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More on Pietro Mennea’s Detailed Training Workouts

You are here: Home / 400 meters / More on Pietro Mennea’s Detailed Training Workouts
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May 25, 2010 by Jimson Lee 10 Comments

Last Updated on March 21, 2013 by Jimson Lee

Last week’s article on Pietro Mennea’s Detailed Training Workouts for 200 meters brought some good discussion on super high volume, medium intensity training methods.

In all fairness, I will present the final week of training prior to his 7 day taper period.

Pietro Mennea

I will only focus on track workouts and times, which will give you a good indication of his fitness and speed endurance for his 200 meters and 4x400m relay.

All I can say is.. it worked for him!

Note his workout on Wednesday July 16.   Now, this is a true speed endurance session as he’s going 95% max with full rest periods.  These are the workouts I like to see, but usually with a volume of 500 meters.

Pietro-Mennea-with-Usain-Bolt

Sat July 12, 1980

2x80m (3 min rest, 10 min between sets), 2x100m (4 min rest, 12 min between sets), 2x150m (8 min rest, 15 min between sets), 2x300m (15 min rest)  (Total volume = 1260m)

  • Times
  • 80’s 8.76, 8.62
  • 100’s 10.78,10.67
  • 150’s 15.92, 15.71
  • 300’s 34.52 (split 200m in 23.10), 34.36 (split 200m in 22.68)

Wed July 16, 1980

100m-100m-150m-250m full recovery (15, 20, 22 min between runs) (Total volume = 600m)

  • Times
  • 100m -10.16
  • 100m -10.16
  • 150m -15.15
  • 250m -24.60 (split 200m in 20.80)

Fri July 18, 1980

30m starts, 100m, 300m  (20 min break between 100 and 300)

Sat July 19, 1980

3×150, 1×250 (8-10min rest between 150s, 16 min between sets)  (Total volume = 700m)

  • Times
  • 150m -16.00
  • 150m -15.60
  • 150m -15.30
  • 250m -27.58 (split 150m in 16.58)
See also  Fastest 400-Meter WR While Juggling Three Balls

Sun July 20 to Sat July 26, 1980

7 day taper period.  The book does not go into detail here.

Sunday July 27, 1980

200 meter heats and QF

Monday July 28, 1980

200 meter Semi and Finals

Category icon400 meters,  Coaching,  Olympic History,  Track & Field Tag icon1980 Moscow,  200 meters,  Pietro Mennea,  Plyometrics,  Sprint Training,  Sprints

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. paul says

    May 25, 2010 at 11:08 am

    7 day taper period? isn’t this a bit short? i try to push for 3 weekends taper! phenomenal times tho (24 second – 250m) jeez

    Reply
    • Jimson Lee says

      May 25, 2010 at 11:20 am

      I usually aim for a 2 week taper with a track meet 2 weeks out. Charlie Francis advocated a 10 day taper. This explains why you see a lot of all-comer meets on the Wednesday 10 days out from a big meet.

      Reply
  2. Jim Hiserman says

    May 25, 2010 at 11:34 am

    TAPERS vary according to the age, recovery ability and body type of the individual so whatever worked for Pietro may not work for Joe Everysprinter.

    Reply
  3. Ramzi Naim says

    May 25, 2010 at 3:28 pm

    250m 24.60 ? jesus christ

    Reply
  4. NLS says

    May 28, 2010 at 1:18 pm

    24.60 is almost certainly a typo….especially with 20.80 at 200m, 3.80 for 50m is not happening….25.60 it probably should be

    Reply
    • Jimson Lee says

      May 28, 2010 at 1:26 pm

      @NLS – Thanks for the correction.

      July 16 reads (verbatim from book):
      250m = 26.40 (15.78 – 20.80 – 5.5)

      He probably meant 15.78 + 20.80 + 5.60

      Reply
  5. Andy Cano says

    May 30, 2010 at 4:03 pm

    Well, “Amen” that his later workouts approached 100% effort! I will make one subjective observation. As consistent as Mennea was (as viewed by his documented repetitions), and the fact that a large portion of his training seemed geared towards the 400 meter race; it seems odd that Mennea never broke 45 seconds for the 400 meter race. He would have made an ideal 400 meter sprinter.

    Reply
  6. NLS says

    June 4, 2010 at 9:20 am

    Thanks for posting these Jimson. It’s always great to see what the top guys do in training – Mennea trained intensely that’s for sure, but you don’t waltz your way to 19.72!

    Reply
  7. big lou says

    April 7, 2013 at 2:21 pm

    interesting that PM went against the typical European/Russian approach to training method which tend to emphasize Under-distance. V. Borzov work out included a lot of 30m, and 60m wind sprints from blocks and w/o.

    Reply
    • Jimson Lee says

      April 9, 2013 at 5:58 am

      @big lou, I’ve often thought Carlo Vittori’s program was a matter of attrition. If you could survive it, stay injury free, then for sure you would run well.

      Reply

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