• 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

Clyde Hart 300 meter Workouts (with beeper)

You are here: Home / 400 meters / Clyde Hart 300 meter Workouts (with beeper)
11
SHARES
FacebookTwitter

January 31, 2011 by Jimson Lee Leave a Comment

The secret to running a good 400m is the effort in running the 2nd 200m must be faster than the first half.  It doesn’t mean the time is necessarily faster, it just means that in the 3rd segment, you must make a concerted effort to pick up speed even if you are actually slowing down or maintaining speed according to the stopwatch.

That being said, Clyde Hart has his “event 300m” workouts to help practice the 400 meters by running the 3rd 100m segment a little harder.

If you know Clyde, he loves his beeper machine.  In this example, he has it set at 7 second intervals.  (You can set one to 8 seconds for youth or JD athletes)

The workout is a total of 300 meters.  First 50m “hard” followed by a relaxed 150m, then “pick up speed” for the last  100m.

While this workout requires a fast first 50m, usually Hart recommends a fast 60 meters at the start during a 400 meter race.  You might as well use up that ATP/CP while you have it.

The splits (in his example) is 200m in 28 seconds (hard 50m followed by relaxed 150), then the next 100m in 12, for a total 300 meters of 40 seconds.

At 7 sec intervals, you hit the splits in 14, 28, then quicken the pace, and get to the 300m line 2 sec before the beeper goes off at 42 seconds.  You can count Mississippi’s or Steamboats after crossing the line.

You’ll have to adjust the number of sets, reps and recovery based on their top running speed.

See also  400 Meters – Speed is the Key

Most stopwatches have a countdown, chronograph, or a repeat timer function.  If you are looking for a timer that can beep at irregular intervals (i.e. 20 seconds ON, 10 sec OFF), then take a look at The Gymboss. Highly recommended for those who love circuit training, Tabata workouts, Speedbag boxing workouts, or HIIT fanatics.  Under $20.

The Gymboss

Category icon400 meters,  Coaching,  Track & Field,  Training Tag iconClyde Hart

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

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

  • 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]
  • Pressure in Sports – Reflections from Tokyo 2020 Olympics

Copyright © 2023. SpeedEndurance.com is owned and operated by Aryta Ltd. Privacy 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