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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
Championship Productions Black Friday Sale. Offer expires Sunday November 25 at midnight CST. Enter Promo code BF2012ND at checkout
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.
From a previous print interview I read, I believe the rest between sets was progressive over the course of the season. Early in the year Michael was doing it on 8-10min rest and when he was able to get down to 5min Coach Hart knew he was ready to break the WR.
@LydrdKnwsBst, my knowledge from his workout was based on a 2007 meeting at USATF NPEP in Las Vegas. Maybe he meant to say declining recoveries. Still, it’s a great workout, and it hurts like hell…
Ha!!! Thanks for the extra info, Jimson. It’s much appreciated.
My general rule when looking at Coach Harts programme is that it’s always pressive in rec and intensity working long to short and go from there
Jimson, your memory serves you correct based on an article with Coach Hart, from sprintic.com. 3x- 37/38 (+6/7sec off race pace) 1min rest, then a fly 100 (11.0 or better). 5min rest between sets. The descending rest was a 3×350 workout that Coach Hart was referring to. They tried to get down from 5 to 3min.
@Nick, thanks, like Clyde Hart, I am getting old too!
I was wondering how you would calculate workout times to bring this down to high school level. I have looked over Coach Harts sample workouts from past articles and am wondering the same thing. How to calculate the goal times for someone who isn’t world class. Can you give some direction?
@Eric
I converted this workout to percentages based on this thread:
400m Split Run: 3 x {300 (85% 400) [1′] + 100f (4/4 400)} [10′]
You can read a slightly more detailed description at http://sprint42.com/2012/11/26/sprint-workout-syntax-example/
Hope that helps.
I”m interested to know how one can purchase the training videos in Kenya or how the payment can be made ad product to be delivered in Nairobi Kenya?
@Koikai Oloitiptip, I believe Championship Productions ships worldwide.