Last Updated on April 9, 2013 by Jimson Lee
UPDATE: download Clyde Hart’s 60 page Training Manual from the 2007 USATF NPEP Conference.
In this recent article from the IAAF website, he quotes:
At a recent workout, Jeremy Wariner ran a pair of timed 350m sprints, with five minutes rest between the two. He was clocked in 40.09 and 41.60, faster, according to the training logs kept by coach Clyde Hart, than Johnson’s times for a similar workout in the lead-up to the 1999 World Championships.
Those are impressive times! But I often wonder when a coach or athlete gives a time to the hundredths of a second, does that mean they have FAT (Fully Automatic Timing) setup for practices?
He also quoted:
“From the 200 to the 300,”Wariner analyzed, “I have to pick it up a little more. Other than that, my start has to be a little better. And to add a little more strength.”
This is great advice, as most 400 meters are made or lost at this stage. In Michael Johnson’s race strategy, it’s the third “P” for position.
With the lightning fast track at Osaka, and a day off between the semi-finals and finals, it will be a great 400 meters to watch! The old schedule had the 400 meters on 3 consecutive days. Or in the old Olympic days, the 400 meters semi-finals and finals were on the same day!
Chui Chimani says
This is late in relation to JW’s 350m workouts, but I know you remember when Tommie ran 33.5y and 35.7y for his 400m/440y tuneup assault on the records. One of many similarities between the Jordan-Winter et al era and that of the Hart-Smith QM school of recent generation.
Jimson Lee says
@Chui – yes, there’s no doubt that Clyde Hart followed Bud Winter’s philosophy and training methods to some degree. Staying relaxed is also the key!
Guys, for a 49′ runner..what should the time be for this 2x350m workout ?
Jimson Lee says
@Ramzi – if you run 49 sec for an open 400m, then that’s 48 sec with a running start or 8.33 meters per second speed.
So, for 350m, that’s 42 sec with a running start. That is too far for you, as it’s greater than 40 seconds.
I recommend doing 2 x 250m first, then build your way up to 300m or 320m.
i.e. 2x300m in 36 sec
i.e. 2 x320m in 38.4 seconds
Don’t move up until you can reach that time (i.e. sustain a speed at 8.33m/s)
Hello Again, Im 17
My 2007’s Best was 51.16
I Expected running 50s in 2008 season debut but i was ill & sick that day i ran 51.12 it was on the 19th of April then i didnt run the 400m anymore!
I ran 2x350m yesterday’s afternoon in my club.. its not an official track its just a 333.33 M lap (3x = 1km) and the surface is white sand with some piece of rebels ! i clocked 49.1 for the 1st one and rest 3minutes then clocked 50.7 for the 2nd one!
remember its not on an original track its on sand ! so what do i have to do to get there.. for the national junior record even if im still in my 1st junior year . the record is 49.77 . My PB is 51.12 . i hold the national youth record for both 200m & 400m with 22.32 and 51.16 (2007) i know the 200m time is much better!
thanks in advance!
Jimson Lee says
@Ramzi – training 2×350 like the Pros is not really good for you, as it is too hard on the energy systems.
Since you don’t have an official track, and you are running in training shoes (not spikes) then I would suggest 2 x 30 seconds up to 95% top speed with a running start. You will be limited to the surface, and the shoes, but the effort will be the same.
Build your way up to 2 x 40 seconds, but no more than that.
If you hold your speed and form for 40 seconds, you will certainly break 50 for the 400m.
Yes, your 200 time shows you have good speed, now you just have to work on speed endurance.
You should also do some speed work as well over short distances. i.e. 4 x 60 meters, 1 x 80m, 1 x 100m, 1x150m. Make sure you are fully recovered before starting the next run.
You should only be training “hard” 2 or 3 days a week. The other days should be “tempo” such as 2 x 10 x 100m on grass at 70% of max speed.
Thanks A lot coach J.Lee
I Will Post The Results As Soon As I Compete
Hello from UK….
I have been training for 400m over the last 3 months and am interested in the 2 speed runs for 40 seconds (or slightly less). From my understanding, these are done at 95%?
I have run a lot of 6 milers before coming into track work so need to build up my speed. Currently doing 6 x 300m in 49s each with a 3 minute rest. But this seems a bit too long timewise?
I want to compete next year in the Masters over 45’s as I am 46 at xmas.
Also doing 2 x 10 x 100 (30″) (2′) and 2 x 8 x 200 (1′) (2′) at 75% two days per week. So I am thinking I should modify my 6 x 300’s to more speedier runs at 95% and reduce the time?
So I think my 400m time at the moment is 59s but would be great if I could get 55 by next summer as something to aim at. So with this information, what would the table reading on a previous page for the times to the various hurdle marks around the track?
hii coach i am a 400m ath.my event time is 49.50 second. my height is175cm. and my thigh muscle 21.7inch. i want thigh size lose. my race finishing is poor. my 300m timme is 34.75sec.tellme workout .and some supplement (loose waight&speedendruance& power gain)
Hi! Guys, my athlets have achieve for 400m=51.12 and 200m=23.01 he is 23 and we training just 2 years in the Univer.What’s wrong with my athlet!?!?!?
The workout has to be analysed in terms of effort (percentage) by the athlete rather than raw numbers. To run 40.09 and 41.60 for the 350 meters, JW would have come at the 200 meter mark in 22.5 – 23 seconds and that leaves roughly 17 to 18 seconds for the last 150 meters.
JW best in the 200 meter is 20.2, that means when JW in this session is running the 200 meter in 22.5 seconds, he’s roughly running a bit less than 90%. Now to figure out
what pace you should be running in training for the same workout, I would go more by percentages rather than raw figures. Now if you are 48 second runner, you might even want to consider coming at the 200 meter mark at 80% rather than 90%. That will depend on what you can handle, but the goal is to run the 200 to 350 meters close to your race pace.
George .a.v says
i’m preparing for 400mts race on december.now i’ m in off season.wht would be my workout .my age is 19.i’m planin for the timming of 49’sec.can you please help