• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Click here to download the  free ebook of Alberto Juantorena’s  detailed training workouts leading up to the 1976 Montreal Olympics

SpeedEndurance.com

Success in Track & Field ... and Life

  • Home
    • About
    • Contact
  • Track & Field
    • 400 meters
    • 800m & Mile
    • 1/2 & Full Marathons
    • Long & Triple Jump
    • Hurdles
  • Training
    • Weight Training
    • Abs & Core
    • Injury Prevention
    • Shoes & Spikes
    • Masters
  • Coaching
    • Freelap Friday Five
    • Interviews
    • Sports Nutrition
    • Sport Psychology
  • Archives
  • Shop
    • My account
    • Checkout
    • Basket

Jeremy Wariner’s 2 x 350 meter workouts

You are here: Home / 400 meters / Jeremy Wariner’s 2 x 350 meter workouts
8
SHARES
FacebookTwitter

August 28, 2007 by Jimson Lee 12 Comments

Last Updated on April 9, 2013

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!

  • Bio
  • Twitter
  • Facebook
  • LinkedIn
  • YouTube
  • Latest Posts
Jimson Lee

Jimson Lee

Coach & Founder at SpeedEndurance.com
I am a Masters Athlete and Coach currently based in London UK. My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America.
READ  Yohan Blake and the Rocket Sprint Start
Jimson Lee

@speedendurance

Jimson Lee
Jimson Lee
Jimson Lee

Jimson Lee

Jimson Lee

Latest posts by Jimson Lee (see all)

  • Jana Pittman – 400mH World Champion, Bobsleigh, and now Doctor - December 8, 2020
  • Autogenic/Parasympathetic Breathing Techniques for Recovery & Regeneration – Episode 3 - May 22, 2020
  • PART 2: Viewing the Bio-Motor Abilities of 400m Hurdlers Relative to 800m Runners - May 13, 2020
Jimson Lee

Category icon400 meters,  Coaching,  Most Popular,  Track & Field Tag iconClyde Hart,  Jeremy Wariner,  Michael Johnson,  speed

About Jimson Lee

I am a Masters Athlete and Coach currently based in London UK. My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America.

Reader Interactions

Comments

  1. Chui Chimani says

    February 14, 2008 at 4:48 pm

    Jimson:

    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.

    Reply
  2. Jimson Lee says

    February 14, 2008 at 7:42 pm

    @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!

    Reply
  3. Ramzi says

    May 9, 2008 at 8:37 am

    Guys, for a 49′ runner..what should the time be for this 2x350m workout ?
    thanks

    Reply
  4. Jimson Lee says

    May 9, 2008 at 12:47 pm

    @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)

    Reply
  5. Ramzi says

    May 10, 2008 at 2:15 am

    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!

    Reply
  6. Jimson Lee says

    May 12, 2008 at 7:29 pm

    @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.

    Reply
  7. Ramzi says

    May 13, 2008 at 8:11 am

    Thanks A lot coach J.Lee
    I Will Post The Results As Soon As I Compete

    Reply
  8. John says

    October 28, 2008 at 6:16 am

    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?

    Reply
  9. BANNY says

    August 16, 2009 at 12:33 am

    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)

    Reply
  10. Stanislav says

    September 20, 2010 at 9:13 am

    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!?!?!?
    …Thank you.

    Reply
  11. Rajeev says

    April 5, 2011 at 4:50 pm

    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.

    Reply
  12. George .a.v says

    March 24, 2012 at 3:56 am

    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

    Reply

Leave a Reply Cancel reply

Primary Sidebar

Follow Us

  • E-mail
  • Facebook
  • LinkedIn
  • RSS
  • Twitter
  • YouTube

Shop Our Store

  • Bud Winter (9)
  • Championship Productions (6)
  • Clyde Hart (2)
  • Derek Hansen (1)
  • Electrical Muscle Stimulation (2)
  • Jim Hiserman (5)
  • Jimson Lee (3)
  • Uncategorised (0)

Articles by Category

Products

  • SpeedEndurance Products Jim Hiserman - Developing Distance Runners Volume 2: A Systematic Approach to Developing Individual Success within a Dynamic Team Culture $34.95 $29.95
  • Feed-the-Cats-Clinic-3-Pack-701 'Feed the Cats' Clinic 3-Pack $64.99
  • Tony Holler's Feed the Cats": A Complete Sprint Training Program Tony Holler's "Feed the Cats" Complete Sprint Training Program $49.99
  • Bud Winter and Speed City presents Arthur Lydiard 509x716 Bud Winter & Arthur Lydiard MP3 [Download only] $9.99
  • Globus SprintCoach LE Electrical Muscle Stimulation Globus Electrical Muscle Stimulation SprintCoach SPORT $849.00
  • Globus SprintCoach LE Electrical Muscle Stimulation Globus Electrical Muscle Stimulation SprintCoach SPORT Limited Edition (LE) $949.00

RECENT POSTS

  • Jana Pittman – 400mH World Champion, Bobsleigh, and now Doctor
  • Autogenic/Parasympathetic Breathing Techniques for Recovery & Regeneration – Episode 3
  • PART 2: Viewing the Bio-Motor Abilities of 400m Hurdlers Relative to 800m Runners
  • Remembering Mike Agostini (1935 – 2016)
  • Remembering CharlieFrancis Forum (10 Years later)
  • Microstretching vs PNF vs ELDOA: Live Zoom Chat (Episode 2)
  • Viewing the Bio-Motor Abilities of 400m Hurdlers Relative to 800m Runners (Part 1)
  • A Systematic Approach To Developing Individual Success Within A Dynamic Team Culture
  • How to do Repeat 100m Strides with No Marks or Measurements
  • Testing for Speed, Power, Strength, & Endurance [VIDEO]

Copyright © 2021. SpeedEndurance.com is owned and operated by Aryta Ltd. Privacy Policy