pleaze help me!!!! (at 400m/200m) thanks

[karl]

Hi, I am a 400m/200m sprinter from England, but in my area there are no available sprint coaches (all have there groups are completely full of children) , so I would be grateful for a bit of help from any one out there(coaches, experienced sprinters, ect), on training methods, programs ect.

Here is some background:
my current coach is an endurance coach and as such isn’t much help (or use) and I have never even trained with a sprint coach.
I have just turned 17(23rd April).
I am a medium muscular build.
My pb's are;
200m = 22.80 secs
400m = 53.32 secs

Any help would be much appreciated. Thanks Karl:)

[trinihurdler17]

here wat u should do some four hundreds!! like five or four twice for the week, one day u go out hard push ur self , dat day do four reps! the nex day do five or six reps, but ur just looking to maintain form!! the other two days u do some 100s one day u go flat out on all, 5 reps and the next day u look to maintain form, sprinting form!!

[NBSprinter]

OK, no big problem. I'm also 17, and posting around the same times as u. How does that compare in England abnyways? (are u considered fast?) I live in New Brunswick, Canada.

anyways, the workouts my coach gives me are more geared towards the 200m, but once u get that distance down, i think u can sail through the 400m.

you should shoot for around at least 800m-1200m of pure sprint (no worries, with breaks) per workout.

k so

Monday= early in the week, this is when speed work needs to happen, cause ur fresh and ready to go. I suggest you start with a GOOD warm up (an easy 800m, strideouts, dynamic stretches, etc.) followed by 3-4 HARD 200m sprints... im talkin full outy every time. then followed by 4 HARD 100m sprints. blocks, spikes, and all. get someone to time you so u can see if ur slowing down after each one, try to keep the same time.

Tuesday= after the workout the day b4, u should give ur muscles time to relax. maybe a long road run, and a little workout in the gym. otherwise try a fartlek road run-> alternate fast run to slow runs in between something like a lamp post. try for 3-5km.

wednesday= heres a day where u can FULLY recover. stretch a lot, or if u want, catch up on runs or something u missed in the earlier days.

Thursday= k ur now finisheing off the week. work on technique in running while doing intervals. (same intervals as monday, but not as hard) make sure to keep good technique as this will shave a lot of time off. try and see if someone can tape u so u can analyze it later. keep it easy if u have a meet coming up within 2 days

Friday= watever ur feelin today. ttghis day work around the weather. if its nice, go for a long run, if not, spend some time in the gym. stretching and lifting...remember u use your legs, but u run with ur arms. (keep them strong to propel urself along the track) keep it easy if u havea meet coming up within 2 days. if u have a meet the next day, i find a decent core workout will help with the next days meet.

Saturday+ Sunday= rest and recuerate for the coming week. here in Canada (and eastern USA) we have most our meets on Saturdays. so thatll will be a day to run ur butt off. sunday u should do NOTHING. hard running is set for Monday. and spend that day recovering, ESPECIALLY if u had a meet that weekend.

Hope this helped u, its helped me A LOT.

good luck!

Jordan
New Brunswick, Canada

P.S.- u can increase the distances depending on how well ur performances are going

[bthaler]

First of all you cannot sail through a 400 with just 200 training. It does not work like that. I have been trained for both events, and I specialize in the 400. I run a 48.7 in the 400 and a 22.0 in the 200. If you train for the 400 you will probably run a fast 200 time, however it is hard to train for a 200 and expect to run a fast 400. The 400 is a much more mentally demanding race, due to the fact that it is a sprint that is carried out through 400 meters. Now without a sprint coach it will be hard to learn some basics on the technical aspects of sprinting, such as arm swing, body posture, and your stride and strike patterns. However, if you put in a whole lot of good workouts you can continue to get faster, especially at your age, i ran a 50.01 when i was 17, when i was 19 and got a lot better training i ran 48.76 automatic time. So my advice is to look at this site. Clyde hart, is the former Baylor University track and field coach, and is the best 400 meter coach in history. This is what his year long training program looks like. Although, there might be changes in it, this is what a lot of 400 meter programs look like. Jeremy Wariner's is similar as is several other elite 400 meter runners. You should definitely hack a lot of the quantity off, and of course lower the speeds because you are not at an elite level like his athletes are. You can definitely present this to your coach and see how he feels about it and see if you two together can figure out what would be best for you depending on the way you run the 400. Here's the site and good luck. http://www.nacactfca.org/articles/Hart-eng.htm

[Run4Fun]

The link from the guy above is basically the words of Jesus

[witweew]

yea, for workout music, you basically need hard-hitting euro-dance music.... nothing else does the job

really. Search around on iTunes for "euro club hits" or check this link:

http://phobos.apple.com/WebObjects/MZSearch.woa/wa/advancedSearchResults?albumTerm=Euro+Club+Hits+Vol

[George]

Karl-one of the things that you could try is something else that requires fast twitch muscle-explosive work like weight training. The snatch is it called?! The one where you jerk a barbell up over your head is supposed to be good.

[grimyd18]

Hi, I am a 400m/200m sprinter from England, but in my area there are no available sprint coaches (all have there groups are completely full of children) , so I would be grateful for a bit of help from any one out there(coaches, experienced sprinters, ect), on training methods, programs ect.

Here is some background:
my current coach is an endurance coach and as such isn’t much help (or use) and I have never even trained with a sprint coach.
I have just turned 17(23rd April).
I am a medium muscular build.
My pb's are;
200m = 22.80 secs
400m = 53.32 secs

Any help would be much appreciated. Thanks Karl:)


they are fast times it dosent seam like u need much help lol

[purple]

Lost fast times or not, you are always trying for faster, are you not? ;)
Definitely work on the quicker muscle response. Snatch for weights, etc will help your muscles work properly for the event you want.

[Big Dawg]

It's a bit late in the year to be changing your training about. Best of taking all this advice and starting it at the end of the season. Otherwise theres a good chance injury could happen and a loss of form.

a good speed endurance builder would be to do 150m, 250m 350m, 450m with walk back recovery...and then 5 mins rest..work your way back down, 450, 350, etc. Trust me..this will help! also, during your winter training, look in to the weights. like some of the people say, do squats, deadlifts, curls, lunges. all good for building power. But don't forget the upper power to drive from too! bench press and dumbell shoulder press to really get everything firing.

this is only a small fraction as to what you would need, but guess anything helps. could you not travel down to a local club for sprint training somewhere? Most clubs are dying to have young sprinters who are wanting to improve in their ranks!

[zaq]

try reading this
http://www.nacactfca.org/articles/Hart-eng.htm