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In this podcast, we have Glenn Whitney interviewing Clyde Hart. (original link here)
It’s over an hour long!
Listen to Clyde’s reflection on the London 2012 Olympics, and they were NOT 100% positive.
Clyde Hart’s Magic Workout
In the first 10 minutes of the podcast, Clyde Hart explains the special drill that Michael Johnson used to break the WR in 1999. It was also the same drill that Sanya Richards used.
That workout (from the podcast) is:
3 sets of split 400s (300m, 1 minute recovery, then 100m fly in 11 seconds. Women aim for 12 seconds)
He didn’t explain the times and recovery in detail (which probably infuriates a lot of readers like “sprint42”), so here it is based on my memory:
In Michael’s case, the 300’s were run in 37/38 seconds and he got down to 11.2/11.3 for the fly 100’s. The rest period between sets is 5 minutes.
What they had analyzed was, in order to break the WR, he needed a strong last 100m (or deceleration). He was already ahead of the pack at 300m. It was just his finishing 100 that needed work. (Heh-heh, don’t we all need work on that?)
When you consider in Seville 1999, he ran 21.2 sec and 31.7 sec in the quarter-finals and walked the last 100m. In the semi-final his splits were 21.0 sec and 31.5 sec, and jogged the last 100m. So by running 11.3 in the final 100m, he could potentially run 42.8 hand time. But we all know he ran 43.18 FAT.
What is also incredible was back in 1995 & 1996, there were 4 rounds for the 400m and 200m. Today, it’s “only” 3 rounds.
More from Clyde Hart
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Clyde Hart Podcast
Presenter: Glenn Whitney
Broadcast Date: November 2012
Duration: 1:03:0
File Size: 29.0 Mb
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Jimson Lee
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I used this drill back in 2009 while training a master athlete. He ran 49.39 at the age of 39 that year and it was a 8 years best for him. This drill also taught him how to master his 400m strategy race. Everything went beyond our expectations that year so we were lucky. If I remember correctly the split were 42 sec and then 12 or 12″ 20.