep it that way. By concentrating on what I had to do I knew that I could win and
set a record. I set eight World Records during my racing career and each time I did I can
remember going through this mental practice, spending the whole day In my room. In fact
it became very boring and I did not like it at all and I was glad when the race was over
with. I would just sit or lie there and concentrate on how I would push hard out of the
blocks, I would have a long low lead arm. I would make up half the stagger- distance on
the runner In front of me during the first 50 meters and then I would catch up with him
and on and on and on. I would think and concentrate all day and when I would actually go
to the stadium I still had this mental set. When the starter would shoot the gun I felt I was
detached and no longer a part of the race. I would lay off the shoulder of the runner In
front of me and try to hold on to this runner who is running like mad and I was the one
who was running like mad, but I was not there any more. I am in another place observing,
the same as a spectator observing. Perhaps I placed myself in a hypnotic trance (I really
did not know what it was) but I knew I could do that when I could take the time to do it. I
did It out of the competitive desire, I wanted to win very badly because It was something I
had worked very hard to get. I wanted to win the race and I wanted to set a record so I
spent 8 to 10 hours I knew my opponents did not do to prepare as I did.
So mental preparation is important and I tell athletes this. You just don‘t show up for the
race and Just say you are going to run as fast as you can. You can develop a certain magic,
perhaps a spiritual oneness of mind-body coordination. To me, this is what preparation is
physically and mentally. This gave me confidence by having done everything I could have
done to be ready for when the important event came. You have respect for your opponents
and for your coach, and you have the confidence of and from your coach, so that when you
step to the line you are ready to take on anyone. I always believed I could wipe out all my
opponents. I watched most of them in practice and I knew I had done a lot more than they
had to get ready. I practiced doing 30 push-ups and 30 sit-ups daily before practice. I
practiced each section of the race. I practiced the last few steps and the dip at the tape
and beyond it daily.
You just have to get your athletes to believe and to do more than their opponents so that
they feel they have an advantage. This helps especially during the last 20 meters when
their arms get tired but yours don‘t get tired. Everyone is training and they are all in great
condition but you must feel you have done more of the many little things and better. All
this helps right through the last dive for the tape. The one who wants it the most is the one
who has worked for it and has this confidence. If one approaches a race with any doubts, it
is all the little things no one else has done that might make the difference. I knew they
would be tired and I would be tired but I had that little bit extra. This is the psychology of
being competitive.
Now I would like to talk about the value of even pace racing for the 400 meters. There has
been quite a lot of discussion concerning this. I personally feel that the entire 400-meter
race is anaerobic-run in oxygen debt all the way. I have run the first 100 meters of the
race and felt winded, but as I was accustomed to running in an oxygen debt condition I
learned to ignore it. By running 500‘s at least once a week you can learn to run a quality
race under this condition. You can still work through the race since you will have trained
doing these strong 495‘s since February. I really did not like doing 500‘s but when my
coach said do 3 x 500 meters I would go out and do them the best I could. Athletes need
to be reinforced with all these positive things, which will help them so that they believe in
what they can do. I believe there should be only a one second differential between the first
200 meters and the second 200 meters in a quality 400-meter race. I have experimented
with myself and with athletes I have coached using many variations-running as fast as
possible from the beginning hanging on to the end; and I have experimented with running
conservatively for the first 200 meters. For an athlete who‘s best 200 meters out of blocks
is 22.0 I would convince this runner to run his first 200 at about 23.2 to 23.5; and if he has
been training correctly he can come back with another 23 flat. Even if he comes in with a
24 it is fine because if we continue to work on his speed to get his 200-meter time down,
his 400-meter time will come down also.
In running the 200 meters under control, the fatigue does not build up as rapidly in the
body. The fatigue is delayed to where he might feel ―the bear‖ in his muscles coming into
the last 50 meters-even when running evenly. When John Smith ran 44.5 for 440 yards in
1971, he ran his first 220 yards In 22.2 and the second 220 yards In 22-3. In running that
kind of a race he was in total control of the race at 270 yards. It even looked as If he was
accelerating. He was not accelerating, he was maintaining the same speed he was running
from the start and he kept It all the way through.
As a young runner at 18 years of age, the first time I ran 46 1 ran 23 flat and 23.1. All of
the fast 400 meter races began with Mike Larabee, gold medallist In 1964, myself In 1968,
John Smith, etc. Anyone can go out to burn the first 300 meters in 32 seconds and then tie
up. I can do that today (maybe 33.5) but fatigue will set in and I will finish slowly.
This is what many American 400 meter runners have been doing during the past few years,
and I have been telling them if they go out In 21.2 when their best time is around 45, it is
not very smart to come back with 24 seconds. It just sets up the race perfectly for a
competitor to go by you in the last 50 meters. Thus they can be defeated with a 45.1 or
45.2. If a runner can run 45.4 the smart thing to do is to go out at about 22.3 or 22.4. In
this way he can start racing at the 200-meter mark. The race starts at the 200-meter
mark. Get to the 200 meters in a relatively good position-you should be able to reach out
to touch the leader at 200. Let him have no more than 3 meters but take it back in the
third 100 meters. On the back straightaway you should be either about one step ahead or
one step behind. After running the first 200 meters under-control you will be able to
maintain the speed you build up in the third 100 meters into the finish. This is what it takes
to win the big races. Any good finisher-the one who can run the last 40 meters well, can
Win. The winners look like they are making a fast move in the last part of the race but they
are only maintaining their speed.
To win the big races it takes a person who can lift during the last part of the race. It takes
a lot of mental preparation to be able to lift during the last 40 meters of a quality race. My
best time for 200 meters before Mexico City was 20.4. 1 ran the first 200 of the 400
meters there in 21.4 so I was within one second of my best 200-meter time. I came back
during the second 200 meters In 22.4, but to me that 22.4 was agonizing because I was
braking the whole time. I wanted to race, I really wanted to go faster‘ This was the
Olympic Games and I wanted to run as fast as I could right away but It took a lot of
discipline and a lot of concentration not to go faster. When I saw the 200-meter mark I
knew that was the time to race as fast as I could. I ran the third 100 meters as fast as I
could go. By racing the third 100 meters the other runners will come back to you if you just
do not panic. The main thing to be thinking about is high knees, forward arm drive
toward the finish line, and relaxation. Running the last‘100 meters was just like having a
tape recorder in my mind repeating over and over-High Knees! Forward Arms! Relax!
Relax! Relax! This is what Coach Bud Winter coached into us-Tommy Smith, John Carlos
and me. You learn to do this right through the finish and beyond with practice. I never
really liked doing 500‘s but when my coach said do 3 x 500 meters I would go out and do
it, and In the long run it certainly worked for me.
Here is a sample excerpt of his training log:
University of Washington 400 meter training for the year 2001
Monday:
3 X 300 meters/ 3 X 100 meters
1. 300m- 1:00 min- 100m 3:30 Interval
2. l00m-1:30min-300m 3:45 Interval
3. 300m-1:00min-100m
Tuesday
6 X150 meters/5 X 50 meters
1. 150- :40sec-50m 2:00 Interval
2. 150m-:40sec-50m ETC
Wednesday
2 X 500m/8 X 50m
1. 500m-:35sec-4 X 50m 6:30 Inteval
2. 500m-:35sec- 4 X 50m
Thursday
10 X 100m with 30:sec. Interval
Friday
Race 2/2/2 Sprint 50 meters jog 50 meters
1. 2 laps 50 meters 4:30min Interval
2. 2 laps 50 meter 4:30min Interval
3. 2 laps 50 meters
Monday
4 sets of 150-200-100 walk 4:30 between sets
Tuesday
3 X 300 meters-I X 500 meters-4 X 50 meters
Wednesday
3/2/1 = 3 laps 50‘s walk 1 lap interval-2 laps 50‘s walk lap interval lap
50‘s
THE MAN ON TOP IS TOMMIE SMITH
Bud Winter coached at San Jose State University from 1944 - 1974 and was responsible for
the legendary ―Speed City‖ in the mid 1960‘s.
In total, he produced 1 NCAA Championship, 49 NCAA records, and 27 Olympians including
great athletes like Tommie Smith, Lee Evans, and John Carlos, just to name a few. He also
coached Greece‘s Chris Papanicolaou, the first man to pole vault 18 feet.
His basic approach to sprinting was a simple 8 step plan:
1. Use high knee action
2. Use good foreleg reach
3. Run high on toes
4. Have good arm action
5. Maintain good forward lean
6. Bound forward, not up
7. Run tall, with back straight
8. Be relaxed, with loose jaw and loose hands
Many thanks to Gary G. from Scotia, NY, for providing the information below.
Here is an overview of Bud Winter‘s program. I consider myself kind of an expert on Bud
Winter as I studied all about him and have read his two books. I also have met John Carlos
and Bud Winter, who was ahead of his time and many coaches have taken bits of his
program and some quote him often.
Here is his ―sprint‖ program, I will send his endurance 400 program on another email.
Basically, he classified his sprinters as either the sprint type or the endurance type.
Tommie Smith never ran farther than 320m in training but set WR‘s at 200m, 440 yards
and 400m. Here is his program:
Fall:
4 weeks of x/c running and strength games, every sprinter would start with 1 mile and by
the end of the month they would run 10 miles
without stopping.
Off Season:
Intervals would start; slowly at first, every month faster for 5 months, here is an example
of a week:
Monday - 10x 100 on grass, 100 walk, (they started @ 15 down to 11 after 5 months.)
Tuesday - 6x 200m, with 200 walk ( started @ 30, 23 in 5 months)
Wednesday - 3x 320m, 15 minutes rest between (started @46 to 38)
Thursday - Repeat Monday
Friday - Starts and Finishes @ 150m x 5 (Winter would blow whistle 4 times and group
would speed up and slow down, at tape they would practice leans.
Saturday - Test Day, 2x 60 yards, 1x 165 yards, 1-2x 320m
Sunday - Jog or rest
During this time period they would do drills every day, when they were in top shape they
would do what Winter called a ―relaxation test‖, almost like Charlie Francis‘ flying 20‘s,
they would run 9/10 effort over 30 yards with running start, timed, idea was to show the
sprinters that you run faster with 9/10‘s speed and not all out.
In addition, after the main workout, they would do what they called ―killer dillers‖, you
start at the common finish and sprint out for about 25 meters, Winter would blow his
whistle and the sprinters would slow to almost a walk, he would then blow the whistle
again to speed up, this would go on until the 300 mark, then everyone would TRY and
sprint home, if they could.

They also would do starts every day but Monday at 20-40 yards, 6 total.
In-Season: Faster, shorter reps, quality.
Monday - Choose 1:
10x 100, no time, 100 walk -or-
3-4 laps of wind sprints -or-
2x 275m, no time
Tuesday - 3x 200m cut-downs, 200 walk, (Winter felt if you could do 25-24-23, you were
ready for a 47 400m) Late season, just go out hard for 50m, float, 100m, sprint 50m, 3x.
Tuesday - Time Trial Day: 2x 60 yards, 1x 320m, hard but not all out.
Thursday - Starts and finishes or if big Meet on Saturday, then REST.
Friday - REST
Saturday - MEET
Sunday - REST or jog
KK:
Off Topic here, but I've had a PM from member Frednick on the subject of modifying the
400m program laid down here by me and others to adapt it to the 800m. We've covered
this topic to a slight degree, but for what it's worth, my thoughts...
Regarding adaptation of 400 program ideas to the 800m, yes, it should work quite well.
But as I have written somewhere in that "lactate" thread, I am no expert in the 800m.
The one thing I understand is that 800m requires lactic tolerance, plus a use of longer
repetition at times.
So when I worked with one young woman, who ran 2:10 with me (but should have gone
much faster), we did one session in General Prep Phase of 3x1km with recovery being
twice the time it took to run the 1km repetition. This reduced to 2x1k with ratio of 1:1
recovery. So we had overdistance covered.
We also did 3 aerobic runs of up to 45 minutes. Not sure if that was insufficient or too long.
But I thought it should be enough.
But the session I really thought would suit the event: 3x3x300m (100m jog between reps;
lap jog between sets 1 & 2 and 1 lap walk + 1 lap jog between sets 2 & 3) she simply could
not do at all.
Strangely she could easily manage 2x5x200m in sub-30sec with 200m jog recovery/20min
between sets.
So I think the 300m backup training she could not tolerate in any way.
I had my best 400m woman, when she was only running 51.5, go on vacation to Tahiti
once and she ran in an invitation 800m and she won in 2:06. But she handled the repeat
300 very well, all under 50 seconds.
There is no doubt that 300m will take you much deeper into lactic deficit than 200m.
I once had a chat with Paul Ereng when we were at the end of year gala in mc and he said
his entire track training was pretty much either 3x400m or 4x300m, but he ran them at
tremendous speed, so surely he was generating a waterfall of lactic acid.
Originally Posted by frednick

KitKat a.o.,
I got some questions about planning races into the schedual.
There is GPP, transition and taper.
I've found this about races in the GPP:
"If you are having meets all season, you'd probably want to do about 2 speed sessions for training plus
the meet (total 3 speed/high intensity sessions per week). You'd probably want to do tempo work on the
other days and be sure to include at least 1 day of rest per week."
About the transition phase : " IT'S NOT important to race during the 4-wk transition period. IT IS
important to keep to the pattern of Rest and Train. "
So am i comprehending things right if i say that an athlete:
-can race during the GPP, although the GPP is heavy, so the athlete must know that he won't run PB's in
GPP; the races in GPP are just to 'get the feeling right' and psychological purposes ?
-better won't compete during the transition phase (injury risk)
-THE one most important race in an athletes year should be ran after the taper period.
It's just something i want to be SURE about, that's the reason why i ask this..
Thx in advance,
KK: YES, that's pretty much correct. But again I would say that nothing is ever set in
stone. There will be variations which suit particular individuals. But for the program which I
used for the athletes I coached for the 400m, the things you highlight have certainly been
true.
The thing about any program, I believe, is that you can start using what is written down as
a basic template. THEN you start to coach.
You coach the person and then the athlete. And you accommodate the program to suit
both the person and athlete.
This is because everyone is an individual. Everyone has specific variations in their abilities
and in their life situation. So we must work to assist, not conflict with the athlete.
There is no such thing as a perfect program, perfect coach, perfect preparation.
There will always be adjustments you must make along the journey. BUt that's not a
problem. It's a situation. And it's totally normal.
So what I'm trying to say here is that we shouldn't get too hung up on
reps/sets/recoveries/cycles/loads etc.
The main thing is that the person/athlete is happy, and s/he will be if the training is in
balance with the rest of his/her lifestyle and the performance elements of sprinting are
moving in the right direction on a reasonable timeline.

Would you see that approach being as necessary for someone not running rounds and only competing
at club level? I believe I made a mistake last season of doing too much volume at HI (for me) in comp
season hence the question. Not backing off the work required just managing it more appropriately.
KK: Yours is an interesting question and one I've posed myself. I still don't have a perfect
answer. I asked it myself to Dan Pfaff at a time he was coaching Bruny and Donovan. He
said he "isn't smart enough" to figure out how to prepare an athlete with a specific
variance for either grand prix style (one-off) competitions or championship tournaments
(multi rounds).
But I honestly do not think my sessions, often with only a couple of sets (or 4 reps in total,
no longer than 300m on a single rep - discounting the "broken" element to the set) are
high in volume or intensity .
But you can keep the same work and turn down the intensity, gaining your race specific
conditioning from ... racing.
So if you race a lot, then tone down the sessions. Go with a 200 + 200 for example in the
style of a strength & control session - the first 200 at the speed of the backend of your goal
400m race which, for a 50sec 400 would mean your opening 200 of the set would be
inaround 26sec. Then you take your 2mins and you back it up in another 26 or whatever
you can manage while maintaining form and avoiding too much tension.
I always tried to get "my" athletes to take "the physical" out of every run (especially
races). By that I mean not trying to "muscle" the run. The more you try to use your
strength, sometimes the less you have of it to use.
As has been said early in this thread, it is a paradox. You spend all year trying to build the
threads of performance, but then if you try too hard to use them they desert you.
So you need to let everything come to you through rhythm.
I think that was the biggest lesson we all learned from watching Carl Lewis hold his nerve
during his races. And of course we saw the same capacity in Tommie Smith.
These guys didn't "push" - they didn't grasp for something that wasn't there. They just let
it come out without forcing it.
That's how I tried to get athletes to run their training sets because that's ultimately how I
wanted them to race.
Originally Posted by oldbloke

Back to the subject of more tempo for slower runners (sorry). Which makes a lot of sense.
The problem here is how to fit in speed, speed end and spec end with a high volume of tempo. The time
and energy needed.
Would you have a longer (tempo heavy) GPP or maybe cut out one of the other components.
eg do speed, speed end + tempo and miss spec end.
Argaubly by working at virtually all the time at either top end (max v) + low end (tempo) you are
satisfying the physical components and only need a small amount of SE for pace judgement.
Thoughts ?
KK: I don't really see the conflict as they're on separate days. Here are some thoughts.
1: If you do 2 speed sessions a week rather than 3, you have an extra day for tempo.
2: The same tempo volume represents a higher distribution of effort for a beginner than a
top athlete (all max tempo speeds being regulated as a percentage of PBs).
3: As mentioned on the GPP download, the GPP is relatively longer for beginners than for
top athletes.
Originally Posted by lr1400

Charlie,
If you do 2 speed sessions a week would you combine "types" of speed training or would you do
individual days and rotate them?
Option 1:
Speed Day1 - Acc and MaxV (20 to 60m)
Speed Day2 - Speed End and/or SpecEnd (80 - 250)
Option 2:
Wk1
Speed Day1 Acc
Speed Day2 MaxV
Wk2
Speed Day1 Speed End
Speed Day2 Acc
Wk3
Speed Day1 MaxV
Speed Day2 Speed End
and so forth.....
Which option do you think is the best in a TWO day a week Speed Schedule?
Short - Long.
KK: I would favour the first option for most but either type of set-up could be used
depending on the strengths of the athlete in question with the proviso that there is always
going to be some accel work in every session, even if only part of the prep/warm-up for
higher speed work, so, presumedly, the accel day would include speed change work (pick-
up drills, in and outs etc) and the max speed work would be concentrated on form work in
the early stages of the program.

Ok John I understand. I don't think the 45 sec means anything other than it is the 30sec per 200 pace
we are looking for.
KK: Oh, then well, maybe You stole it from Me?
I started using it in the 1984 pre-season with a girl I thought (then, when I knew
absolutely zip about 400m) was a great 400 runner. It took her running it every Sunday for
about three months before she could complete 3x3x300 all in sub-50sec (jog 100 recovery)
on a grass track.
In subsequent preparations she got that non-compliance period down to just a few weeks
and then as she got to be older, stronger, faster more dedicated, she could open up and hit
them all in sub-50 first session.
She went on to reach an O final.
The guy she trained with hated that session, him being more of a power monster. But he
tolerated me long enough to tolerate the session and he got them down to sub-44,
throwing in the odd sub-40sec rep(s) on the third set.
I should mention we didn't do them 9-straight. We jogged a lap after the first set, then
jogged 1 lap and walked 1-lap after the second set. I was more interested in keeping the
times on target than stressing the recovery. I may have been wrong doing that, but
anyway that's what we did every GPP every year 84-94 (and with another woman for her
96 Atlanta buildup - where amazingly she made the O final in a 4x1 and ran her country's
fastest split in the 4x4 prelims). Obviously 3x3x300 had little or nothing to do with her
ability to run fast in the 100m, but importantly it didn't prevent her from running fast at
100.

Obviously 3x3x300 had little or nothing to do with her ability to run fast in the 100m, but importantly it
didn't prevent her from running fast at 100.
KK: That's the key to the selection of all work- in the first case, be sure it doesn't limit
speed- preferably it enhances it.
Originally Posted by star61

Thanks for your response. As to kitkat's ext. tempo, yes I knew most if not all include it in GPP. I was
thinking more SPP and Comp...does it continue there?
As for peaking too early, I remember kitkat writing in this thread that it takes 10 months to reach peak
endurance shape. Our thinking was two large, 5-6 month macro cycles, we're completing one now and
just beginning the next. We did GPP, SPP1 and SPP2, changing up our focus every three weeks. We'll
probably do an abbreviated GPP, primarily just to make sure she's not overworked, then move back to
SPP and then to Comp.
She's doing well in terms of being injury free etc., but we still thought we'd scale back to GPP for a
couple or three weeks and regroup with a goal of peaking again 6 months from now. Is that too long of
a cycle for a 400m runner? Should we think more in terms of two more 3 month cycles?
As far as MaxV, I've thought that it was recommended to never stray too far away from pure speed
work. We do cycles with a more accel/max speed oriented week, then a pure max speed week, and
lastly a max speed/speed endurance week, every three weeks.
KK: Hmmm, can't recall saying it takes 10 months to reach peak endurance shape.
But in any case, something less than peak endurance may still get fine results.
The first year I worked with the best male talent I ever coached, we got toghether in late
January, he was in low-47sec shape in late Febr, and by September was in low 44 shape.
So that's really Feb to Sept - 8 months.
Usually we did six weeks GPP x 2, then 4 weeks transition, then started lowkey competition
- relays etc and after about eight weeks of occasional racing and some race rhythm
training at the sharp end (up to 300m area) he would be able to pop out 45sec 400 races
fairly routinely and be able to run that for rounds. So that would be Six months.
The other thing I think you were asking about was how does the 3x3x300 reduce? We
broke it down to 2x300+150; or 2x300+60, 60, 60, 60;
or 2x300+60,50,40,30,20 or 300+150, 250+150, 150+150, 150+100, 100+80, 80+60; -
or any variation of that kind of stuff. But that is pretty intense and I wouldn't be giving
much of that to school kids.
KK:
BECAUSE THIS IS THE DE FACTO 400M THREAD, I THOUGHT IT MIGHT BE OK TO DOUBLE-

UP AND COPY THIS REPLY FROM ANOTHER THREAD WHICH PERTAINS TO A QUESTION OF
HOW LONG CAN SOME SORT OF TEMPO BE MAINTAINED DURING THE SEASON...
The usual guide to 400m race modelling is that you can run the opening 200m of a 400m
race no faster than 1-second slower than your current form best stand-alone 200m.
As for tempo, some type of tempo can continue into the actual season taper (although that
may also take the form of race modelling). But you need to find out what mix is best for
your athlete.
You need to keep up the speed and long speed at that, but you don't want to stay at the
sharp end for too long or you tend to lose the high level aerobic power needed for the 400
which can come from sessions involving some stress recovery.
This can come from extensive tempo 3x3x300 or broken runs like 5x200 or 2x2x200, or
from a set such as 150, jog rest of the lap, 150 + 60, 50, 40, 30, 20, walk 100m into 150
sprint again or repeat some variation of the original set.
That's not tempo but it can derive from tempo sets such as 3x4x150 (in which you run
150, diagonal jog return, then run 150 again, then diagonal walk back to run 150, diag jog
back to run 150. End of set, then either take 10mins rest or do some sort of 10min active
recovery.
DURING OSAKA, a member of our board made the following observations of

Sanya Richards and Jeremy Wariner at the training track. I think the meet was
due to start within the next couple of days...
" i saw training workouts by richards (1pm) and wariner (6pm). Hart was not
around so they were coached by the assistant. Richards used spikes and lane 1 to
do 2 x 300m in 42sec with 5 or 7min rest, running 50m fast, then 150m relax and
last 100m fast in 12.0. Then rest again 5 or 7 min and did 4 x 20m accel from
standing start with turn back only as rest. Rest 3min rest and slow jog on grass
for 2min.
"Wariner did in training flats on first lane : 5 x 200m in 25sec (first 100m in 12.0)
with rest 1min30sec, then rest 10min, then 4 x 40m acceleration rest walk back,
then immediately after a 2min jog."
FOR THE SAME REASON, I HAVE COPIED THIS POST FROM THE GREAT "PJ" ACROSS FROM
A THREAD ON DAS GUT DR ARBEIT...
L'Equipe arranged a meeting between Pérec and Koch in Paris after Barcelona'92 games
(Pérec won in 48.83). Some quotes from Koch about her training :
About how she started sports :

Marita Koch is not a pure product of DDR system. She went to Weimar club at age
11because her best friend did athletics. "But i only went in spring and summer, no way to
run with bad weather!". No way either to run in the prestigious Rostock club "I was so
small that at age 13 i was still not matching the norms of 11 years old childs." "In Rostock,
they fired me saying that i was too often injured. Actually i wasn't good enough". At age
15, after a growth crisis, she decided to follow regular training, on PM, after school. 2 to 3
hours workouts 5 days a week, nothing too serious according to Koch, while Pérec explains
that the amount of work she had in 1991, the year she won her first World title in 49.13.
Koch : "So, you stil have a big margin progression!".
About Wolfgang Meier's training "That's the regimen i needed. If i had more liberties, i
wouldn't have trained like this. From 200m, all the races hurt! After 2 reps, i would have
say : ok that's enough for today."
Marie-José coughs when she heards the workouts Marita did one month prior her last
WR : "I remember very well : stuff like 6 x 300m in 36sec, with 10min rest. My
goal was 48sec at 400m, thus i was training at this pace (PJ : 36sec at 300m and
48sec at 400m are both 8,33m/s average speed). I was in super shape, and one
day i even did them in 34sec ! This, i would have never been able to do before."
Marita goes on saying that Pérec needs oponents to break the WR, at her time she had
Kratochvilova, WR holder at that time with 47.99 and Vladykina, runner-up to Koch in
Canberra with 48.27 and runner-up to Pérec in Barcelona).
She also says that you need luck. 1985 was a strange year, with no major competition but
the World Cup in October, an unique occasion in a carrier. She was already in shape in
July-August, shown by a 200m in 21.78 into the wind. "I had a lot of time ahead, so i could
train a lot more, more than i ever did. Of course, it required a lot of efforts. Not only
physical : you soon get bored to feel in great shape and not enter competitions. But the
result proves that it's worth it...".
However, Marita is surprised to hear about 500m at training (PJ : Pérec used to do
it). Wolfgang, with the help of a quick picture on paper, explains his theory.
According to him, all the 400m run between 51sec and 47sec all show about the
same speed curve : progressove acceleration until 150-200m, then progressive
deceleration, which is, proportionnaly, is always identical. "The first part of the
race determines the final performance. One have to pass at the half way as fast
as possible, still keeping a small margin. If your PB is 22.20 at 200m (PJ : Pérec's
pb in 92) you have to pass at half way in 23sec. And finish in 48.83 is normal. In
order to break the WR, you have to improve speed. The day you will be worth 21.71 like
Marita, you will be able to break her WR."
Marita about the 47.60 : "when i received the intermediate time, i couldn'y believe it. I told
to myself : it can't be me!".
In 1993, Pérec would focus on 200m (21.99 PB), then went to John Smith the following
season until 1999 and surprisingly established herslef in February 2000 in Rostock...
Originally Posted by TopCat

How many 47s male athletes can do 6x300m in 34-36 with 10min recovery? Even at 36 that is a serious
workout!
CF:
A few points need to be made here. first off, the split differential for a young male 400m
runner may NOT be the same as a fully developed female 400m runner, even if their PBs
over 200 are the same. the young male is very likely to burn the turn in the 200 and die
like hell at the end. When they run a first 200 in the 400, they run a much smoother first
curve and may come close to or even equal their 200m pb on the way through. I've seen
this many times with young athletes I trained when they went to a 400m. This is also why
you should never combine male and female SE sessions based on 200m PBs cause the
female is very likely to get drawn out too fast on the curve and get injured.
KK: Nevertheless Koch had the complete package and I guess that's why she's still world
recordholder, even despite the presence then of Jarmila Kratochvilova who had low 11sec
100m speed and enough endurance to set the 800m WR which also still stands today.
PJ will probably have the precise stats for Koch's WR but I was there and watched the run
and the splits I took were 22.4 and 34.1 which means her third 100 was in 11.7 and her
fourth 100 in 13.5 which is still pretty impressive given she ran a probable world record for
300m en route.

KK. Have any of your runners ever attempted a 6x300 at speeds and rest similar to the above
mentioned wo. If so what were your thoughts.
KK: No, they could have done it. We've done 2 x 300 a few times with about 10 mins
recovery, or maybe it was seven minutes. But my guy had his entire training log stolen and
I used to let him write most of the stuff down because I was too slack and also spending
too much time already coaching for nothing while trying to hold down a fulltime job/career
elsewhere surrounded by people who didn't cut me any slack for my coaching activities. I
was also married and, blah, blah, blah...just a cop-out. I should've kept meticulous logs
and for many years I did... I still have a lot of stuff I wrote down for my top people, but
every now and then I've noticed there are gaps and I can't remember why.
But don't tell PJ or CF because they will be appalled and might kick me off the forum.
PJ: BUT we are fortunate kitkat had great memorie and can sort out with details and
humour his inestimable coaching experience...
As for the 400m WR the numbers from the ex-DDR team are 11.70, 22.47, 34.22 (11.70 +
10.77 + 11.75 + 13.38).
Her time at half way is enough to get 200m bronze in Osaka. As for 300m, from what i
understood in the press reports, she never ran that fast at 300m in training. Kratochvilova
ran low 34sec, Pérec mid 34sec just before Atlanta'96 and Bryzgina high 34sec just before
Seoul'88, same for Breuer before Tokyo'91.

Two interesting points.
First Hart had Richards do "Event Runs" this close to competition. Generally this session is done further
back in the preparation period.
Second, MJ generally did fewer reps at a faster pace as he approached major competitions than Hart
has assigned for Wariner.
I don't buy it, but Hart is a master of his method.
KK: I didn't dare do 6x200 any closer than three weeks out from round 1 of a major meet.
But I also acknowledge that while we tended to reduce that and other sets down to split
runs of 200+200m I may have been better to have maintained the 6x200 and perhaps
reduced the intensity rather than the reps. For example, maybe we would have been better
slowing the 200 times from 23sec (or faster) to 25 or 26 (like Michael Johnson) and
thereby further reducing the lactic levels while maintaining a lower-level aerobic thread
even into the 10-day taper period.
I can see a possible reason for Hart doing that with Wariner, whose 200m speed is nothing
like MJ's, so while trying to constantly improve on the speed of his shorter distances, he
needs to bolster the aerobic strength so that his greatest asset - Wariner's ability to keep
punching during the fourth 100m - is reinforced.
We should always train to our strengths, while not ignoring our weaknesses.
KK: Do you mean, what time should the 300s in the 3x3x300 session be for a projected
52sec 400m performance?
(Or do you mean what is the 300 split en route to a specific 400m race time?)
If it's the first, then I would say it's a training model best developed through experience for
each individual and will depend on how much speed they have coming into this type of
work, whether they're in flats or spikes and what the track surface is. I can't be more
prescriptive, perhaps others can be. I just think you have to work up your own
performance models based on your own overall program and circumstances as mentioned.
I used to get "my" top female to run all the 300 reps in sub-50sec on a grass track (in
middle-distance spikes, rightly or wrongly that's how we did all our volume) and when she
could do that I knew she was tracking toward 52sec for 400m.
But as you noted, a session like 3x3x300 is like an aerobic platform and ultimately it makes
no sense for a sprinter to do that unless complemented by steady and progressive threads
of speed and speed endurance.

In light of this comment, having watched the CF Taper DVD and what you now know would you amend
your taper from what it was?
10-day Taper For 400m:
Counting backwards from the day of the first big Race:
0: MAJOR RACE
1: Race Modelling in the rhythm of your race, but without generating lactic acid.
2: Rest Day
3: Race Modelling (as on the penultimate day, for rhythm). Unless you're racing 400m over rounds or
you have a huge block of races AND you're coming into the taper off a huge amount of training over
many months. If the latter describes your situation, then you can contemplate having day 4 as the first
of two Rest Days.
4: This is your last chance to blow out the cobwebs, hit maybe two reps with full recovery from a rolling
start and working at 99 per cent, so as not to generate much lactic acid. So if you're running 400m (or
300m HUrdles) you may do a couple of 200m runs (or maybe first six intermediate hurdles) . Maybe one
is fast tempo, the other (45mins later?) might be very quick but while consciously avoiding tension in
shoulder, neck etc.
5: Warm-up and warm-down, Race modelling, meaning for 400m (or 300m Hurdles) you might want to
rehearse entering and exiting the bends from a rolling start, working for no further than 150m. You may
restrict your reps (not including normal race warmup)
6: Work the first two or three barriers in the 110m hurdles.
7: Rest Day (Massage, physio, chiropractor, walk and relax)
8: Race Model for Hurdles, working sections of the 300m Hurdles race, so maybe first four hurdles a
couple of times at 99% race rhythm, then a couple of runs over the last four barriers. All with full
recovery, done for technique, rhythm and relaxation.
9: Perhaps a 99 per cent effort single run over 300m on the flat: a virtual time trial but done without
"muscling" the run.
10: Warm-up and warm-down.
11: Rest.
Maybe you could place your prelim race commitment on a 99% effort type day and fit your major
championship day(s) into a template a bit like this.
KK: That taper was proposed as an option for a hurdler I think, geez I can't even
remember writing it.
But while the taper has certain standard elements and rules, it will vary from year to year,
athlete to athlete.
I would consider throwing in a 5 or 6 x200m at slow pace if I felt the need was there to top
up endurance. But during that last 10 days one of the rules I'd adhered to is to generate as
little lactic acid as possible. So if we were going to use 6x200 during the taper, it would be
at the end of a continuous thread of that set starting during GPP or pre-season. And I
would still want to find a place for it's derivatives, eg 200+200m... which might be used
purely as a race-modelling set or could on occasion be alternated with the 300+150 as a
lactic generation set in lieu of racing opportunities or as part of a 2x200+200 session for
lactic tolerance (I'm making a distinction between generation and tolerance sessions here).
some interesting (well to me anyway ) discussion re lactate buffering in the Ariiet strikes
again thread
http://www.charliefrancis.com/commun...ad.php?t=16959
here is what I thought was the relevent info from that thread posted unedited in
chronological order
CF
What does it say about the rest of their info? In Moscow, Arbeit also claimed that Marita
Koch was doing 450m repeats while towing a tire before her WR. I've seen EG docs in the
posession of a site member and I don't recall seeing that.
While the EG girls did pull tires, I wonder if Arbeit has any idea what was really done or
when. I was told tires out to 80 or 100m for the sprinters.
I did see 4 x 300m in the 34 sec range with short breaks in the doc, which is amazing
enough! The 4 x 300m story was also repeated by Marita to Perec later. Marita's
husb/coach also told me of a 21.56 sec 200m time trial before leaving the GDR for
Canberra.
Optimax
was at the EACA conference in Moscow and Dr. Arbeit stated that the East German coaches
caught Ben on video tape squatting 240kg after the semi final in Seoul. This point was
raised as part of a discussion on preloading athletes prior to competition. Dr. Arbeit stated
the type of preload work you do must be specific to the capacity of the individual athlete.
He mentioned a typical EG sprint workout on a Wednesday (prior to a Saturday
competition) would be 1 x 80m / 1 x 120m at 95% with 20 minutes rest. He also
mentioned that Marita Koch ran 2 x 200m from a rolling start in 22.5 immediately prior to
her WR, and that she had run workouts that year of 3 x 460m pulling a 12kg tire with 20
minutes rest.
I thought the reference to Ben was humorous because I had read previous posts on this
site regarding Ben and the "Seoul Squat".
KK
How much of Arbeit can you believe when you know the facts of the BJ anecdote?
Running around an oval hauling a 12kg tyre must have produced some nice sheering forces
on her joints ...
From what I had heard previously about Koch's training, running overdistance doesn't
sound correct. Especially if Arbeit says she ran that throughout the year. I could believe it
more readily if he had said she ran the distance once, unloaded, toward the end of a
special preparation phase.
Anyone have Marita's contact details. It would be great to ask her what she did.
PJ, have you got any part of her training program???
CF
Horst Hilla told me only one longer run WEd, but, hey! What did he know!
KK. You were there at the WU track with Marita before the WR. wasn't it 1 x 300m?
Boldwarrior
i know Seb Coe used to run some 200's or 300's before meets if breathing was an issue
due to air (due to racing in foreign countries or states i think it was) but they weren't fast -
maybe 38-40ish sec i believe. Done during the warm ups. Gets the lungs used to the air
before you race, primes the system so to speak so come race, its all ready to go.
ill see maybe if i can dig it up tomorrow.
KK
In 1985 I had already coached a sprinter to Moscow and LA Olympics and still didn't know
whether my arse was on fire. So unfortunately I didn't see Koch do any training or trials
because I wasn't smart enough to be there in the right place at the right time. But I sure
did see that 47.60. She looked like she was sprinting 100m and just kept turning over at
the same rate for the entire 400m. It was ridiculous - like a windup doll.
http://www.youtube.com/watch?v=WDmZKzC1YXs
CF
What's interesting is that Marita was talking about 47.00 before the meet! I saw the tables
in question and I see why. The 21.56 time trial and a 100m best of 10.83 indicated this.
What was also interesting, these same tables indicate that Flojo might have run 46.00!
Coincidentally, that was exactly what Darrell Robinson said she could do after seeing her
SE sessions. The table listed the 100m norm as 10.50 to 10.60 and she was 10.49.
PJ
L'Equipe arranged a meeting between Pérec and Koch in Paris after Barcelona'92 games
(Pérec won in 48.83). Some quotes from Koch about her training :
About how she started sports :

Marita Koch is not a pure product of DDR system. She went to Weimar club at age
11because her best friend did athletics. "But i only went in spring and summer, no way to
run with bad weather!". No way either to run in the prestigious Rostock club "I was so
small that at age 13 i was still not matching the norms of 11 years old childs." "In Rostock,
they fired me saying that i was too often injured. Actually i wasn't good enough". At age
15, after a growth crisis, she decided to follow regular training, on PM, after school. 2 to 3
hours workouts 5 days a week, nothing too serious according to Koch, while Pérec explains
that the amount of work she had in 1991, the year she won her first World title in 49.13.
Koch : "So, you stil have a big margin progression!".
About Wolfgang Meier's training "That's the regimen i needed. If i had more liberties, i
wouldn't have trained like this. From 200m, all the races hurt! After 2 reps, i would have
say : ok that's enough for today."
Marie-José coughs when she heards the workouts Marita did one month prior her last WR :
"I remember very well : stuff like 6 x 300m in 36sec, with 10min rest. My goal was 48sec
at 400m, thus i was training at this pace (PJ : 36sec at 300m and 48sec at 400m are both
8,33m/s average speed). I was in super shape, and one day i even did them in 34sec !
This, i would have never been able to do before."
Marita goes on saying that Pérec needs oponents to break the WR, at her time she had
Kratochvilova, WR holder at that time with 47.99 and Vladykina, runner-up to Koch in
Canberra with 48.27 and runner-up to Pérec in Barcelona).
She also says that you need luck. 1985 was a strange year, with no major competition but
the World Cup in October, an unique occasion in a carrier. She was already in shape in
July-August, shown by a 200m in 21.78 into the wind. "I had a lot of time ahead, so i could
train a lot more, more than i ever did. Of course, it required a lot of efforts. Not only
physical : you soon get bored to feel in great shape and not enter competitions. But the
result proves that it's worth it...".
However, Marita is surprised to hear about 500m at training (PJ : Pérec used to do it).
Wolfgang, with the help of a quick picture on paper, explains his theory. According to him,
all the 400m run between 51sec and 47sec all show about the same speed curve :
progressove acceleration until 150-200m, then progressive deceleration, which is,
proportionnaly, is always identical. "The first part of the race determines the final
performance. One have to pass at the half way as fast as possible, still keeping a small
margin. If your PB is 22.20 at 200m (PJ : Pérec's pb in 92) you have to pass at half way in
23sec. And finish in 48.83 is normal. In order to break the WR, you have to improve speed.
The day you will be worth 21.71 like Marita, you will be able to break her WR."
Marita about the 47.60 : "when i received the intermediate time, i couldn'y believe it. I told
to myself : it can't be me!".
In 1993, Pérec would focus on 200m (21.99 PB), then went to John Smith the following
season until 1999 and surprisingly established herslef in February 2000 in Rostock...
CF
I was given the figure of 21.56 for a time trial before leaving for Canberra by Meier when
we talked there at the time. PJ, can you confirm that speed runs did not exceed the race
distance?
PJ
I confirm they did not saw the point of doing more than the competition distance, Grit
Breuer (400m World Junior Record holder) told me the same, even for tempo she did 300m
or 400m, never longer. However, i know that they had continuous runs, up to 10km for
Schönlebe (400m European Record holder), up to 4km for Göhr (short sprint specialist), i
don't know for Koch, i saw Breuer doing these runs but i wasn't interested to know how
long she was doing them.
Note that Marita Koch did a 800m in 1977 in 2:16, quoted in a Track & Field News article
the same year. I don't know if she had other time trials like this later in her career. In 1977
she was already running 22.38/49.53.
CF
For a 49.5 sprinter, 2.16 for 800 shows no indication of serious work above 400m, with or
without a tire.
PJ
Exactly, and the training was short to long, you can also see it from the competition results
: in 1985 : 7.04 World Indoor Record in February, outdoors her season bests were 10.97
on 9 august, 21.78 on 11 August, both head winds, and had only one 400m prior Canberra
(earlu october), on 22 september with 48.97. I'll post her complete 1985 seaon results
later if people are interested.
Only two competitions at 400m gives plenty of times to do monster SE workouts and time
trials.
John
Is the 1 x 300 confirmed or is it myth like Ben's squats pre OF final?
Do you think this may have real application? Maybe not 300m but say 200m focusing on
rhythm an hour or so beforehand?
Maris
I'm not convincd I'm totall in the right thread for this post, but as the word rhythm got a
mention, I thought I'd stick it here! How important do you feel rhythm is in training and
racing. I hav a feling it is something I have overlooked recently. When with my old group
every session had a couple of build up rhythm based run before a maximum effort and off
that winter I produced my PBs. Now I am with a coach who is very speed based and there
is little submaximal work except for 1200m of tempo after Tuesday and Thursday's
sessions, but I almost fel tempo is a little slow to get the 'rhythmic feeling' I used to get.
I'm not sure if it's as a consequence, but anyway it appears my training times are suffering
and I feel this may be related as I don't feel quite so good or smooth when I run. I am a
taller athlete and perhaps this is more of an important issue for a rangy sprinters. I am not
sure of the scientific underpinning, or if there is any for that last comment, or if there is an
for this whole post! My degree is in Sport and Exercise Science and I try to use science to
explain everything I do, but for this I can't. Can anybody here give me some help on this?
At the moment I can only come to the chicken and egg syndrome of it works because it
does, and we do it because it works, and because it works we do it...........
PJ
Last time it was confirmed was in Nice 2000, not in a secret warm-up pit, it was in front of
all the fans and media for Pérec's opener at 400m, and she did 270m instead of 300m after
a negociation with Meier
John
Thanks PJ, do you know how long before hand and what intensity (95%?, 100%). What
about my other question?
Do you think this may have real application? Maybe not 300m but say 200m focusing on
rhythm an hour or so beforehand?
Maris,
I'm sure other more qualified people can answer this (and may contradict me) but my
understanding is that in longer sprints, especially 400m, it is very important.
Lylmcd
There is evidence that lactate actually helps to buffer acidosis during activity.
Cyclists have long felt that short harder efforts to 'open up the legs' as part of their
warmup improve performance for stuff like time trials and I suspect it has to do with this
effect.
If you can generate some lactate to get the buffering systems online but do it in such a
way as to NOT generate excessive fatigue, that should help.
Lyle
John
Interesting and certainly something worth investigating in training.
Lactate is an amazing thing. I have been baffled till the last few days about my reaction to
it versus comments of others. In my case I don‘t get the burn others report, although I do
know what they mean from having done 20 rep squats, in my case my legs just get heavier
and move slower.
It appears ass I suspected it is age related 9I‘m 45). I do get it just in a different way
which is the heavy, slow legs.
I spoke to one of the guys at work who at 58, and despite most of the winter out with
injury, will have a good shot at going under 60 sec for 400m this season. He has exactly
the same feeling as me last week I got it real bad. With 80m to go I was gone and I had to
concentrate really hard to keep making my legs move. It was like running in water
I asked if this had changed since he as in his 20's (as I personally have nothing to compare
it with) and he thought for a moment and said yes it has.
His PB‘s are

52.8 which he did 3 times
Day 1
52.8 in heats
64 sec 400m hurdles (first time doing them)
52.8 in final
Day 2
800m @ 1.58 then 400m @52.8
interestingly he maintained his speed pretty well into his 40's as he ran 54.1 in mid 40's
Lylemcd
I'm a speed skater and I often find that my second set of speed endurance work (might be
something like 800 negative splitting the second 400 or a set of lap on/lap off with one lap
hard/one lap easy) is easier than the first.
My legs don't tie up as as much towards the end of the set, I still have something to push
with, etc.
Lyle
John
I guess the key as you stated is If you can generate some lactate to get the buffering
systems online but do it in such a way as to NOT generate excessive fatigue, that should
help. which will be an individual thing (appropriate distance and rest) that may require a
bit of time to ascertain hence my reference to doing that in training rather than jumping
straight into it at next race situation.
DEFINTELY worth a look at though.
Boldwarrior
Haha,
when our old training group were doing 800's, our main session involved 3 x 400's - on
grass - and pretty much flat stick - goal was to do the three in pretty much the same time,
approx 10-15min recovery's between each.
Now, often, as we got into shape, somebody at some time would pull off a PB during these
3 x 400's, and typically it would mostly be the last 400m. We used to do pretty shitty
warmups and the 1st 400m was typically say 1sec off ones best, 2nd 400m was typically
close to Pb most times, and the 3rd was either suffering bad or close to Pb shape or Pb
shape (Pb for grass anyway)
Perhaps this was due to not being 400m runners? our speed was only around 50-52sec on
grass (depending on athlete).
Still, we often called that 1st 400m - "blowing out the cobwebs" and it did get you into
rhythm for the following efforts.
KK
On the hill session we (not me ) used to do of 3 x 2x360m Hill, we often got PBs on the
second and third set.
On the power circuit, which was around 5-8mins long, depending who did it, we also
routinely got faster time for the second circuit than the first.
I think John's probably correct suggesting it has something to do with activating the
buffering mechanism. But perhaps also it's just that the fear factor gives way (in the
daunting face of the coach's scowl ) to a submission to the fact that, hey, we can stay here
all day and night if needs, but that last set will be done before we abandon this hill
John
KK did the warmup for hills vary from that for the track sessions?
I do my hills differently (4 x approx 75sec with 15 mins between) and due to the
surroundings warm up used to be different, on those occasions 2nd rep was always the
money one and I put it down to as Bold says rep 1 blowing the cobwebs out.
Interestingly the last 2 x I did long hills (after 9 weeks SPP which included overdistance
work on the track) with the same warm up as with track sessions I changed it and did
accelerations first
week 1
3 x 4 x 40 rec 4.5 / 10
1 x long hill
week 2
2 x 4 x 40 rec 4.5 / 10
2 x long hills with 15 min between
week 1 I set a long hills PB and week 2 another PB on rep 1 but was signifcantly slower on
rep 2 and was wasted at the end of it.

some interesting (well to me anyway ) discussion re lactate buffering in the Ariiet strikes again thread
http://www.charliefrancis.com/commun...ad.php?t=16959
KK: Our warmup before Hills didn't change from our track warmup, in Theory, but in
practice it was very different. No in and outs for sure because the surface at the hills was
not smooth. It was grassy and often not mowed. You paid a bit more attention to warming
up the hip, knee and ankle joints and stretching the muscles a bit. It didn't matter if you
couldn't reach maximum speeds because it wasn't part of the criteria for the hill session. It
was classified loosely under our program as "power-endurance" and nobody ever ran faster
than 45-seconds for the 360m distance. So it was done pretty quickly, but the resistance
on a hill of around 8-10 -degree elevation prevented anyone generating real speed. It was
more about applying strength and maintaining a rhythm to the top.

I am not familiar with his schedule and only know him to say hi to but see the squad he trains with 3
sometimes 4 times pw and have never seen anything like that. The closest is a session they all did the
other day of what looked like fast relaxed diagonals of a soccer pitch in flats. Not sure how many reps
(they had started when I arrived and I was busy warming up) and the rest looked longer than 2 mins.
I do know they do 150's on woodchip track and sand hill runs in winter.
KK: He needs to get his current 200 of 21.7 down to about 20.7 (hand at least). Even on a
split of 22.4, that's a tough ask when you have so little speed-reserve. It's good that he's
worjking on his shorter sprints (so the report says). He needs to...
KK:
To a question posed on another thread about whether any other male had run the
above-mentioned 6x200 set quite so impressively, I dug out an old interview with
Lee Evans and thought to duplicate it in this 400m training thread where it may
be most relevant... kk
Probably Lee Evans. We borrowed the session from him, having read of it in a fantastic
interview by Alastair Aitken conducted with Evans in the Athletics Arena magazine wrap-up
issue from the 1968 Olympics. Evans said the runs between the reps got so that they were
almost as fast as the reps themselves. I think he was joking, but we took that session
onboard because our great respect for Evans and his achievements.
I have a mint condition issue still today:
Evans talks about doing a lot of over-distance training and progressive weights during the
winter.
"I ran plenty of 600 yards indoors and 800 metres indoors and outdoors. The one-lap dash
runner needs a lot of strength, and you can nly get this by doing weight training during the
winter and lots of over-distance running on the track" - Evans is quoted as saying to
Aitken, a lovely fellow whom I first met in London in 1983/4.
"In the few months before the Olympic Games my week's training would work out
something like this:
Monday - 3x550 yards in about 67.0 seconds passing by the quarter mile mark in around
52.0 seconds.
Tuesday - 6 x 220 yards in about 23.0 seconds with a 220 yards jog between each one. I
always jog the intervals between items but in Mexico or at other altitude training I walked,
only because the recovery rate is so slow at high altitude.
Wednesday - 4 x 330 yards at a good pace, usually about 36.0 seconds, but I don't always
manage to get them timed.
Thursday - Usually about 6 x 150 yards for speed with a long recovery jog.
Friday - Usually if I have a race on Saturday I rest, if not then I go for a long easy jog."
He says in this interview that he had run 45.2 for 400 metres while attending Salinas City
College, which I deduce was during 1966.
"I took the national title and was unbeaten in all my races; The next year I went to San
Jose State University and made the acquaintance of my old friend Tommie Smith," he
adds.
"(In the Olympic Final) I was in lane six with Freeman and James in the two inside lanes ...
I ran the first bend very hard, relaxed and lengthened my stride down the back straight
then ran hard into the next bend and kicked for a good finish down the home straight".
[The more things change, the more they remain the same. Evans' race strategy is how
most still run the 400 to this day]
He won the 68 Olympic final in a WR 43.8 and backed up with a 43.5 split in the winning
4x4 relay (2:56.1, but what a team: Vince Matthews, Ron Freeman, Larry James and Lee
Evans - all legends).
Evans weighed just 70kg and stood 181cm (5ft 11 -1/2in) tall.

Many thanks for yet another indepth response Those were some incredible workouts by your athletes!
Just another question: would you have used many other methods (e.g. drills over longer distances,
endurance bounding, jumps circuits etc.) to develop power endurance in your athletes or were hills the
main staple?
KK: Hi Speedman,
Look, those sets were among the best they ran. I know they all had a few better sets, but
not by far. I just couldn't find them in the numerous little books I've kept. Ther other thing
is that I used to write down all the splits for the top people and give them the paper to
transcribe into their own training log. So a lot of the sessions I have no record of. Then the
top guy had his training diary stolen (he says but he probably left it at the track one day)
and I'm not going to telephone them and ask them to scour their logs just because
something comes up on Charlie's forum.
But it's important to recognise that those sets came several cycles of training into the
preparation, so by the time we see them they are the product of bullet-proof 400m runners
(at least the work which enabled them to reach Olympic finals, although not win medals ).
It's also important to know there were plenty of sessions where recoveries took longer,
reps were slower, or unfinished. But no session is particularly more important than any
other and all are pavement stones on the path to building a better athlete.
Power-endurance included a so-called power circuit which contained a bunch of very simple
plyometric exercises such as knees to chest jumps on the spot, bounding, skipping mixed
in with sprints and jogs on a grid. It's described earlier in this thread but quite some pages
back. The circuit took from 6 to 9 minutes depending on fitness levels and they did it twice
in the same session. But that session only appeared twice (so 4 reps) in a six-week cycle of
GPP.
Gym work ended with a boxing pad set of 10 x 30sec and recovery ratio 1:1, so that was
upperbody power-endurance of a sort.
I didn't like doing a big bunch of plyometrics. I used them during the warm-up a couple of
days a week, but after a while I settled most on high skips done over about 60m to 80m. I
felt they mimicked the sprint action somewhat more closely, developed a vertical
component which I felt might have been useful in sprinting, and the skipping was also less
likely to contribute to injuries, particularly in the lower back. We never did the skipping for
speed, always relaxed, in a rhythm and for height (strong use of arms, a bit like a high-
jump take-off).
During the speed-power cycle of about 2-&-1/2 weeks duration, we also did a combination
session once per week.
That session went something like: 2xSkip 80m (on infield), 2xDrag tyre 60m (on track) and
2x100m sprint buildup from rolling start. This set was done 4 to 6 times in the same
session. I liked this session very much and so did the athletes - maybe because it was all
short distance, walkback recovery - so different to most of what they routinely did,
especially during the so-called strength and endurance cycle (also of 2-1/2wks duration).
But again, it's all in the backpages of this lactate thread (if you've got a spare month or
two to go back over them).

There was quite a bit of discussion earlier in this thread about issues starting 400m too young. Was that
mainly to do with the intensive training required?
I ask as my daughter has just turned 14 (end of Nov) and until now has concentrated on 800 & 1500m
running very few 400m (no more than 2 per season and 1 so far this one since October).
Her SB's are

400m 62.84 (broke her PB from March by nearly 2.5 seconds)
800m 2.29.95
1500m 5.16.7
Most people (including me) believe 400m will be her best event but I have always said we will wait
another couple of years till she is 16. The issue is that she simply doesn't do enough volume of work to
be really competitive at 1500m and I am reluctant to increase it much more than at present.
A normal week she does a CF Long tempo session, a 20 or 30 minute run and a race. Each alternate
week we will change the tempo or long run session for a speed session ( 4 x accel to 30m, 2-3 ins &
outs, and 1 or 2 SE reps of 200, 150m or 120).
Now my main question. The key events are coming up and I wondered if instead of doing 1500 / 800
she should do 800/400 and not change her training (either way her training isn't going to change a
whole lot). So in essence the season becomes L-S. I know that would please her but that isn't the sole
determinant by any means. She has a good chance of winning over 400m but will probably finish 2nd or
3rd over 800m & 1500m. Winning is VERY important to her self confidence.
It would mean she would run another 5 x 400 this season.
CF: Keep the training the same but (assuming she enjoys it) let her run 400s but not too
many! Remember that the key to greater speed for her will be in drills that are exactly the
same as for 100m runners- flying 20m drills, etc. - and NOT in a higher volume than a
sprinter would do (speed is speed).
The tempo can stay as you have it.

which was what I was unsure of...how many is too many?
The speed work is done with full recovery and adjusted to how she is at the time with plenty of 'speed'
and low volume as outlined.
Given the choice of a 1500m or 400m she will most probably go for 400m, given full choice she wouldn't
run at all and just ride horses instead
KK: Not a fan of "racing" 400m for kids. Maybe when she's late 15 and has done a number
of months of things like 150 out to 300m and some split sets like 200+200, 250+150 etc,
only then ease her into the race. But she needs to go in with her speed up and she needs
to learn how to run relaxed and at a race tempo she can survive.
Seen too many kids distressed and in tears after blowing up in a 400 and never going back
to it, even despite perhaps that could have been their best event. The scars tend to last.

Thanks for confusing me your post covers some of my fears and time frame. So you think stick with
what I had planned? 1-2 per season till then and focus on 800m with the 1500m as a change up. She
most definitely isn't keen on racing over 200m so we cover that in training.
This is her first season running with seniors so it has been a good learning environment and she is
starting to get the hang of 800m for example that SB was yesterday and splits were 75.68 & 74.27 and
it is only .06 outside her PB.
KK: John, I have very little experience "training" kids. But I've "coached" a few. The three
I coached all qualified for world junior championships, but by then they were around 16 or
17.
What I did was try to watch them extremely closely and I tried not to let them experience
much pain at all. I got them fit enough to sprint a bit and strong enough (through drills,
short hills etc) to hold their their form for longer into a race. They qualified on that sort of
a preparation.
I never thought much of junior stars. I felt the main objective was for them to get
enjoyment and/or fulfilment out of their training and competitions. My long-term aim was
to keep them interested in the sport through their teenage years until they were physically
and mentally mature enough to sign up consciously and conscientiously for the type of
persistently hard training necessary to make the international arena as young adults.
Originally Posted by ESTI

http://www.elitefts.com/documents/running_workouts.htm
KK, what do you think of this guy's article?
When I competed in track in 1988–1992, we did what we were told. I don’t know anything about “block
training” or “CNS.” So I can’t give any educated advice on where these workouts fit into a training cycle.
All I know is that they killed me, and I can’t imagine one or more of these workouts not being beneficial
to a large number of athletes. I have read numerous posts on the web from people who make their
living training athletes, and I wanted to share my experiences so that you young guys might pick up a
trick or two from the elite coaches I’ve had the pleasure of training under.
These are conditioning workouts. I’ve performed them on the track, street, in a park, and on a golf
course. They are pretty short so intensity of the work internal is the key.
I’m going to list the work interval followed by the recovery interval in parentheses. Here is a list in
ascending order of the worst, most annoying track workouts I was stupid enough ever to complete:
Two minutes (1 minute rest), 4 minutes (1 minute rest), 6 minutes (1 minute rest), 4 minutes (1 minute
rest), 2 minutes: The intervals are run at a medium hard pace. This workout was designed by Rolf
Krumann and Paul Schmidt of western Germany. It is basically a rest/pause time trial. They devised it as
a workout to help 400-meter runners wishing to move up to 800 meters get in some quality distance
work, which they aren’t accustomed. I suck at distance work, and this workout helped me to gain some
much needed overall conditioning. It could benefit most athletes. You can manipulate the intervals
anyway you want. For example, I preferred to do 2 minutes (1 minute rest), 3 minutes (1 minute rest),
4 minutes (1 minute rest), 3 minutes (1 minute rest), 2 minutes.
One minute hard (1 minute easy): Essentially you warm up (for me usually a mile run) and then nail 1
minute hard followed by an easy 1 minute jog. In my younger days, I tried to maintain a 60–70 second,
400-meter pace for the 1 minute hard interval. Now, my goal is not to hurl in front of my neighbors. I
absolutely suck at this. It is one of the most basic running workouts, but it kills me. I think the most I
ever did of this crap was six sets. Pencil neck distance runners can do it all day. Most athletes or
powerlifters hoping to increase some GPP could benefit from as little as 2–3 sets.
Three minutes medium: 1 minute hard: 10 seconds all out: This creator of this workout, Loren
Seagrave, claims it hits all three energy systems. I think he means the lactic acid, glycogen system, and
oxygen system, but don’t quote me. An example would be:
3 minute jog at 8 minute mile pace
1 minute run at 4–4:30 mile pace
10 seconds all out
The 10 second burst after 1 minute hard is a real gut check, and it sets you up for a challenging 3
minute recovery into the next set. I think the most I’ve ever done of this is about six sets, and I covered
about three miles. Any athlete could get a good workout from as little as 2–3 sets.
Two hundred meter (1.5 minutes rest), 400 meters (3 minutes rest), 200 meters (1.5 minutes rest), 200
meters: All intervals are to be done faster than the athletes current 800-meter pace. This is actually a
scientific way to predict an athlete’s 800-meter time. It is probably only a workout for track athletes, but
I included it anyway because I don’t know who you guys coach. I dreaded this on the way to the track,
and I actually couldn’t believe I finished it.
Three hundred meter (brisk 100-meter jog), 300 meters: This workout was a staple of the training
programs of Brooks Johnson, the former Stanford and US Olympic track team coach. It is the hardest,
most lactic acid inducing workout I’ve ever done. The 300-meter sprints induce lactic acid on their own.
The 300-meters almost back to back with a quick 100-meter jog recovery are horrible. Remember, these
300 meters are run hard even though they are back to back. Johnson advocates doing three sets of this
nightmare. The first time I tried it, I did one set and it took me half an hour to recover enough to walk
to the car. I don’t think I ever did more than two sets. If there is one speed endurance workout you
should have your athletes do, this is it. It tests speed, speed endurance, sprinting form, and guts all at
once. I was surprisingly able to match the time of my first 300, but the second 300 was an exercise in
concentration, sprinting form, and the will to improve.
CF: Be careful to judge what is a gut check and what is a brain check. Everything here is
counterproductive to sprint results.
Remember, Brooks once reportedly told Steve Williams to warm-up from dead cold with a
47 sec 400 before his sprint sessions. I didn't believe it till I heard it from one of our club
athletes who was at Florida State when this went on. he was told to do the same warmup
and he immediately went from 49 point to 54 point in the 400 hurdles. As he was a senior,
he told brooks to FO and went back to normal training and ran 49 point again. I also saw
Evelyn Ashford go to the track, tie up her spikes and run a 54 sec 400m as her warm-up
session the day before the 83 World Championships. Needless to say, she pulled up the
next day and I told Brooks what I'd seen and he got angry and extremely defensive. At
that point I remembered the previous story and realized that it must have been his idea!
When he was at Stanford, he got Canada's best 3000m/x/c girl at the school. Within a
couple of weeks of arriving, she won the x/c title based on the training she'd done in
Toronto. Brook's workouts were soon absolutely killing her and her Toronto coach phoned
him to discuss workouts. He was rudely dismissed with Brooks saying; "Are you forgetting
that I made her win X/C??"
By the time of our national champs, she was so gaunt we had to take her to the hospital!
Thanks but I'll get my training ideas somewhere else.

Your advice sounds good. Will focus on that. Thanx!
KK: We always did some race modelling in the rhythm of the race a day before
competition.
We did not generate much lactic in the process and all runs were done with comfortable
recovery periods.
I would add that coming into an important Race, I always prescribed At Least One Rest
Day, then Race Model Day, Then Race on the next day.
If we were entering a multi-round tournament, then almost invariably I implemented Two

Days off the track (no legs, no lactic work) rather than just the one day.
Then the Race Modelling was to regain the race rhythm and the proprioception for entering
and exiting the bends on the specific race track.

I remember now ... as my athlete raced/was in form a LONG time ago, I completely forgot about the
RM!
I assume the RM would be a better 'bet' than the 'ordinary' 200m??!! Did you do a full 100m (50m
before the bend, 50m out)?? 3 x 100m in total (3 bends)??
KK: Yes, that sort of thing. Most runs were at least 50m buildup and about 70m to 100m
in the rhythm of the race, depending on what you wanted. We used to mostly work just
one corner at a time, rather than the entire 100m arc. The appropriate pace is established
well before hitting the bend and is maintained throughout the critical sector of the bend,
with the athlete then easing down. The keys I look for were triple extension (tall left side,
no collapse toward infield), hands up to shoulder level in front, open running stride
(carrying mechanics from the straight and replicating exactly through the turn).

Hello Everyone..
I have some concerns.. For the first time in my life.i was about to have a full base training for this
current track season. I am a 400hurdler, but I run the 800 and 400 as well.0
I started training may 14th of last year for my season, doing about 25 miles a week and from there I
progressed into sprints and plyometrics. I lifted and I dieted to prepare myself for the fall training i was
going to do.Also I transferred schools so my coaching is different and so are the training styles.
Our coach has a system of long intervals. On mondays we do short sprints no long that 60m(in the fall it
was hill sprints).On tuesday we do long intervals. So each new cycle begins with 600's and the the next
week 500's and then all the way down to 300's. Then wednesday is a rest day, thursday is a short sprint
day(70-150).then friday is faster shorter intervals..Something like 3x200x3..
On october 2nd i ran 53.1 sec time trial and I am a 48 second 400m..I was devestated and people said
it had a lot to do with the mileage i did in the summer and no speed work. I keep training with the
hopes that things would get better.
In december we had 800 time trial in which we ran 1:30 for 600 meters and then kicked at the end..I
ran 2:04 which was 2 sec p.r me and it gave me some hope. I ran over the break and rested a little
before I came back to school and january for our indoor season.
I am in the best shape of my life.I am stronger in the weight room and on the track and I feel
great..Yet,my results arent showing it. My first race was 800 m and I ran 2:06 and I died horribly at the
end,and I had a 51 second split for the 4x4. My second meet was yestersay I ran the 600m. I ran 1:24
last year off basically no training and this year with training I ran 1:26.17. my splits were 25,28, and
33..The 53 for the first 400 feel so easy and the last 170 i feel apart and faded so badly!! And on my
4x4 anchor leg, I ran 51 again!!
If I am in the best shape of my life, why am I not running well like I feel I should?It is really
discouraging and I dont get it..Can anyone give me some idea...?
KK: Maybe you haven't quite adapted to your training and it has worn you down. Hopefully
after a period of regeneration and rest (perhaps the best regeneration) you'll come good.
The other thought, which I hate to even suggest, is that perhaps not enough of your tough
training has been specific enough to the requirements needed for racing to carry across
from training to competition.
If I were you, I'd be contemplating the performance criteria for a good race and then I'd be
looking back over your training logbook and checking for how much time and movement
specific training you've done.
Maybe your coach has carried the GPP stuff for too long and you've fallen into that
"dynamic stereotype" which can be a bastard of a thing, but which is pretty common.

why are you plannning on going up to 8 instead of staying at 6 and dropping time? There will be a
HUGE difference going from 6-8 as far as lactate goes as I'm sure you noticed on reps 5 & 6 compared
to 3 & 4.
If you want a volume variation what about 3 x 3 x 300?
CF: Yes. You need to start moving down.

I'm tempted to post similar things that I've heard from people that are clearly distance geeks, but it
would take this thread way off topic. Suffice it to say that these people know nothing about athletics,
often times not even their own event area. They carp perpetually about how hard they work, not only to
cover the insecurity of their lack of acumen, but more importantly their total lack of sporting skill.
CF: Right on the money. If you can't brag about results, brag about how hard you train
not to get them!
It's always the moron loser distance runners who bitch while the top distance runners have
a grip on reality and that's exactly why they're on top.

HERE IS A NEWS BRIEF ON HOW [B]STEFFENSEN "MAY" BE CONCERNED ABOUT HIS HAMMIES AS HE
TRIES TO EMERGE FROM HIS GPP AND JUMP INTO COMPETITION.
I THINK IT MAY STIMULATE THOUGHT ON PROGRAM DESIGN THEORY AND PRACTICE...
HOW WOULD YOU HELP STEFF GET AROUND SUCH "TRANSITION" AND/OR "ADAPTATION" PROBLEMS
GIVEN THE "TIME-LINE" HE HAS WORKED ON.?[/B]
Steff offers Sydney Jenny McAsey |

February 08, 2008
OLYMPIC medal hopeful John Steffensen is having hamstring trouble and has told Athletics Australia he
may miss a Olympic qualifying event next week.
Steffensen made it clear last year he did not want to race in February, even though it is part of the
Olympic selection criteria, because it would jeopardise his long-term Beijing preparations.
Athletics Australia said yesterday Steffensen had entered to run at the Sydney Grand Prix on February
16, but with a rider. He has informed AA he is concerned about his hamstrings, which first played up
nearly a year ago, and would delay a decision on lining up for the 400m in Sydney until closer to the
event.
AA said Steffensen would require an exemption from the national selectors to miss the Olympic
qualifying event.
KK: OK, the silence has been deafening
I will start by suggesting it is not so much the changeup in speed which can be a problem
to manage, but rather a change in mechanics which is the real cause of adaptation trouble
bringing on things such as tendonitis.
The problem is that with a higher volume of stress recovery and longer, slower endurance
running reps there is a natural tendency to save yourself and this occurs through the
athlete finding a position of accommodation, a kind of dynamic comfort zone. Loss of triple
extension in the (roughly-speaking) vertical plane is a consequential adverse side effect.
There may (almost certainly will) be an issue with (again, roughly speaking) neural
activation, "waking up" the sprinter buried under the middle-distance, steady tempo
volume which so often goes for GPP for a 400m runner.
So somewhere in the transition Steff or any other 400 type may consider doing something
like a long sprint in the rhythm of the 400m race time s/he desires to clock, followed by a
short sequence of reps off short(ish) recoveries.
EG: 300m (30sec rest) + 4x60m walkback;

or 300m (3sec) + 60, 50, 40, 30, 20 walkbacks (rolling starts, trying for triple extension)
or Long Hill, jog back halfway, turn and 4 x 40m-60m sprints back up part of the hill.
Ditto in the gym: Finish the session of what would normally be fairly slow movements of
heavy loads, with some boxing in 10sec bursts - eg: hitting the pads with a series of rapid
high jabs, followed on alnernate sets with uppercuts. Medball can accomplish similar effect
with explosive movements.

you suggest somewhere in the transition but looking at your programme outline the workouts you
suggest are either in GPP or very similar.
I recall you saying your best athlete had major hamstring issues before working with you. Was that one
of the main reasons you stayed pretty close to race pace all year and dropped the overdistance (slower)
work, to overcome this exact issue?
KK: You are spot on there. But given that Steffensen does a traditional extensive tempo
kind of base (from reports) then any issues he confronts are most likely to manifest early
in the competition phase. They could possibly be averted with appropriate action during the
pre-competition or transition phase.
On a seperate issue, I've been thinking (here we go ) are squats really necessary for a 400m runner?
Especially in the case of those who don't have regular access to decent recovery methods (chiro,
massage etc )
Given the higher volume of running compared to 100m training and the use of hills would / could it be a
better option to drop squats and thereby allow for more recovery?
KK: I agree with you. But again, it's down to the individual. And maybe it's also down to
the (broadly-speaking) type of 400m runner. My top guy NEVER squatted in his life not did
he do cleans or snatches - due to advice from our chiropractor based on the athlete's spinal
construction problems (around L3, from memory). But he hit the Keiser pneumatic
machines very hard on leg-extension, hammy curl and leg press. He also hit the hills
brilliantly. He was a real sprinter-type, a 100m national junior champion before moving
completely across to the 400m.
But my top female 400 runner squatted more than double bodyweight, even though she
came from a distance background. She was a champion cross-country runner as a kid. The
additional leg strength seemed to compliment the way she "wound up" her 400 races.

KK,
A bit off topic I know but I was wondering if you could give a description of the Field Circuit you had
your athletes carry out? I've searched the thread high and low but don't seem to be able to find it.
KK: Speedman, you are a pest ... it's in there somewhere. Nothing flash in any case.
We used a grass football field. Started in one corner and worked along the sidelines to
finish up in the same corner. I used the halfway intersections and the corners as the points
at which to change the activity.
Originally we started with all manner of single leg hops and bounds etc. BUt I found them a
bit of a risk in that when you get tired, or when you're racing against the clock - and we
had both in train - the technique breaks down slightly and you can get left with some
residual soreness which impacted future sessions later in the week.
So I went with high skips - take-off on every third step, for height, not distance - and then
at each "station" (eg, halfway or a corner) we did your basic sit ups, pushups and vertical
jumps (knees to chest, not chest down to knees) on the spot.
We did 30 situps at the first station, 30 pushups at the next station and 10 vertical "jack"
jumps at the third station.
We did high skips to get to and from stations.
Then when we reached the halfway intersection with the sideline on the far side of the
football field, they worked on a very nasty little grid which had at least six stations moving
across the infield.
This mini-grid was marked out using six cones, the first was placed 10 metres infield from
the sideline along the halfway line. Each successive cone was then place 5 metres further
infield.
When the athlete reached that intersection the first time - and each time thereafter while
involved in the mini-grid - they did 10 jackjumps (vertical on the spot, same as before),
then 10 situps (facing away from the infield) then they would roll over to face the infield
and do 10 pushups.
After completing the 10th pushup, they sprint to the first cone on the infield, corner around
it and jog (or run) back to the sideline where they repeat the 10 jumps, 10 situps, 10
pushups. Then they sprint to the second cone (a longer sprint, but a longer recovery jog)
and so on.
When they have returned from the sixth cone, they repeat the jumps, situps and pushups.
This will mean they have done a total of 80 jackjumps, 80 situps and 80 pushups all as fast
as possible against the ticking clock while they are involved in the mini-grid zone.
And then they do double-foot "bunny hops" from halfway to the goal-line or touchdown line
at the end of the field (that's about 50 metres).
When they've reached the corner of the field, they sprint to the opposite corner along the
baseline where I will be standing with a stop-watch, exhausted from watching their worthy
efforts.
They then get a full recovery, which varies with fitness and with the individual's traits, and
do it all again.
It is a very simple but very nasty little circuit, yet almost invariably with a highly motivated
athlete the second repetition of the circuit will be faster than the first.
Then we retire to the garden bar and undo all the great work.
Originally Posted by S.Bones

Kitkat: way back on this post, you first described your long hills workout of 2x2x350.
You also said that the hill you used was was 12-15 degrees.
Is this accurate - could you have meant 12-15%? I know this is supposed to be a tough workout, but a
15 degree hill is 26.8%! Is your hill really 94 meters high?
KK: The angle is probably not so steep. Maybe 8-10%. I don't have any way of measuring
it. So I thought that sounded reasonable. To be more precise, the hill is "shallow" enough
not to dramatically change the sprinting action. In other words, you're running the whole
distance in a tall position, working through the rearside chain of muscles.
But the view from the top of the hill is pretty big. The actual distance is more like 360
metres.
Originally Posted by Owen1988

Yes.
So off the 2min recovery when the athlete is in shape and has ran the opening 200m at 400 RP, you
would look for them to repeat if not negative split the come home 200m.
Ok i understand the idea behind the session better now. Thanks.
KK: Yes, I regard it as our primary race-modelling 400m session. We usually did the
broken 400m x 2 reps with anything up to 45mins rest between the sets.
By the way, the back-up 200m rep was often if not mostly a walk-up or jog in start. I felt
there was less pressure on the structure in general with a fly start than say, a standing or
3-point start on the backup. The athlete is already suffering after the opening run and I
perhaps erred on the side of caution by asking for a rolling start on the backup.
But even this session still does not compensate for a lack of quality runs over 300 to 320m
on the track, in my experience. You needed that tolerance out to at least that far - and
other more successful coaches would argue the case for runs out to 40-seconds in
duration.
We never went past 320 on the track, but in some sessions would take a 30sec rest and hit
a rolling 150m (for lactic generation and tolerance). Or, as previously described, a short
ladder (60,50,40,30,20) or block (4x60m) with walkback recovs (to force a neural
response under moderate fatigue).
KK: I would like some thoughtful feedback for this 400m thread on the implication to
training of changes to the format of 400m competition in the major championships.
Through the 1980s and up until at least the mid-1990s if not longer in some tournaments,
it had been traditional to schedule four rounds of the 400m for men if not also the women
even at the lesser Commonwealth Games meet.
Now at recent World Championships and certainly also in Beijing the 400m has been
reduced to three rounds.
The implication is that the first-round "softener" has been eliminated and the tournament
starts with all but the finalists needing to run a PB or close just to survive their opening
heat and advance straight to the semi-finals.
I'm very interested to hear thoughts from the forum on whether anyone feels that the
usual pre-requisit emphasis on a broad Aerobic Base is now less of a factor - or indeed
more of a factor in at least the GPP.
Or whether 400m people should cut to the chase and leap sooner into the more painful
lactic tolerance sessions.
thanks All, kk.

I'm not sure how to interpret it. I guess the first question is: What were the qualifying times out of
round one now compared to round two before?
KK: Round 1 qualifying times in Seoul 1988, for example, were about 1 second or more
slower than Rd 1 in Beijing (for men)
Originally Posted by jpspeeddemon

i think the weather was not to good for the 400m final
KK: I wasn't in Beijing so can't testify to the weather there, but the Birdsnest seemed
pretty insulated against any major wind interference to performances within.
I was there in Auckland 1990 to see a guy named Darren Clark run 44.60 in his fourth
400m race within 28-hours and they ran the final into a pretty stiff breeze on the
backstraight due to wind funnelling caused by the stadium stands configuration and the
prevailing wind. He had run something like 45.6 a few hours earlier to win his semi.
Now 44.60 would have comfortably won silver in Beijing.
Like Charlie, I'm not sure how to interpret it either.
Maybe we still need that high-level aerobic threshhold work in GPP and continuing right up
to just before the taper.
That would help develop and maintain the "flush and feed" vascular network to a degree
high enough developed to make a real difference in getting rid of the protein damage (not
just lactic acid etc) which accompanies severe racing over the longer sprints (400/200).
Maybe the more general aerobic work still needs to be done in all developing athletes
moving towards the 400m event, but perhaps that work can be moved forward closer
toward real threshhold aerobic/anaerobic zone in those with more training background.
Originally Posted by Youngy

The 2000 Sydney Olympics was the last time there were 4 rounds of the 400m. In Athens 2004 and
Beijing 2008 there have been three rounds.
In 2000 there were 9 first round heats. 32 athletes advanced to the second round of 4 heats. Of the 32
athletes the slowest qualifier was 46.14 (automatic Q). The slowest non-automatic qualifier was 45.90.
Only one athlete broke 45s in the first round – Alvin Harrison with 44.96s. The 8th fastest time was
45.39. Of the top 8 fastest times in the first round, only 4 (of the top 8) athletes ultimately made the
final.
11 athletes ran sub 45.50s and the average time of the 32 qualifiers was 45.60s.
The second round consisted of 4 heats. Again only one athlete broke 45s – Alvin Harrison ran 44.25.
14 of the 16 qualifiers to the semi finals were sub 45.50s, with the slowest qualifier at 45.55 and the
average time 45.25. The first 4 only in each heat advanced to the semis with no fastest losers. This
meant that Miloza with 45.52s missed the next round after running 5th in his semi.
The semi finals turned out an embarrassing lop sided event causing Avard Moncur to miss despite
running the 5th fastest time of the semis. Moncur ran 5th in the first semi in 45.18s. The winner of the
second semi was Pettigrew with 45.24. In the semis three runners ran sub 45.0s, again – Harrison,
Michael Johnson and Greg Houghton. The average time of the 8 runners to advance was 45.12s with the
slowest at 45.53.
Overall there were only 8 sub 45s times recorded in Sydney, with four of them run by Alvin Harrison.
Only two athletes actually improved with every round:
1. Michael Johnson - 45.25, 45.31, 44.65, 43.84.

2. Alvin Harrison – 44.96, 44.25, 44.53, 44.40.
3. Greg Houghton – 45.63, 45.08, 44.93, 44.70.
4. Sanderli Parrela – 45.55, 45.55, 45.17, 45.01.
5. Robert Mackowiak – 45.39, 45.01, 45.53, 45.14.
6. Hendrick Monganyetsi – 45.22, 45.15, 45.52, 45.26.
7. Antonio Pettigrew – 45.62, 45.35, 45.24, 45.42.
8. Danny MacFarlane – 45.84, 45.40, 45.38, 45.35.
Interestingly Avard Moncur ran 45.23, 45.43, 45.18 and missed out.
In Athens 2004, there were 8 first round heats.
The fastest time of the eight heats was Chris Brown with 45.09. The average time of the 24 athletes
who advanced to the semi finals was 45.46, with the slowest being 45.88. 14 athletes ran sub 45.50s.
None broke 45.0s.
In the three semi finals, the average time of the 8 who advanced to the final was 45.03s. Fastest was
Jeremy Wariner with 44.87s and the slowest qualifier ran 45.08s. 3 athletes broke 45.0s.
In the final, 5 athletes recorded PB’s with 7 athletes breaking 45.0s. Only Michael Blackwood failed to
run sub 45s in the final. The average time of the final was 44.67s.
The first seven athletes improved with every round:
1. Jeremy Wariner – 45.56, 44.87, 44.00.

2. Otis Harris – 45.11, 44.99, 44.16.
3. Derrick Brew – 45.41, 45.05, 44.92.
4. Alleyne Francique – 45.32, 45.08, 44.66.
5. Brandon Simpson – 45.61, 44.97, 44.76.
6. Davian Clarke – 45.54, 45.27, 44.83.
7. Leslie Djhone – 45.40, 45.01, 44.94.
8. Michael Blackwood – 45.23, 45.00, 45.55.
Overall there were 10 sub 45.0s times.
In Beijing 2008 there were 7 heats of the men’s 400m.
As he did in 2004, Chris Brown recorded the fastest time in the first round in Beijing, running 44.79. The
average time of the qualifiers to the semi finals was 45.19s. The slowest was 45.96 (automatic qualifier)
with Kevin Borlee running 45.43 to be the slowest of the non-automatic qualifiers. 6 athletes ran sub
45.0s in the first round. (4 of them were in heat 2).
As in Athens there were 3 semi finals with the first two in each semi and next fastest two qualifying for
the final. All 8 finalists ran sub 45.0s to qualify with Gary Kikaya running 44.94 to finish as 9th fastest,
just missing the final. The fastest was Merritt with 44.12 and David Neville was the slowest of the 8 with
44.91. The average semi time of the 8 finalists was a slick 44.58.
LaShawn Merritt & David Neville were the only finalists to run faster with each run.
1. LaShawn Merritt – 44.96, 44.12, 43.75.

2. Jeremy Wariner – 45.23, 44.15, 44.74.
3. David Neville – 45.22, 44.91, 44.80.
4. Chris Brown – 44.79, 44.59, 44.84.
5. Leslie Djhone – 45.12, 44.79, 45.11.
6. Martyn Rooney – 45.00, 44.60, 45.12.
7. Renny Quow – 45.13, 44.82, 45.22.
8. Johan Wissman – 44.81, 44.64, 45.39.
Seven athletes ran PB’s in the heats and there were also seven PB’s recorded in the semis. Merritt was
the only athlete to PB in the final.
I guess the obvous conclusion in comparing Sydney with its 4 rounds and the 3 rounds conducted at
Athens and Beijing, is that athletes have to be ready to run hard and fast in the first round. The removal
of one round has contributed to raising the standard with the number of sub 45s times increasing
dramatically (8 in Sydney compared to 19 in Beijing). Bear in mind there were 16 races in Sydney
compared to 11 races in Beijing. In Athens & Beijing, certainly athletes needed to be close to season’s or
personal best shape to advance from the first round.
Probably the most significant stat is: The average time to qualify from the 4 heats of the second round
in Sydney was 45.25 compared to 45.19 fro the first round in Beijing (7 heats).
In the two semis in Sydney, the average time of the 8 finalists was 45.12 compared to Athens – 45.03
and Beijing 44.58.
That probably suggests the overall quality of running through the initial rounds to make the final is
higher now with 3 rounds than it was with 4 rounds.
CF: Thank you! An excellent analysis of the situation. Yes, it is necessary to be ready from
round one now but it should lead to better overall performances. Conditions in the Beijing
final were less than optimal, as confirmed by observation and overall performance.
Does this information lead us to conclude that any change is required in overall preparation
or only in meet preparation/taper?
It was suggested that the rest day before the final might allow DOMS to set in. This is a
valid question. What do you think? What could be done on the rest day to avoid it?
I would be very interested to hear what MJ thinks of this current structure. I strongly
suspect he'd feel it would help him in particular.
KK:
Thanks. I think that will be a factor to a greater or lesser degree, but there are probably
issues relating to specific preparation dealing with 400m Racing, which I suspect are bigger
contributors.
We all know that you need a bunch of hard races to get Race-Fit for competition, probably
in any event, but certainly in the 400m.
I remember going into the Seoul 400m final - after a day's rest (DOMS?) - and asking my
guy how he feels (as we met before he warmed up. He bent over the touch his toes and his
hands reached just down to his knees and no further. I knew he was cactus there and
then, despite looking pretty easy in his 44.3 semi. But he still ran mid-44s in the final
despite being loaded up in the hammies.
Now the reason I'm mentioning that is because we took our own masseur, put him up in an
apartment at a five-star hotel in Seoul where my guy and his mates could chill out away
from the noisy athletes' village, and get treated every few hours if needed.
In addition, we were thorough warming up and warming down with each round, took plenty
of water etc.
But he had only had a handful of "races" during 1988 (due to a nagging hammy problem -
calcification in tissue near or adhering to the sciatic nerve sheath, which Charlie helped
identify, massage and remedy six weeks prior to the OGs).
And none of those races were sub-46. Yet he opened the first of four rounds in 45.9 (a
season PB) and then ran three rounds in 44s). I think the missing ingredient in that 1988
single periodised preparation was simply hard and fast racing.
I don't really think it was DOMS so much, but short of having taken a biopsy at the time I
can't say for sure.
I've been thinking all along ever since then that the reason he did so comparatively well at
those Games was because of the concurrent style of training development during that year
(apart from him being a mighty competitor and a super talent). The thing that was a
feature of that concurrent system was the quite high-level anaerobic threshhold sets often
targeting race-splits for a low 44sec 400m.
What was missing was specific speed-endurance, perhaps backed up on itself - such as a
simulation of rounds over a few consecutive days. No other athletes get that SSE
preparation like the Americans who go sudden-death round after round in the US Trials.
It's the Olympics you have when you're getting ready for the Olympics. The US athletes
have already had their Olympics because the standard is so high.
Therefore maybe that SSE needs further development and a higher order of priority,
perhaps cycling in and out, during the annual preparation, especially now that the majors
have just three hot rounds.

Interesting thoughts - which I have thought about when in Beijing! The Olympics was surely THE
HIGHLIGHT in my coaching career.
For London 2012 I want to prepare two possible athletes in the 400 and/or 4 x 400 relays - one
DEFINITELY speed-orientated, the other one - a very young athlete, less speed but he is excellent in
long, continuous runs.
The first athlete - Not so good in a once-off race, but VERY good in rounds. Kitkat's programme and
therefore a S-L approach, suit him.
My questions - (1) With THREE in stead of FOUR rounds - kitkat and/or others - would it be necessary to
make changes to the said programme? At this stage I am sure the programme makes provision for the
three hard rounds. Or another option - Maybe following the transition period twice (for 4 weeks) in
stead of only once?
KK: Well, of course, that's the question I was asking to begin with here. And maybe I
answered it to some extent, but suggesting that for athletes with not many training years
behind them, perhaps an aerobic-threshold emphasis should remain - especially if they
come to the 400m from an 800m background, where tolerance of high-end aerobic
threshhold conditions comes comparatively easily.
I don't see any problem with extending or duplicating the Trabnsition phase work, or
indeed building on that in smaller micro-cycles of training where most threads of
performance are touched upon more frequently.
The other thought is, again, to attempt to simulate something of the tournament
experience by building into the training programme a three-day test block during which,
perhaps the athletes time-trials or races a 350m or a split run (eg 300+150) on three
consecutive days, preceeded and followed by sufficient rest. That could be incorporated
every three or four months. Even once may prove invaluable, but obviously not too close to
the domestic selection trials.
(2) In a previous championships, I found that my athlete was not so 'sharp' in the final. (The same could
be said of some of the 400m athletes in Beijing's final.) QUOTE - 'As for the rest day before the final a
brake up in rhythm may be another factor to consider' ... could this be the problem? Something to
consider - in stead of a COMPLETE rest day, maybe a warm up, race plan training on the 'rest day'?
KK: I would be surprised - no, actually, I wouldn't be - if coaches gave their athlete
literally a day off any form of activity before a major final. I would always recommend a
light warm-up/warm-down to at least help flush and feed the muscles again. But, as you
say, losing rhythm can be a big issue for some (most). That's why I've always had "my"
athletes take a day off two days before a meet, with the penultimate day occupied with
race modelling "in the rhythm of the race".

The second athlete -
He wants to focus on over-distance ... I therefore considered a mix of the L-S and S-L approach. Over-
distance on the one side, but to focus and try to improve on his lack of speed as well. My question - (3)
Would it be better to rather convince him to stay with distances not longer than 300m .. to be able to
handle the faster rounds?
KK: Maybe he can work Concurrently and Inversely: S2L on Day 1, followed by L2S on the
backup day. Of course there will be plenty of days when the Long session will require him
to come in off a rest day, so he will have to do that on Day 1 because L2S can also be
shattering if done with quality.

QUOTE -
'With a round less logic suggests that an "aerobic base" becomes less important'
Question (4) - Does this mean that aerobic training, e.g. the 20' - 30' jog is no longer necessary, not
even in the GPP?
Based on this - another 'high profile coach' BELIEVES that the AEROBIC capacity of an athlete will
determine his/her 'readiness' to handle rounds .... even in the 100/200!! Question (5) Do you agree?
(I tried NOT to argue with him, but HOW is it possible for an athlete to handle 3 FAST rounds in the
400m or 4 FASTER rounds in the 100/200 with AEROBIC training????!!!)
Thanks!
CF:
I'll take a stab at your last question KK.
Aerobic capacity helps flush out waste products after events and helps make the warm-up
easier and therefore less fatiguing. An example would be the semi to final of the 100m-
usually around 90min or so. An excellent aerobic capacity allows you the re- warm-up with
very little effort relative to those with limited aerobic capacity. We see this time and again
with top athletes requiring much less warm-up activity between rounds than lesser
athletes.
As for DOMS. the later it comes on- the worse it is. (deeper fatigue delays the training
response and any resultant DOMS along with it.)

For sure, I agree.
One area I'm a bit hazy on is the extent and nature of the aerobic work as it pertains to the 400m
athlete.
You prefer to keep tempo slower than 70 per cent of max and I've seen your people on tempo days and
they finish looking as if they came out a shower !
I've probably erred on the side of trying to work more of a concurrent theme and the aerobic effort has
been, I think, of a higher order in that the4se sessions mostly incorporate some level of 400m race
specifity (for example: 6x200m with 1min 40sec jog recoveries, with reps in 24sec or faster [always
faster by pre-season] for a male.
Sessions like 3x3x300m continuous for the most part and 3x4x150 also mostly continuous are also faster
than a lot of coaches would advise for building purely a general aerobic base.
CF: Just because the tempo RATE is not high does not mean it's easy during the session
itself. As you say, you can sweat profoundly- but you will feel pretty well recovered 20min
or so after the session with no residual effect. On the other hand, you can do a speed
sesion and feel great at the end- like you could do more- and wake up the next day hardly
able to move.
KK: Agree again. Thanks for taking an interest in this thread CF.
Originally Posted by Treble

I've always wondered what the difference in the % of tempo would make as far as the progression of
the overall season?
Do you start at a fixed percentage, and stay there through out the year only adjusting the volume, vice
versa or a combination of both? How would this affect the end result as far as the recent topic of
discussion.
For example, would athlete A benefit more than athlete B if athlete had a fix percentage all season, and
only the volume varied? Or would athlete B benefit more if the percentage of tempo varied, as well as
the volume. To me it seems like an obvious answer, but I can't help but assume that the there's
something more there.
For me the added intensity that the progression of the athlete would inevitably produce, seems to be
taken care of by the lowered volume(my current approach)
So instead of increasing/decreasing volume and/or intensity, would the solution then simply be to variy
the rest between reps. And would this be more beneficial to the athlete preparing for rounds, or the
athlete who is simply trying to get faster?
CF: Good questions. Some of the answers depend on athlete background and level.
Beginners need to start with lower overall volumes and move up over a longer GPP while
top athletes should be able to jump in pretty much at the volume they left off at.
The percentage intensity is tied to corrent level/capacity throughout the phases, so, in the
fall, the tempo speed will be capped lower than in the late SPP.
The stress from the tempo session is the combination of how close to the speed cap, how
short the breaks, and the length of the reps (a big circuit, with 200s mixed in, will be
tougher than straight sets of 100s)
The ability to vary all three elements provides the flexibility to suit all occasions and
physical states related to different recovery states from various speed session demands.
The advancement of tempo sessions is greater early on and becomes progressively less
throughout the season but must advance at least marginally till mid to late in the SPP and
then held in place or the training effect will be gradually lost.
The tempo in the taper phase is purely flushing in effect and is not representative of the
rest of the season's work!

Perhaps that is why your athletes have performed well at major meets with multiple rounds.
I wonder if CF's strategy is more suited to a 1 off race situation.
KK: No, I think CF proved with his athletes that they handled the rounds better than
almost anyone. Ben was the kind of that squad, but to set world records in round 4 in
Rome and again in round 4 in Seoul proves beyond doubt that Charlie's program not only
permits but encourages high performance through tournament scenarios.
Keep in mind also that he had also tremendous results with Canadian 400m runners with
49sec females during the 1980s.
I suspect it just proves again that there are numerous ways of climbing the mountain and
getting to the summit.
But what is required is a fairly clear idea and justification (even if only to yourself as coach)
of the process and the logic behind the annual plan and all that goes into it. Experience and
intelligence tends to iron out the potential pit falls which will occur with every athlete and
every preparation.
Originally Posted by ASheaff

Regarding the progression of tempo, if plan is to progress both tempo and speed, and the athlete is
having difficulty recovering, where do you look to reduce workloads, the tempo or the speed work? Does
this depend on where you are in GPP vs. SPP?
Once a certain level of fitness is in place, is it still beneficial to continue to move tempo forward? How
much really is necessary, especially if further progression starts to affect high intensity work?
Why would the training effect be lost if you simply maintained the volumes and speeds that you had
progressed to?
Thanks.
KK: Pretty sure what Charlie is saying is that you must keep a certain amount of tempo in
the program right up to the peaking phase, or a "certain amount of fitness will be lost" over
time.
As for increasing the speed/rhythm of the tempo runs, Charlie has always suggested not to
go closer in speed than 70 per cent of 1rm for the same distance. But when an athlete first
adopts tempo, it can be quite arduous for certain people. Some will need to build up the
reps and sets over a period of several seasons until they are capable of going five reps to
the set and keeping it going for five sets.
In the process of adaptation, some of those tempo runs for some athletes will be very, very
slow.
So I assume what CF is saying is that over time the athlete builds up to a solid tempo base
where volume and rhythm are both in line with his experience of what is most effective and
efficient.
Originally Posted by jerry adair

I think Tempo should not become so fast. It needs to be used simply for recovery and maintaining
aerobic capacity. If we look to increase speeds than it wont be long before this recovery day becomes a
W/O day.
KK as to your original question on going from 4 rounds to 3. I think this effects the less talented athlete
far more than the elite. For a guy like Wariner, or Merritt the first round of 4 is almost a special end
session. Moving on should not be a major consideration. Although at a major champs nothing can be
taken for granted.
But for a high 44 guy. Say Wissman or Rooney or guys ranked 7-12 this now becomes a more desperate
round. Their chances of moving on are greatly in doubt without an almost 100% effort.
KK: The intensity is immediate for guys on the fringe of reaching the 400 final.
Maybe the final "selection" of finalists won't differ, whether they had run 2 or 3 preliminary
rounds. But those fringe potential finalists need to be ready to run a PB on Day 1 and then
go on with the job as before (under the old 4-round format).
I'm still not sure if there are meaningful implications to the purely physical preparation.
There is certainly a new requirement for a heightened awareness of delivering big on Day
1, as mentioned.
It's certainly a more brutal reality for "pretenders" - most of whom will be first-round
cannon fodder returning home without even being able to say they were "Olympic quarter-
finalists''.
Originally Posted by mcginles

KK,
This is your workout that I am referring to:
The female athletes I have worked with have all achieved 3x3x300 in sub-50sec (on grass, in spikes)
with 100m jog (about 1-minute) between reps, one lap jog between first and second set; one lap walk,
then one lap jog between second and third sets. This was a routine session during the general
preparation phase (although it came only once every six week cycle), but over the years all the senior
athletes became adept.
Therefore our 60 sec 400 meter runners will be targeting near 60 seconds; however, they are probably
not in 60 sec shape yet; therefore, this weeks session will be more like 63 seconds I am assuming.
Is that enough info to figure the proper recovery time Kit Kat?
Thanks!
KK: I'm aware it's "my session". Anyway, my apologies up front. I know it's probably not
the answer you're looking for. But I've never worked with a 60sec 400 runner. I have no
experience to draw on therefore.
However what I will say is that when working with anyone who has struggled, I've modified
the program. You have at least three primary options therefore: Complete the volume, but
extend the recoveries as needs; or: Reduce the volume and maintain the recovery. Third
option would be to reduce the volume and extend the recovery.
Everything depends on the individual you have there. So it's going to be a case of trial and
error to come up with the appropriate session.
I think you need to closely observe the form of the athlete. If she is losing form, obviously
she needs a break, so maybe you start cautiously and try for 3x2x300 with a walk 100
recovery.
After the first 300m, check the pulse. If she's still up over 130bpm, hold her back from
starting the next rep until she's under 130bpm, otherwise you might be putting her in
danger.
I can't be prescriptive without knowing the athlete. That's your role.
KK: Dear Adonail,
I advocate only a weekly structure which follows a pattern of two days of training, one
day's rest, three days' training, one more day's rest:
Day 1: REST
Day 2: Intensity (eg: blocks, accel, time trial, or any super-severe session which cannot be
achieved without fresh legs)
Day 3: Lower-Intensity (eg: temp, race backup such as 200m at 400m race-pace, 2min
recov, then 200m at max effort; 5x200m at 400m comehome pace off 2min recov; 300 at
tempo, 30sec rest, smash 150m max effort etc)
Day 4: REST and repeat cycle. The third day of training may be a rhythm day or race
modelling day with Weights (possibly upperbody only)
Originally Posted by mcginles

Question about the hill workout 2 x 2 x 360 in GPP?
I am training high high school guys and girls with goals of 50 seconds (guys) and 60 seconds (girls).
The guys and girls have done the first set and the guys have completed the first 360 in the second
set...they will complete the whole workout next time.
My guys are running stong @ 60 seconds - they are in better shape then the girls. The girls are running
the first set in 75 seconds and it is much more difficult for the girls...we have not attempted the second
set.
Do you recommend that I shorten the distance for the girls or do I not rush them and progress them
much slower?
I hope this is clear...thanks for any help!
KK: Yes, modify by all means: The concept has ever only been to get the athlete to sprint
for longer than they are required to do in the race they are planning to run. That is, if I am
coaching a guy who can go around 45sec for 400m, I will work him for at least that long on
the hills. So I have found a hill angle that doesn't "damage" the racing mechanics, is firm
but not hard under foot (grass or dirt not concrete or bitumen) and we open GPP with runs
that average in the low to mid 50-sec range. The measurement of the hill worked out at
around 360 metres.
There is explanation in more depth on the aspect in the "lactate threshold" thread
Anyway, suffice to say if you are targetting 60sec, you probably don't really need them to
be running hard for much more than 60sec - somewhere from 62 to 65 is good, and as
they become fitter and less fearful you will see that time drop under 60sec, just as my
45sec guy's times dropped from 52sec down to around 46-48sec as he developed the
capacity to attack the hill.
Originally Posted by Pmoax19

I agree that was a very good explanation of how you set your days up. It looks somewhat similar to
what I have been working with.
So would the whole week look like this
1.Rest
2.High Intensity
3.Lower Intensity
4.Rest
5. Higher Intensity
6.Lower Intensity
7.Rhythm or Race Model
one question though, in my experience 5x200m at comehome pace with 2 minute recovery is not a
lower intensity workout as I have a hard time finishing it. Does lower just mean in relation to day 2?
Also where would weights fall, day 1 and 5?
KK: That is exactly how the week looks during GPP and pre-comp phases.
During the comp period, I might sacrifice Friday's (Day 7) race modelling just so as to be
fresh enough to avoid injury in low-key meets.
Later for the more significant meets, the race modelling will be a staple the day before
every race. Then the day before the Race Modelling Day will become a Rest day... and all
other sessions are shuffled down the order.
On the 5x200m - that's a bitch of a session and we always did it on the day after a Rest
Day.
Originally Posted by jerry adair

When you are setting up training sessions for your athletes you need to keep in mind that Most if not all
of your women are slower than the men. Consequently no matter what the workout the women are
always going to be running for a longer period of time.
For one rep of a WO this may not seem like much, but start adding up all the extra seconds a woman
will run over the duration of the individual wo, then factor in the whole week of wo's,then the month
etc. and you will see that the women are running considerably longer than the men .
This takes a toll. Especiallly when we take into account the 40 sec window of running before we start
experiencing the lactic acid that many coaches talk about. C Hart talks about this in some of his clinics.
KK: I agree. BUt there is perhaps a case for variation of your idea based on the type and
needs of the individual female.
In general, my plans have always been to work to the athlete's strengths while also trying
to minimise their weaknesses. Afterall, the strengths are what brings them any success.
I let my best female run the entire 360m hill because her background in the sport was that
she came from middle distance racing and cross-country racing as a junior/sub-jnr.
While we always worked at least twice a week on trying to improve her top speed and her
acceleration etc, the gains there were not as great as they were from the endurance-end of
her 400m preparation.
Her last 100m segmental time in her best 400m of 50.2 was a pretty decent 13.25.
Yet her lifetime best wind-legal 100m off the blocks was something in the 11.6 (el) area.
Some would debate that the longer endurance runs (up the hill for the most part) retarded
our attempts to improve her 100m speed, but I think you had to know the athlete and
observe the training responses to the shorter high-velocity training.
Suffice to say there was greater productivity over the years from the training she did to
develop the last 100m rather than the first 100m of her 400m.
That's not to say we didn't continue to persue the short speed improvements throughout
her time with me, but it just didn't really happen for her/us. We got her to run consistently
under 12sec but that was like pulling teeth.
In the end she ran 22.8 (el) for 200m so that indicates the speed work helped. She only
ever broke 23 that one time, a few weeks before she reached her OG final.
But she really never developed great explosive qualities even though she could squat bum-
to-bench 2-1/4 x bodyweight, did her share of plyos and medball and overhead shot
throws etc.
Originally Posted by ASheaff

Kitkat-
In this thread you have extensively outlined the GPP phase, the 4 week transition phase which begins
the competition season, as well as the taper.
Is there a phase that in between the transition phase and the taper? If so, what does this training
consist of?
Thanks for your time and expertise.
KK: I tried to create a hard and fast program to run automatically through the competition
period, but gave up after the first day because there were too many variables - mainly
related to how the athlete was feeling.
As you get into the comp phase, there was a little more emphasis on improving recovery
between sets and shortening the times of the reps (although not the recoveries between
the reps).
Comp results very much determined the short-term program. I rarely worked more than
two weeks ahead and was happy to make changes along the way even over such a short
phase.
So every 10 days or so, the athlete and I would have a planning session and we would
argue about the time-line, how the rhythm was coming together (or not!), how the speed
was improving (or not), how the endurance was improving (or not). We put more work into
the weak areas, but we were careful not to ignore the other threads of performance.
In general, everything we did was a copy or an extrapolation of the sessions in the GPP and
Transition phases. We may do a rep or a set less and go for faster times on the reps we did
do. We maintained where possible three weights sessions, but rarely less than two sessions
per week and on the rest day we tried to include a gymnastics class (which was almost a
substitute or at least a supplement to the weights session).
I tried not to allow the peak to come too soon, and did not want the athletes to become too
precious and fine-tuned so included the occasional hill session as long as I dared.
But often those hill sessions would be something like 2 to 3 sets of 1long + 3 to 6 short
backup hills. The backup hill might be around 80m long, with the Long hill remaining 360m
(or however long it took to run more than 50sec for a top female, or more than 45 sec for
a top male).
But we always stuck to the two days "on", one day "off", three days "on" one day "off"
micro-cycle (weekly cycle) where feasible.
For the sake of incorporating a competition (usually on a Saturday), I would try to drop the
leg weights on a Friday (but keep torso and upperbody weights, and boxing padwork,
going).
Mostly the weekly pattern of train-to-rest was a case of manipulating around the
competition - protecting the speed day (race day) so no one was in danger of injury due to
excessive fatigue or tightness (so no leg weights for most athletes the day before).
I hope that helps a little bit, but honestly I found it difficult to be prescriptive. KK
Originally Posted by TaSsl

Hi kitkat1,
Related to the first week of your GPP:
1. As the 2-3x4x150m (day 1)are in the first day after rest, I assume that they're not tempo (they're not
12x150m at 23"). Should they be done at the same pace of the last 200m? (for example: for a 48" guy,
in high 18)...tassl.
KK: Rather than use the word "tempo" which has traditional connotations, I prefer these
days to go with "rhythm" (as I think it more adequately conveys my intent) and sets such
as 2-3 x 4x150m (or 5-6 x 200m; 3x3x300m) can be thought of in terms of locking on to a
running rhythm which is appropriate to your current level of fitness at the time of the
training.
The 150 reps in 23sec are a time nominated for training on a grass track. They are also
very easy to start General Preparation Phase training with.
The degree of difficulty in this set can be increased according to your readiness. My top guy
never ran as slow as 23sec. He was often around 18sec as you suggest. But the set is
designed as 1 x150 sprint, diagonal jog back recovery, 2nd 150m sprint. Then diagonal
walk back recovery and repeat. So that would be the first unit of 4x150m.
Then take a lap walk or take up to 10 mins rest, whatever you need to recover. But the
idea really is to try to get three units of this work, so that is 12 x 150m in total for the
session.
If you start by running 18sec, you may realise life is getting a bit difficult by the third set.
So I would just say you should be conservative the first time you do this session and just
aim to complete the three sets. Then when the session comes around again (or a version
derived from this session) you can put your foot down and really challenge yourself against
the clock.

2. I am also wondering about the feeling that the body should have after the trainings. Should we end
bad (cursing the trainer, for example) after the hills or the 5-6x200m???tassl.
KK: You should never feel "bad". If you throw-up after a session it will usually be because
you have performed the work at a level for which you have over-reached your current
fitness readiness. It usually means you are not sufficiently adapted yet to have trained at
such a high level.
Charlie says "if you think you can do one more rep, you have already done one rep too
many". I agree with that. No "dead heroes" for me please.
But having said all that, you train with an objective in mind, with a time-line and also on
this program there is plenty of recovery time between sets and within the basic seven-day
training structure (2-on, 1-off, 3-on, 1-off days of training v rest) as well as the last week
of the 6-week GPP cycle being a "rest and test" week (which is pretty light in terms of
physical demands).
So you can attack the sessions as you feel capable, but the twin priorities are to
accomplish the recommended volume and achieve the recommended intensity over the
period of the GPP cycle.

3. What is the intensity of the sprints ladder of day 1? Just as fast as possible so we can end the train?
Maybe I have understand it bad, but should only be done some of those distances? tassl.
KK: Yes. Run the ladder at a speed you think you can handle so as to finish the session.
Safety is the most important thing. You will start to regain your legs as the reps become
shorter, but don't be tempted to run a personal best or anything crazy-fast. It's more
about having the strength to build a quick rhythm that you can manage. There are some
other reasons for adding the shorter reps following the longer "depletion" reps, but the
reasoning behind that is already written about earlier in this thread.

4. On day 4, those has to be made with r: 30"-walkback-full recovery. I was also guessing what is the
intensity of each 300, 250,... and 60m... Something close to the pace of the last meters?tassl.
KK: Do you mean what is the intensity of the opening Long Rep and the back-up rep? The
stress on the "couplets" (two-rep set) tends to change according to your fitness readiness,
the wind condition and your objective for the day. In GPP I usually like to see a solid first
rep. So for example with the 300+150 (off 30sec rec) my top guy might start GPP on grass
in spiked shoes with 36sec in a rhythm which is strong but relaxed. Then he would "smash"
the backup 150m as fast as he can safely manage. But this guy had a 300m PB of 31.8
FAT. Later when he is fitter, we would take elements of this session to the synthetic track
and try to run the 300m at 400m race pace (32.2 to 32.5 pace) and then build into the
backup 150 so that he might run fast in the middle 50m section and then maintain relaxed
rhythm over the last 50m and his time would not matter but it might still be pretty quick
(17sec or faster, which is quick backing up from a 32sec 300m after a 30sec rest and then
a walk-up start to the 150m)

5. On day 1 and day 4: also a pace close to the last X meters of the 400? Faster for the 150?tassl.
KK: Not really sure what you mean here again. But in general, I prefer the shorter reps on
the track to simulate the rhythm of the race in your PB target 400m. So, if you want to run
44.0 for 400m, sooner or later you have to start to put together elements of such a race in
your training. You can work at this objective from both ends of the competition distance,
going short to long on your intensity days, or from long to short on any of your days. In
general though, if you want to run 44.0 for 400m you know the race model will be
something like 23sec for the last 200m, 12sec or under for the last 100m. The rhythm of
your training will determine to a large degree the biomechanics of your training and
therefore your racing. So you can do a lot of your training with 400m race specificity
without actually running faster than 23sec for 200m. But of course at some point you will
need to run a flying 300m backup rep in 34sec (first 100m of a 44.0 400m in about 11sec,
last 300m therefore in around 34).
And obviously it is the nature of our biology that we still benefit greatly in the 400m from
being able to split the 200m in a time which is relatively comfortable. So Michael Johnson
splits his 400m in 21 but he has a 200m PB of 19.32. So while we can be tough and endure
300+150 and 6x200 in sub 23, ultimately we cannot run a really fast 400m without being
really fast over 200m which means being pretty fast at 150m, 100m, 60m etc. Therefore at
some stage every program must attend to the priority of Speed Development. It's how you
put it all together that will decide whether the jigsaw puzzle produces medals or
mediocrity.
Originally Posted by hscoach

kitkat: thanks for the great information. you are like an assistant coach on our team and the kids have
great confidence in your training program. i have a quick question for you ..... if an 18 year old female
sprinter that has followed a S-L (little intensive tempo) program throughout high school would she
benefit from more of a 400m program this (her final) season. this girl is a 12.93/27.43 short sprinter
with great strength (200 squat and 100 clean). i am considering training her in the 400m program this
Spring in an attempt to work on the other side (endurance) of the equation.
KK: She's more than strong enough in the gym to do anything on the track. Seems like
she should ration her energy a bit better, not so much bias toward the gym. But I suppose
that depends on her goals. Does she want to be a successful sprinter? If yes, then she
needs to expend the majority of her energy running the sprints. The weights are a
supplement, not a substitute for track training.
It's so hard to be prescritpive without seeing the athlete move. Maybe it's a biomechanics
issue. Maybe she's too tight around the hips to keep it going over 200m, but I agree her
100m is much better than her 200m.
Maybe just try to design something for her that encourages her to relax in the longer reps.
Perhaps some splits runs may suit, give her plenty of recovery time early. She sounds like
a pure power creature... wish I could offer more.

makes sense. would you train short sprinter hs girls (62" 400m pr's) like 400m runners even if you had
no intention of running them in the 400?
KK: Depends on the qualities of the individual girl. If she's really explosive, you have the
option of going S2L or concurrent (as per my 400m system) because any blunting of top
speed will be fairly quickly restored when the emphasis reverts to high intensity and longer
recoveries.
The last time I coached actively was for the Atlanta OG and I was asked to prepare a
young woman for the 4x4.
She followed the system advocated in this thread: She ended up making both the 4x1 and
4x4 teams, which was a surprise to some.
The 4x1 side made the Olympic final and she ran both the heat and final on the
backstraight and lost only 0.2sec on the fly to the US rep who, if memory doesn't betray
me, was someone named Devers.
Of course had they raced off the blocks, I think it would have been ugly but on the fly my
lady's weakness was pretty much removed. She also ran the fastest split for her 4x4 team.
your girl must have had some decent top end speed to hang with Devers! or was it her speed
endurance? probably both?
KK: I was shocked when I saw the (supposedly official) FAT splits. But post Games it was
said the splits could not all be relied upon. I would say that when you took Devers'
fantastic start away, she did come back to the pack a bit and maybe she fades slightly over
100m and the backstraight being the longest leg (potentially)....anyway, the point of the
reference was to show that you can still do a good job over 100m and a better job over
200m on the type of concurrent program proposed in our thread here.
I think if I had known she was being considered for the 4x1 I'd have given much greater
emphasis to her block work and initial acceleration phase, and given her more rest on the
days she did her speed development sessions. In a time trial in Atlanta about 10 days
before the meet she shocked some of the team coaches hitting a three-step walk up 200m
in 22.4 (my time). The others got her at 22.1 and 22.2. So, she was ready. I think she had
also (finally) found her rhythm on the very hard Atlanta track. A couple of weeks earlier in
North Carolina she was in a "run-off" for the third 400 individual spot and she ran like a
drain - just rubbish. She knew it too. But boy she made up for it in Atlanta.
This was a young woman who was pretty gritty normally, although she never was
comfortabvle with the GPP stuff like 5x200 or 9x300. After Atlanta she coped much better
and we got through the second cycle of GPP and she was ready to do something special for
the coming summer, but then she decided she didn't like the bitchiness of the scene and
wanted to have babies. I was super disappointed she hung up the spikes, but she got the
thrill of racing in front of a packed stadium three times at an Olympics and she ran virtual
PBs every time she stepped on the track there, so it fulfilled her in the sports career sense.
She figured the sacrifice was no longer worth it...
KK: hi Duwaan,
Except perhaps for the case of an athlete training on a short to long (S2L) philosophy,
absolute (pure) speed values are normally not achieved during the General Preparation
Phase (GPP).
Even Asafa Powell's squad don't try for 100% effort in GPP and most of them are training
primarily for 100m.
So GPP in the Concurrent Model and certainly in most versions of a Long to Short Model
(L2S) would be treating this period of training as something of an accumulation phase, a
period where you may load up the volume a bit, load up the athlete a lot. But in general
terms, it is a bit dangerous to try for absolute velocity development and highest volume
development simultaneously. It may be possible to do without supporting means, but in
any case it was a risk I for one was not willing to take - especially with a couple of world
Top-8 ranked 400m performers whose livelihood depended on them earning prizemoney
and sponsorship by racing fast and frequently.
We tended to use the in-season competition periods to place greater emphasis on

maximum velocity development - in part via the races themselves. And during this phase it
was more natural to take the type of long recoveries required for max velocity to evolve.
But, you know, there is a different program for every athlete, a different set of recovery
values too.
I always encourage experimentation and competition of ideas.
If you can develop pure speed while accomplishing all the objectives of the GPP then that's
a beauty.
But the risk of injury is probably greater than my own courage to test the recovery
capacity of the athletes I have worked with.
Originally Posted by Duwaan

Thank you Kitkat for your thoughtful response.
I am still confused on how to utilize the following comments:
"speed sessions usually start in earnest with 2 x 2 x 40-20-20"
and again in the sample week:
"Day 2 (Speed, maybe 3x block, stand, fly, 20, 30, 40, 50, 60m)"
What intensity are these run at as they are quoted in a GPP context?
KK: Duwaan
Intensity: Depends to a great extent on how well the athlete has recovered from previous
workload when these speed development sessions come around.
The simple answer is that I would ask them to be intelligent and sensitised to their own
body, thereby doing the training as the feel able.
During GPP it is not that impressive, but once we get into the Transition phase and
certainly once we are into competition period, these runs are fairly good. I mean, they
work into their speed. So in GPP it's about speed built through rhythm, relaxation and
mechanics.
The words I always use are: "Don't fight it. Don't look for something that's not there yet."
As long as you run relaxed, you should stay free of injury whatever you do. If the speed
comes early, wonderful. But it will be there by the time you need it - in the competition
phase.

Hi Kitkat,
Thanks again for your insightful answers.
On page:
http://www.charliefrancis.com/commun...eed+gpp&page=8
Is the following:
"the so-called strength-and-endurance cycle of 2-1/2wks went like this......"
you go on to list 6 weeks. Should I assume that the second 2 1/2 weeks is the speed/power cycle?
Also where is the GPP related:

"speed sessions usually start in earnest with 2 x 2 x 40-20-20"?
Thank you.
KK: Duwaan
I thought I had laid it out pretty clearly, but obviously not...
The GPP is made up of 2 x 6-week cycles.
Each cycle is made up of 2 x 2-1/2wk smaller cycles.
One of those minor 2-1/2wk cycles has more of an emphasis on what I loosely term
strength and endurance work.
The other of those minor 2-1/2wk cycles has more of an emphasis on what I called speed
and power training.
It probably doesn't matter which of those minor cycles you start the 6wk macro cycle with,
but I preferred to go with the longer and slower kind of work which in general typified the
"strength and endurance" minor cycle.
So, yes, the second 2-1/2wk minor cycle was the speed-power cycle as it has been laid
down in this thread. But, as I said, there may be a better result reversing the minor cycle
although I never did it that way. It's open to experiment but I choose what I felt was the
more cautious approach, rather than risk injury by exposing the athlete to speed first day.
Also where is the GPP related:

what do you mean please?

Thank you for your patience.
I was refering to your short speed development post:
http://www.charliefrancis.com/commun...?t=7593&page=3
My questions are indicative of just trying to learn a "new language"!
Thank you Kitkat
KK: Duwaan
Hmm, well, since there was nothing of mine on the page to which you have linked, I'm still
in the wilderness here...
But if you're simply asking to decode the shorthand as follows ...
then the explanation of that session is:
40m acceleration building into a (attempted) top velocity zone of 20 metres followed by a
phase of relaxed maintenance (attempted) of that velocity over an exit zone of 20 metres.
That would be one rep. The three zones are marked (by witches hats or whatever).
The recovery is an extended walkback and whatever feels pretty good, anywhere from
3minutess to 10 minutes, so long as the athlete feels charged up again but not so long that
they have to do a new warmup.
So then comes the second rep attempting the same buildup, max vel for 20m, and a
relaxed exit phase for 20m. The max velocity zone is marked as 20m, but most athletes
only "hit" it over the last 10m or so, probably because a 40m buildup isn't really long
enough for most seasoned athletes. But if they can really light it up for 10m, I'm happy
enough.
Then they take maybe 10minutes recovery or more if needed. And then they do another
set of 2 runs.
So the session is expressed as: 2 sets of 2 reps of 40m accel, 20m max v, 20m easy
maintenance
2x2x40-20-20
Originally Posted by ESTI

Thanks for your comments KK. I have a 400m runner who I think will benefit from your model. I am
concerned he will not be able to handle the volume of longer SE runs, such as the 300 250 etc
workouts. From past training, 300+150 may be all he can handle. What are your thoughts on this?
Also, from what PJ reported from Jamaica, it seems Bolt a month ago was doing a (300 180 120 ) x 2. I
found it interesting to see this, and then noticed your program, which is where my idea came from.
Maybe a shorter sprinter doesn't need all the reps, but a 400m does to improve the last 100, as you
describe.
From your female who later made the 4x1 team, do you recall what her time drop was for the year?
Having not used your program, and knowing my guy will need a drop in 100m time, I'm curious as to
what potential it may have.
KK: I think your guy may find the longer split runs appropriate to his needs.
As for the young lady (Kylie) referred to, she dropped from high 53sec gradually down to
low 52, but was really struggling on a variety of fronts right up until we got to Atlanta.
Then I think she just resigned herself to being "only a relay runner" and at the same time
could celebrate being an Olympian now that she was injury-free, already named in the
4x400 and already in the Olympic city.
So it seemed that she allowed things to happen, no more fear of omission, not more
fighting against me or the sessions.
She popped out a 200 in 22.3 (give or take a tenth) off a three step roll in. Three clocks on
her. This was about 10 days before the Olympic relay heats started. She was selected only
for the 4x400m, however she started moving so well and found a great rhythm on the
Atlanta surface that word from the three timekeepers (all national team coaches) got back
to the head coach and he used her on the backstraight in the heat and then the final of the
4x100m. She was given splits of 10.5 in her heat and final, although some of the "official"
Atlanta splits were discredited so they all got thrown out. In her case, I think 10.5 was
realistic on the fly.
In her heat of the 4x400m the day after the 4x100 final, she split 51.21sec despite being
blocked on the third 100m by heavy traffic which messed up her rhythm and with 50m to
go she didn't have a lot left but held her form well.
Over 100m early in the year she placed third in her State final behind two girls who did not
make the Olympic team. But she improved a lot, mostly in her ability to maintain her
speed. Her acceleration was always OK, so improvement came via velocity maintainance in
my opinion.
What would now be most useful would be to collate the statistics on the slowest and the average
times(s) needed to advance from the first-round heats at the last three majors (Osaka, Beijing & Berlin)
for men and women 400m runners and perhaps even compare that back to the last fair-weather major
conducted under the 4-round format.
That would obviously have implications for training as it should be designed around racing requirements,
and would probably also therefore have implications for National Federation team selection criteria.
But I have neither the time nor am I sufficiently demented to undertake the task
CF: All of this begs the question of: Why? (although, I have run it so I have a pretty damn
good idea why)
Why will all those women running sub 11s and close to 22 flat allow medals in the 400 to
go for the asking when they have no chance in the event they're in now?
Will Bolt drive significant numbers into the 400m for men?

There is a poster on this forum who has very intimate knowledge of "Sergeant Lester" and his methods.
Whether he chooses to chime in with his insights is up to him, but suffice it to say that our man Tony's
military experience carries over into his training methodology. Tim Benjamin will was so broken that he
couldn't even stay in the sport with the motivation of running before so many friends and family.
On a side not, I cannot see how Kevin Tyler and Lester could get on as their training philosophies are
very much at loggerheads.
CF: I see an endorsement of Lester from Regis who seemed to do all his best times after
training with John Smith.
KK: CHANGE OF TOPIC HERE.
This should have been pre-comp work but a six weeks setback due to a silly hammy injury
has meant that he is only just now ready to do this set fast enough to be somewhat
specific to his 400m intentions. So he is doing this set during the competition period, but
his next 400m race will not come until next Saturday afternnoon. This guy has run only two
400m races to date.
Today's session:
400m training
350m in 41sec
8mins rest
320m in 41sec
8min rest
300m in 41sec
"Can't feel my butt" direct quote post set by the 400m sprinter whose best time is 48.0sec.
But I think he looked on course to run well into the 47sec zone today, at worst 47.8
He ran this set solo.
The 41sec has a few 10ths here or there, but interesting the coincidence of times. The poor
guy looked like he was treading water on that last rep. We'll get blood lactate and
bicarbonate readings for the same set next Sunday (if the physiologist gets to the track on
time)
KK: Yes, Balmain doing mindless and endless weight training and various other "strength
endurance"
training. Oddly, during the season, weights was optional for the individual players.
But when Darren came out of the league season in late 1991, he trained for six weeks for
sprints and went to time trial over 100m and clocked 11.5sec. Little wonder Balmain didn't
fare well that season if that's how slow the rest of their players were. But I suppose they
would argue they were only preparing them to sprint for 40 metres at tops.
Anyway, Clarky was in poor condition and huge, as Sharmer recalls correctly. He then
needed achilles surgery in 1992 and missed Barcelona, but he trained very well and was in
very good shape by 1993 when he finished a dominant domestic season and then went on
holidays to Toronto and snagged the bronze medal at the world indoors.
In 94 his other achilles needed surgery and he hung on just long enough to give
Capobianco a run in the Sydney meet, losing for the first time over 400m off the blocks to
another Aussie for 11 years in open competition. A week or two later he had the surgery
but never came back in a seriously sustained manner.
Then again by 95 he had gone to Souths as a strength and conditioning coach and was
obsessing with brench pressing 300 lbs. I think he topped that, lifting around 130kg-plus.
Why? Who knows? But he was well done as an elite athlete by then. Maybe he was the only
one who didn't realise that because he tried to train up for Atlanta 96 and ran some
sessions with Cathy Freeman in Melbourne. He couldn't keep up with her, throwing up after
a couple of 300s or so Nic Bideau told me.

KK:
Thought you'd never ask KiwiJ.
Yes, deemed a success. May actually receive some funding from the national federation,
but meetings to this end aren't due until late November. Knowing the national federation, it
might not come through until the end of the 2010/11 summer domestic season. Which
would still be better than never, you know what I mean.
Kevin Moore, now 20, who had not run 400m until January 2010, returned from the Com
Games as a gold medallist, having split 45.9 on second leg of the 4x400m team. He then
acted the role of the "umpire" in the victory celebration which took the form of a cricket
pantomime.
Lisa Spencer improved 6 sec on her previous attempts at 400 Hurdles and she came up
again in late September to win the IAAF Oceania Area Championship 400H by 30 metres,
although her time was restricted by very strong wind.
Matt Lynch ran on an Australian 4x400 relay in May but as I think was noted, he was
tripped by a Japanese runner moving across lanes behind him and when he fell he received
a depressed fracture of the head of the tibia (top of the shin bone). Amazingly, he got up
and ran the last 350m of the race.
Matt is emerghing from a long and largely uninterrupted GPP phase following almost
exactly the sessions and sequence of sessions listed in this "lactate threshold" thread. He
has a bit of achilles inflammation in one leg, we think from when he had to push a training
partner and car up a hill two weeks ago when the vehicle stalled.
Last week he time trialled 300m around two bends in 32.6. This was off a three-step walk-
in start. He ran the first 70m into a strong wind which blew up on the edge of a very
violent electric storm. The backstraight was run through a stiff cross-wind. And he picked
up the taily over the last 70m or so. It is a PB. His previous PB was when he was fully
rested and peaked. That was 32.8 on two straights in dead calm conditions. So I am
expecting him to go sub-46 by his third 400m race of the new summer season.
We also had some pleasing results from "the nursery" and an Aboriginal teenager, Niwili
Forrest, 6ft 3in and just 17 years old, has joined us. Doesn't know anything about athletics.
But super-fast learner and boy can he run. When he learns some efficiencies, he could be
something very special. And a really nice kid. Bit of an artist, more contemporary
indigenous style - prefers to work with paints and wax on silk with those dot paintings. His
dad died the other day. Funderal this Thursday. The squad have taken him under their
wing and we have become extended family it seems.
Todaty Kevin brought his Commonwealth Games gold medal to training on his return to the
track after a 2-1/2wk rest. To show you what kind of a guy he is, Kevin ended the session
by massaging the hamstrings and calves of training partner Matt Lynch. No airs and graces
about anyone in this squad.
Main Contributor: kitkat1 on www.charliefrancis.com archive forum
Compiled by: NumberTwo on www.charliefrancis.com archive forum

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Excerpts from the www.CharlieFrancis.com Forum

Note: This eBook intentionally starts on “Page 12”.

These are some of my thoughts...

Don't hide from speed:

Philosophy and Purpose of Training:

I prefer concurrent development.

The Endurance Paradox:

(ie: triple extension, etc) for the rest of the set.

I prefer concurrent development basically from Day 1.

The general prep cycle is basically two x six-weeks of training.

But my experience indicates a dynamic stereotype is established firmly after as little as

Short speed development:

Establishing the race model:

Merry Christmas all

Hi! a few Qs, if i may...

Eg: Day 1 (Rest Day);

Taking the Heat Out:

Use it or Lose it:

matter with regards to the 400m in this type of program model?

Nik: thanks for your quick reply!

day1: short/max speed (up to 60m) + heavy weights

any comments on the above by anyone would be very appreciated!

PS perhaps PJ's having too much of a good time at the moment...

Race Modelling (again):

Flush and Feed Mechanism:

Race Tempo Tolerance:

Speed is Specific to Itself:

The Grand Plan:

Thanks for not taking offence at my impertinent questions.

Your reply is multi-layered. I want time to consider.

It's the Differential which Matters:

200m) and see what time she produces.

For Old Times sake:

In 1993, here are some pre-departure (for Europe) training sets:

it's not my way.

The Role of Hills:

The distance run was actually about 360 metres.

of movement both mechanically and on the clock as regards race-modelling.

KK: Hello Nik,

I think I understand what you want.

In a session of 6x200m for example, I don't think it is necessary to go softly-softly at

If you want to run 50-flat, then get after it.

your issues will be already resolved in the previous posts.

Speed is Specific to Itself (Pt2) :

One System Does Not Fit All :

KK: Hi & Reply to PJ, Take 2:

KK: Hi PJ & Happy New Year,

Again I am pressed for time, so I must get back to you later.

It's like being stuck in a rut.

KK: OHHHH, NOWWW I UNDERSTAND. THANKS PJ,

Now I see it was just semantics. My misunderstanding.

"" For Old Times sake:

In 1993, here are some pre-departure (for Europe) training sets:

2/7/93: Tempo 3x200m 23.0, 22.1, 21.1

HAPPY NEW YEAR PJ, CF AND ALL.

This is perhaps a question best answered by an exercise physiologist . . . come on down

But while we wait ...

Encouraging the "undetermined" mass of muscle to adopt the characteristics of "white"

In a 100/200 program, especially moving short-to-long, the shift of undetermined muscle

As I understand it (and in the absence so far of an exercise physiologist) the

Originally Posted by gf_200