• 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

400 Meter Training: Blending Short-to-Long and Long-to-Short Methods – Part 2

You are here: Home / 400 meters / 400 Meter Training: Blending Short-to-Long and Long-to-Short Methods – Part 2
9
SHARES
FacebookTwitter

May 17, 2010 by Jimson Lee 2 Comments

Last Updated on July 30, 2012 by Jimson Lee

This article is guest blogged by Jim Hiserman, author of the books Program Design Method for Sprints & Hurdle Training and Strength and Power for Maximum Speed

This is Part 2.   For Part 1, click here: 400 Meter Training- Blending Short-to-Long and Long-to-Short Methods – Part I

In working with some high school coaches this season, this author has become keenly aware of the problem with planning training for a short (12-14 weeks) season coupled with schedules that call for meets in the middle and ends of many weeks.

Planning training for this type of schedule revolves around application of proper Sequencing of training components within each day and, more importantly, from day to day.

Briefly stated, this means alternating days of Neural Work (Max Speed, Strength/Power) with Energy System Work (Lactate Tolerance). Speed should precede Strength/Power and be coupled in the same day. Elastic Strength can be done prior to Energy System work the day after Speed/Strength (Neural). Aerobic Capacity work (using tempo and/or extensive tempo with either short (100-150m) or longer (150-200m) repetitions can be used for regenerative purposes after Lactate Tolerance Work days or Competition Days.

Individual workout plans are best designed by coaches who know their teams well. Each coach should be aware of his/her athletes abilities, recovery capacity, training volume capacity, training intensity capacity, prior injuries, additional stresses (school, home, lack of sleep, poor diet, etc.) and the overall importance of each competition (in terms of training and/or preparation for the League/Section Championships).

For this reason, it is not intelligent to “cut and paste” workouts from other coaches, books, etc. for use without tailoring it to the specific needs of the athletes. It is also important that the training plan for the whole season be kept in focus. This means that each week should have an emphasis that is represented by the volume level, intensity level, recovery/restorative volume level, competition level of the athletes within each program.

Using these general guidelines to plan for weeks where two meets are scheduled would look something like the examples below.

Late Season Training Week for High Schools with Thurs./Sat. Meets

  1. Monday: Neural Training Components: Speed & Strength
  2. Tuesday: Energy System Components: Spec. End. I or II or Mix (Lactate Tolerance)
  3. Wednesday: Neural/Light Volume: Speed/Power
  4. Thursday: Competition (Speed, Speed Endurance, Lactate Tolerance or mix)
  5. Friday: Recovery/Restorative: Tempo
  6. Saturday: Competition (Speed, SE, LAT, or mix)
See also  Olympic Results Tracking by iDashboards

Late Season Training Week for High Schools with Thurs. Meet only

  1. Monday: Neural Training Components: Speed & Strength
  2. Tuesday: Energy System Components: Spec. End. I or II or Mix (Lactate Tolerance)
  3. Wednesday: Neural/Light Volume: Speed/Power
  4. Thursday: Competition (Speed, Speed Endurance, Lactate Tolerance or mix)
  5. Friday: Recovery/Restorative: Tempo
  6. Saturday: Neural/Energy Mix: Speed or Speed Endurance using Race Models w/ low volume and long rests. Easy tempo work following Race Models.

Late Season Training Week for High Schools with Wed./Sat. Meets

  1. Monday: Energy System Components: Spec. End. I or II or Mix (Lactate Tolerance)
  2. Tuesday: Neural Training Components: Speed & Strength
  3. Wednesday: Competition (Speed, Speed Endurance, Lactate Tolerance or mix)
  4. Thursday: Recovery/Restorative: Tempo
  5. Friday: Neural/Light Volume: Speed/Power
  6. Saturday: Competition (Speed, SE, LAT, or mix)

Late Season Training Week for High Schools with Wed. Meet only

  1. Monday: Energy System Components: Spec. End. I or II or Mix (Lactate Tolerance)
  2. Tuesday: Neural/Light Volume: Speed/Power
  3. Wednesday: Competition (Speed, Speed Endurance, Lactate Tolerance or mix)
  4. Thursday: Recovery/Restorative: Tempo
  5. Friday: Neural Training Components: Speed & Strength
  6. Saturday: Neural/Energy Mix: Speed or Speed Endurance using Race Models w/ low volume and long rests. Easy tempo work following Race Models.

Weeks involving only a Mid-Week Meet can also switch the example plans from Friday with those of Saturday OR use the Saturday or Friday examples on Friday and utilize easy Tempo for Restoration/Recovery on Saturdays. Pool work is another great variation of recovery work if a pool is available.

The above plans are intended as examples ONLY. Coaches need to design progressions to develop Speed and Speed Endurance/Lactate Tolerance so that increases in training volume and intensity are dictated by the following:

  1. Development of proper Sprint Mechanics should be the foundation of Speed Training.
  2. Sprints at higher intensity over shorter distances should be used to improve technical efficiency of Sprint Mechanics.
  3. Develop of Maximum Speed should done with distances starting at 10-20m and progress to 60m AS athletes show the ability to execute proper mechanics over the entire distance.
  4. Speed Endurance work can begin at 50m and progress to 150m, depending on ability to execute proper mechanics.
  5. Intensity should be kept between sub-maximum (SE) and maximum (Sp) with athletes allowed to sprint as far as their individual technique allows.
See also  Do Curves Matter? Indoor vs. Outdoor World Records

High School coaches who are faced with short seasons and Multiple-Competition Weeks need to be as creative as possible to make sure training encompasses a variety of methods to increase motivation and engage the enthusiasm that accompanies the learning of new skills. Training that employs a variety of methods that are rotated in alternative weeks (use of 3 or 4 week block is perfect for this) allows for athletes to be challenged while also creating an environment whereby the athletes can experience improvement in the various training skills that are consistently rotated throughout the season.

This mixing of various training modes for Speed and Power into a specific session will serve as an example of how a Neural Training Day can be used prior to a Mid-Week Meet. The following Training Session Plan should involve low volume and long rest periods between reps and exercise modes. Examples of exercise modes, volume and recovery times are included.

Wednesday: Neural Training: Speed/Power Emphasis

Athletes rotate through a circuit that involves four stations alternating Speed with Power.

  • Station #1… Overhead Backwards Med Ball Tosses 3 x 2 reps (1st w/no hop, 2nd w/1 hop, 3rd w/2 hops) w/ 1’/reps and sets.
  • Station #2… Block Starts 2-3 x 15-20m w/ 2-3’ rest.
  • Station #3… Counter Movement Box Hops 2-3 x 3 w/ 30”-1’/reps and 1.5’/ sets.
  • Station #4… Ins/Outs 2 x 60m Examples of how to vary this high velocity drill include:
    (15m accel, 15m max speed, 15m relax, 15m max speed) OR
    (20m accel, 10m max speed, 20m relax, 10 max speed)

Large groups of sprinters can be split into groups of 8 or 9, depending on number of lanes available on track for starts. School with 8 lanes can easily rotate 32 sprinters through the circuit with each group of eight starting at a different station and rotating as a group when finished. Schools with one or more coaches for sprinters have the luxury of making sure the exercises are done in a quality manner with feedback that allows for a learning situation for the athletes.

See also  LaShawn Merritt, Jeremy Wariner 400m - Battle of Nike and Adidas

Emphasis on learning to be technically efficient must be a consideration when designing sprint training plans for each day. Young athletes with a lack of training and conditioning cannot be expected to be able to handle Lactate Tolerance Work with proper technical efficiency IF the distances used are those used by traditional LT workouts of older 200/400 sprinters. To allow for mechanical/technical efficiency of young sprinters WHILE doing Lactate Tolerance work needed to prepare them for the 200/400, it is best to use shorter distances run at high intensity w/ short rests. Examples of these types of Lactate Tolerance Workouts are listed below.

Effective Lactate Tolerance Workouts using Shorter Distance Reps

200 Meter LAT Workout examples:

4 x 4 x 60m w/ 2’ and 4‘

2 x 2 x 100 w/1’ & 8’

400 Meter LAT Workout examples:

2 x 200 w/1‘ & 10’, 3 x 100 w/1”

2 x 150 w/ 1’ & 10’, 4 x 60 w/2’

3 x 100 w/1’ & 10’, 2 x 150 w/1’

*Based on Biochemical Evaluation of Running Workouts used in Training for the 400-m Sprint by Saraslanidis, Manetzis, Tsalis, Zafeiridis, Mougios and Kellis, Journal of Strength and Conditioning Research, Vol. 23, #8, 2009.

The aim of this article is provide examples of Training Design using Short to Long (Speed Development) and Long to Short (Lactate Tolerance) that can be applied to a typical High School Season. Specifics of Design, Energy System Training, Strength Training, Sprint Mechanics and volumes of research and reference sources for sprint training can be found in Program Design Method Program for Sprint and Hurdle Training (Published 2008 by Jim Hiserman).

About the Author

Jim Hiserman is the author of the books Program Design Method for Sprints & Hurdle Training and Strength and Power for Maximum Speed.  Other published articles on this site include:

  1. A Total Sprint-Training Program for Maximum Strength & Power, Core Strength, and Maximum Sprint Speed (5 part series).
  2. A Sprint & Hurdles Program Design Overview
  3. Training for Development of Maximum Speed
  4. Basic and Advanced Technical Models, including Proper Execution of Key Drills
  5. Speed throughout the Training Year
  6. 400 Meter Training: Greater Strength = Faster Times (3 Part Series)

Category icon400 meters,  Coaching,  Track & Field Tag iconAnnual Plan,  Central Nervous System,  Extensive Tempo,  Intensive Tempo,  Jim Hiserman,  power speed,  speed,  speed endurance,  Strength,  Tempo

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. Jordan says

    May 18, 2010 at 6:13 pm

    Another great article gentlemen, thank you. But can you please specify the difference between a strength day to a power day.
    -Jordan

    Reply
  2. Jim Hiserman says

    May 21, 2010 at 8:35 am

    Jordan:

    Strength would involve Squat, Deadlift type exercises versus cleans, clean pulls, snatches, box jumps, etc. for Power.

    Reply

Leave a Reply Cancel reply

Primary Sidebar

Recommended

https://www.youtube.com/watch?v=0xbs-aWxyLk

Shop Our Store

  • Bud Winter (9)
  • Championship Productions (6)
  • Clyde Hart (2)
  • Derek Hansen (1)
  • Electrical Muscle Stimulation (2)
  • Jim Hiserman (6)
  • Jimson Lee (4)
  • Uncategorised (0)

Articles by Category

Products

  • Jim Hiserman - Developing 800m Runners: Identifying, Categorizing and Developing 400m-800m Type Athletes $42.99 $39.99
  • Private Coaching - Monthly Plan $600.00 $525.00
  • Jim Hiserman-Developing-Distance-Runnersv2 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

RECENT POSTS

  • Oregon22 Coaches Club now Online
  • IFAC 2022: The Return of In-Person Conferences (with Virtual option)
  • Here is our 400m Discussion Recording… over 2 Hours Long
  • The Best Free Coaching Book – post Beijing 2022 Olympics
  • The Ultimate 400m Track Webinar for Coaches & Athletes
  • NACAC Athletics Coaching Science Series 2022
  • Top Six 400m Predictor Workouts (Number 4 is my Favourite)
  • Best 6 Podcasts for 2021 (and Beyond)
  • Why Karsten Warholm’s 45.94 400mH WR is my Highlight of 2021
  • Sprinting: 10 Research Articles for Effective Sprint Training [Part 23]

Copyright © 2023. SpeedEndurance.com is owned and operated by Aryta Ltd. Privacy Policy | Cookie Policy
Privacy & Cookies: This site uses cookies. By continuing to use this website, you agree to their use.
To find out more, including how to control cookies, see here: Cookie Policy
Manage Cookie Consent
To provide the best experiences, we use technologies like cookies to store and/or access device information. Consenting to these technologies will allow us to process data such as browsing behaviour or unique IDs on this site. Not consenting or withdrawing consent, may adversely affect certain features and functions.
Functional Always active
The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
Preferences
The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
Statistics
The technical storage or access that is used exclusively for statistical purposes. The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
Marketing
The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
Manage options Manage services Manage vendors Read more about these purposes
View preferences
{title} {title} {title}