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High School 400 and 800:High School 400 and 800:Training Ideas & Training Ideas &

Coaching the RelaysCoaching the Relays

By Derek LeiningerBy Derek Leininger

Boys 400/800 CoachBoys 400/800 Coach

Snider HS (Fort Wayne, IN)Snider HS (Fort Wayne, IN)

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Our 400/800 Stats at SniderOur 400/800 Stats at Snider400 Group (3 Years)400 Group (3 Years)

�� 4x4 has qualified for State 2 4x4 has qualified for State 2 of the 3 yearsof the 3 years

�� Two individual 400 State Two individual 400 State qualifiersqualifiers

�� 2008 2008 –– 3:26.53:26.5

�� 2009 2009 –– 3:18.23:18.2�� 22ndnd place at State Meetplace at State Meet

�� 2010 2010 –– 3:16.33:16.3�� State ChampionsState Champions

�� 1111thth at New Balance Nationalsat New Balance Nationals

Boys 800 Group (4 Years)Boys 800 Group (4 Years)

�� 4x8 has qualified for State 3 4x8 has qualified for State 3 of the 4 yearsof the 4 years

�� Two individual 800 State Two individual 800 State qualifiers, both placed top qualifiers, both placed top 1010

�� 2010 4x800 (Year #4)2010 4x800 (Year #4)

�� 8:02 indoors, HSR Champs8:02 indoors, HSR Champs

�� 7:46.8, 27:46.8, 2ndnd at State Meetat State Meet

�� 7:41.4, 97:41.4, 9thth at N.B. Nationalsat N.B. Nationals

Girls 800 Group (2 Years)Girls 800 Group (2 Years)

�� 2009 2009 -- 9:55, 59:55, 5thth at Sectionalat Sectional

�� 2010 2010 -- 9:38, 159:38, 15thth at Stateat State2

TodayToday’’s Presentations Presentation

�� II’’m not to tell you I have all the answers. This is only m not to tell you I have all the answers. This is only my 8my 8thth year of coaching. Iyear of coaching. I’’m learning more every year.m learning more every year.

�� II’’m not going to mislead you in any way m not going to mislead you in any way –– I will tell I will tell you exactly what we do, how we do it, and why we do it. you exactly what we do, how we do it, and why we do it. Nothing I say today is really a secret. You can find this Nothing I say today is really a secret. You can find this information in training books and web sites information in training books and web sites –– hopefully hopefully what I can do is make it more practical so that itwhat I can do is make it more practical so that it’’s easier s easier for you to implement (if you choose).for you to implement (if you choose).

�� II’’ve learned a lot at coaches clinics over the past several ve learned a lot at coaches clinics over the past several years that has helped me become a better coach. years that has helped me become a better coach. Hopefully now I can give back to this process and pass Hopefully now I can give back to this process and pass on some useful information that you can use.on some useful information that you can use.

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What I plan to cover today:What I plan to cover today:

1.1. 400 Meter Training Theory (briefly)400 Meter Training Theory (briefly)

2.2. Specific things we do with 400 runners @ SniderSpecific things we do with 400 runners @ Snider

3.3. Some ideas regarding the 4x400 RelaySome ideas regarding the 4x400 Relay

4.4. 800 Meter Training Theory (briefly)800 Meter Training Theory (briefly)

5.5. Specific things we do with 800 runners @ SniderSpecific things we do with 800 runners @ Snider

6.6. Some ideas regarding the 4x800 RelaySome ideas regarding the 4x800 Relay

Please ask questions as we go along. This will be a Please ask questions as we go along. This will be a lot easier than to have a formal Q & A at the lot easier than to have a formal Q & A at the end.end.4

Our Ingredients for SuccessOur Ingredients for Success�� We have had a lot of midWe have had a lot of mid--distance talent in the past few distance talent in the past few

years. You simply cannot compete on the state level years. You simply cannot compete on the state level unless you have talent.unless you have talent.

�� A GREAT coaching staff A GREAT coaching staff –– Brad Altevogt and I have Brad Altevogt and I have worked shoulderworked shoulder--toto--shoulder coaching at Snider for the shoulder coaching at Snider for the past 5 years. Brad is past 5 years. Brad is hugehuge in the success of our athletes. in the success of our athletes. Alex Clore is also a huge asset to our midAlex Clore is also a huge asset to our mid--distance crew distance crew (Alex is a former runner of mine who works specifically (Alex is a former runner of mine who works specifically with our 400 boys).with our 400 boys).

�� We feel like weWe feel like we’’ve come up with a training plan that ve come up with a training plan that allows our athletes to improve year to year. (Long allows our athletes to improve year to year. (Long term)term)

�� We have been fortunate to have kids who have bought We have been fortunate to have kids who have bought in to our plan and have worked their tails off to get in to our plan and have worked their tails off to get faster.faster.

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Anaerobic SystemAnaerobic System Aerobic SystemAerobic System

400 Meters400 Meters 56 %56 % 44 %44 %

800 Meters800 Meters 40 %40 % 60 %60 %

* Source: PB Gastin, “Energy system interaction and relative contribution during maximal exercise.” Sports Medicine, 2001.

* Back in the ’70s they thought these numbers were 80/20 anaerobic for the 400 and 65/35 anaerobic for the 800. Recent research has obviously proved otherwise.

Energy Demands for MidEnergy Demands for Mid--Distance RacesDistance Races

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Here is how I classify them.Here is how I classify them.

Aerobic Workouts:Aerobic Workouts:

�� Easy RunsEasy Runs

�� Long RunsLong Runs

�� Tempo RunsTempo Runs

�� FartleksFartleks

Anaerobic Workouts:Anaerobic Workouts:

�� VO2 IntervalsVO2 Intervals�� 33--5 minute repeats @ 5 minute repeats @ 5k pace5k pace

�� Anaerobic PowerAnaerobic Power�� 200200--800 meter repeats 800 meter repeats @ 800@ 800--3200 race pace3200 race pace

�� Lactic Acid ToleranceLactic Acid Tolerance�� 200200--400 meter repeats 400 meter repeats @ 400@ 400--800 race pace800 race pace

�� RaceRace--specific speedspecific speed

I donI don’’t consider strides to t consider strides to be either really. With strides be either really. With strides we are working we are working biomechanics, not biomechanics, not conditioning. We do strides conditioning. We do strides with full recovery.with full recovery.7

TomTom JohnJohn

100100 11.211.2 11.211.2

200200 23.023.0 23.023.0

400400 ?? ??

800800 1:571:57 2:032:03

Who is probably the better 400 Runner?

Who is probably the better 800 Runner?

SarahSarah BettyBetty

200200 28.028.0 28.028.0

400400 59.059.0 59.059.0

800800 ?? ??

16001600 5:105:10 5:305:30

Key Principle that we work with: If pure leg speed is equal, then the athlete with the stronger endurance system will win a mid-distance race (whether it be the 400 or the 800).

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400 Meter Training Theory400 Meter Training Theory�� Our training program at Snider comes heavily Our training program at Snider comes heavily from the Clyde Hart program at Baylor Univ.from the Clyde Hart program at Baylor Univ.�� Hart coached Michael Johnson, Jeremy Wariner, 10 Hart coached Michael Johnson, Jeremy Wariner, 10 subsub--45 second guys, and 15 NCAA 4x4 relay titles.45 second guys, and 15 NCAA 4x4 relay titles.

�� Our philosophy: Train the athlete to deal with Our philosophy: Train the athlete to deal with what happens in a race AFTER 40 seconds.what happens in a race AFTER 40 seconds.�� Significant lactic acid buildup occurs around 35Significant lactic acid buildup occurs around 35--40 40 seconds at maximal effort. You seconds at maximal effort. You cannotcannot avoid it avoid it --but you but you cancan prepare for it.prepare for it.

�� Ever watch a high school 400 or 4x4 relay where a Ever watch a high school 400 or 4x4 relay where a kid goes out really fast and then dies hard in the kid goes out really fast and then dies hard in the final 80 meters? Which did he lack: speed or final 80 meters? Which did he lack: speed or endurance? endurance? �� Probable answer: He lacked adequate endurance.Probable answer: He lacked adequate endurance.9

�� If we are going to lean more one way in our training If we are going to lean more one way in our training between developing speed or endurance, we will lean between developing speed or endurance, we will lean toward increasing endurance (Long term, this is huge).toward increasing endurance (Long term, this is huge).

�� What kind of What kind of ““enduranceendurance”” are we talking about?are we talking about?

�� 400 400 ““enduranceendurance”” is not the same as 3200 is not the same as 3200 ““enduranceendurance””

�� 3200 3200 ““enduranceendurance”” in our program includes: 10 mile in our program includes: 10 mile long runs, 4long runs, 4--6 mile tempo runs, 50+ miles / week6 mile tempo runs, 50+ miles / week

�� 400 400 ““enduranceendurance”” in our program includes: 3 mile in our program includes: 3 mile fartlek runs, 30fartlek runs, 30--40 minute long runs, 2 mile tempo 40 minute long runs, 2 mile tempo runs, overdistance intervals (600s, 800s), runs, overdistance intervals (600s, 800s), ““volume 200svolume 200s””, , 20 miles / week20 miles / week

�� Our varsity 400 guys are almost all in shape to run Our varsity 400 guys are almost all in shape to run close to 2:00. This strength pays off big in the 400 too.close to 2:00. This strength pays off big in the 400 too.

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Two types of 400 meter runner Two types of 400 meter runner

�� 200/400 (Sprinter Type)200/400 (Sprinter Type)�� Strength: Speed (Fast 100 Strength: Speed (Fast 100

& 200 times)& 200 times)

�� Weakness: EnduranceWeakness: Endurance

�� Our approach: focus Our approach: focus primarily on increasing primarily on increasing endurance, while endurance, while accenting their speed.accenting their speed.

�� They are already fast They are already fast enough to run a great enough to run a great 400, they just lack the 400, they just lack the endurance to do so.endurance to do so.

�� 400/800 (Distance Type)400/800 (Distance Type)�� Strength: Endurance Strength: Endurance

(Fast 800 & 1600 times)(Fast 800 & 1600 times)

�� Weakness: Raw speedWeakness: Raw speed

�� Our approach: Keep Our approach: Keep training their aerobic training their aerobic strength, while adding strength, while adding some 400some 400--specific speed specific speed late in the season (April late in the season (April /May)./May).

�� We still keep these guys We still keep these guys mostly within our 800 mostly within our 800 training program.training program.

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Specific things we do at Snider (400)Specific things we do at Snider (400)

�� We have a specific 400 meter training group with a We have a specific 400 meter training group with a specific coach specific coach (Alex Clore)(Alex Clore)

�� We have about 15 boys that are specifically in the 400 We have about 15 boys that are specifically in the 400 training group training group –– this number does not include the 800 this number does not include the 800 boys that will also be in the mix in our 4x400 relay.boys that will also be in the mix in our 4x400 relay.

�� We start our 400 boys training in November and We start our 400 boys training in November and we put in a full winter of aerobic base work. We we put in a full winter of aerobic base work. We like to think that we are one of the most FIT like to think that we are one of the most FIT groups of 400 runners in Indiana.groups of 400 runners in Indiana.

�� And if you are really fit, THEN you are ready to And if you are really fit, THEN you are ready to really maximize your natural speed.really maximize your natural speed.

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November / DecemberNovember / December

�� Running 4Running 4--5 days a week5 days a week

�� 1 day is a fartlek or tempo run1 day is a fartlek or tempo run

�� Fartlek: 20Fartlek: 20--25 minutes continuous, changing paces25 minutes continuous, changing paces

�� Ex: 25 minutes: 5 sets of 2:00 hard / 3:00 easyEx: 25 minutes: 5 sets of 2:00 hard / 3:00 easy

�� Ex: 24 minutes: 8 sets of 1:00 hard / 2:00 easyEx: 24 minutes: 8 sets of 1:00 hard / 2:00 easy

�� Tempo: 1Tempo: 1--2 miles pretty hard (even splits)2 miles pretty hard (even splits)

�� 1 day is overdistance intervals1 day is overdistance intervals

�� 4x600 & 3x800 are staple workouts for us in the winter 4x600 & 3x800 are staple workouts for us in the winter months (6months (6--10 minutes rest in between intervals)10 minutes rest in between intervals)

�� 22--3 days of easy aerobic running (23 days of easy aerobic running (2--3 miles)3 miles)

�� Strides once a week at 800 race pace (4Strides once a week at 800 race pace (4--6 x 100)6 x 100)

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Sample Nov/Dec WeekSample Nov/Dec Week

MonMon TueTue WedWed ThuThu FriFri SatSat

FartlekFartlek

oror

TempoTempo

Easy Easy RunRun

IntervalsIntervals

600s600s

oror

800s800s

Easy Easy RunRun

Easy Easy Run Run (Long)(Long)

+ + StridesStrides

OffOff

oror

EasyEasy

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January / FebruaryJanuary / February�� Running 5Running 5--6 days a week6 days a week�� 22--3 easy days (23 easy days (2--4 miles at easy pace)4 miles at easy pace)�� 1 day of either a 1 day of either a ““long runlong run”” or a tempoor a tempo

�� Long Run is 30Long Run is 30--40 minutes at a conversational pace40 minutes at a conversational pace�� Tempo just like in Nov/Dec, just fasterTempo just like in Nov/Dec, just faster

�� 1 day of overdistance intervals or fartlek1 day of overdistance intervals or fartlek�� 600s, 800s 600s, 800s -- same as Nov/Dec, getting fastersame as Nov/Dec, getting faster�� Fartlek just like in Nov/Dec, just fasterFartlek just like in Nov/Dec, just faster

�� 1 day of 200s (Clyde Hart style)1 day of 200s (Clyde Hart style)�� We start with 10 x 200 in January and increase volume up to 16 xWe start with 10 x 200 in January and increase volume up to 16 x 200 200

by end of February.by end of February.�� Key is not how fast theyKey is not how fast they’’re doing them, but rather volume.re doing them, but rather volume.�� NOT a NOT a ““speedspeed”” workout workout –– this is a conditioning workout.this is a conditioning workout.

�� If we race we simply remove one of these workouts.If we race we simply remove one of these workouts.�� Strides 1 day per week at 800 race pace (6 x 100 meters)Strides 1 day per week at 800 race pace (6 x 100 meters)�� Short strides 1 day every other week (6 x 50 meters FAST)Short strides 1 day every other week (6 x 50 meters FAST)

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Sample Jan/Feb WeekSample Jan/Feb Week


Long Long Run Run (30(30--40 40 min)min)

oror

Tempo Tempo (2 (2

miles)miles)

Easy Easy RunRun

+ + StridesStrides

Intervals Intervals (600s or (600s or 800s)800s)

oror

FartlekFartlek

Easy Easy RunRun

Volume Volume 200s200s

oror

Easy (if Easy (if wewe’’re re racing)racing)

We race We race everyevery

2 2 -- 3 3 weeksweeks

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March / AprilMarch / April�� Running 6 days a weekRunning 6 days a week

�� 3 easy days (23 easy days (2--4 miles at easy pace)4 miles at easy pace)

�� 1 day of either: longer intervals or strength day 1 day of either: longer intervals or strength day (tempo/fartlek/long run)(tempo/fartlek/long run)

�� 1 day of either 200s (Hart style) OR 1 day of either 200s (Hart style) OR ““speed workspeed work””�� When we say When we say ““speedspeed”” we are talking about race pace zone.we are talking about race pace zone.

�� We really like 350s for our We really like 350s for our ““speedspeed”” workouts.workouts.

�� Rationale: 350s in practice are similar in time to a 400 raceRationale: 350s in practice are similar in time to a 400 race�� A 50A 50--second 400 runner can run 3 x 350 around 50 seconds eachsecond 400 runner can run 3 x 350 around 50 seconds each

�� We are teaching our bodies to work BEYOND 40 secondsWe are teaching our bodies to work BEYOND 40 seconds

�� 1 day of racing1 day of racing

�� Strides 1 day per week at 800 race pace (6 x 100 Strides 1 day per week at 800 race pace (6 x 100 meters)meters)

�� Short strides 1 day per week (6 x 50 meters FAST)Short strides 1 day per week (6 x 50 meters FAST)17

Sample Mar/April WeekSample Mar/April Week


Easy Easy Run + Run + StridesStrides

Race Race (We do (We do a lot of a lot of Tues Tues dual dual meets)meets)

Easy Easy RunRun

Strength Strength Day Day

(Tempo, (Tempo, fartlek, fartlek, intervals, intervals, long long run)run)

Easy Easy Run + Run + Short Short StridesStrides

Speed Speed Day Day

(Volume (Volume 200s, 200s, speed,speed,

or race)or race)

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May/JuneMay/June�� Running 6 days a weekRunning 6 days a week�� 3 easy days (23 easy days (2--4 miles at easy pace)4 miles at easy pace)�� 1 day of speed 1 day of speed -- 3 x 350, 2 x 450, etc. (63 x 350, 2 x 450, etc. (6--10 mins rest)10 mins rest)�� 1 day of 200s or ladder (changing gears)1 day of 200s or ladder (changing gears)

�� 200s 200s -- Instead of 16x200 averaging 32 seconds (from Feb/Mar), Instead of 16x200 averaging 32 seconds (from Feb/Mar), now wenow we’’re down to 8x200 in 28 or 6x200 in 27 re down to 8x200 in 28 or 6x200 in 27 –– less, but fasterless, but faster

�� 1 day of racing (and REALLY BIG races at this point)1 day of racing (and REALLY BIG races at this point)�� Strides 1 day per week at 800 race pace (6 x 100 meters)Strides 1 day per week at 800 race pace (6 x 100 meters)�� Short strides 1 day per week (6 x 50 meters FAST)Short strides 1 day per week (6 x 50 meters FAST)�� Strength = speed. Even in May we donStrength = speed. Even in May we don’’t really do many t really do many

workouts faster than 400 race pace. The high school 400 workouts faster than 400 race pace. The high school 400 runnerrunner’’s biggest weakness is their strength, most have s biggest weakness is their strength, most have plenty of raw speed. Thus, it makes sense for us to focus plenty of raw speed. Thus, it makes sense for us to focus on endurance at every stage of our season.on endurance at every stage of our season.

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Our Actual May/June 400 Training in 2010Our Actual May/June 400 Training in 2010

MonMon TueTue WedWed ThuThu FriFri SatSatMay 10May 10

400400--down down ladder (4ladder (4--33--22--

22--11--1)1)

1111

Easy RunEasy Run

1212

3x500, 2x2003x500, 2x200

(meet got (meet got canceled)canceled)

1313

Easy RunEasy Run

1414

3x350 all 3x350 all out, 10 min out, 10 min

restrest

1515

Easy RunEasy Run

1717

10x200 in 10x200 in 2626--27, 4:00 27, 4:00

restrest

1818

Easy RunEasy Run

1919

Easy Run + Easy Run + strides + strides +

exchangesexchanges

2020

SectionalSectional

2121

Easy RunEasy Run

2222

5x400 cut 5x400 cut downs downs

(2/1/1)(2/1/1)

2424

100100--200 200 Accelerations Accelerations workoutworkout

2525

Easy RunEasy Run

2626

Easy Run + Easy Run + strides + strides + exchangesexchanges

2727

RegionalRegional

2828

Easy RunEasy Run

2929

4 Split 400s 4 Split 400s (300, rest 1 (300, rest 1 min, 100)min, 100)

3131

5x300 cut 5x300 cut downs downs (1/1/1)(1/1/1)

June 1June 1

Easy RunEasy Run

22

2 x 450 all 2 x 450 all out, 15 out, 15 minutes restminutes rest

33

Easy Run + Easy Run + exchangesexchanges

44

Easy Run + Easy Run + stridesstrides

55

State MeetState Meet

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A Good Quote for 400 RunnersA Good Quote for 400 Runners

““The main reason we are seeing the sprinter type The main reason we are seeing the sprinter type succeed in the 400 meters today is largely due succeed in the 400 meters today is largely due to the fact that we are able to develop stamina to the fact that we are able to develop stamina and endurance more effectively than we can and endurance more effectively than we can increase the sprinting abilities of the middleincrease the sprinting abilities of the middle--distance runner.distance runner.”” -- Clyde HartClyde Hart

My translation: Sprinters who are trained with My translation: Sprinters who are trained with endurance have more upside in the 400 than endurance have more upside in the 400 than middle distance runners. You can work on middle distance runners. You can work on speed, yes speed, yes –– but you canbut you can’’t create it t create it ““ex nihiloex nihilo””..

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Volume for 400 RunnersVolume for 400 Runners

�� We donWe don’’t really track mileage for 400 runners the t really track mileage for 400 runners the way we do with our distance runners, but here are way we do with our distance runners, but here are my estimates on their weekly volumes:my estimates on their weekly volumes:

�� Nov/Dec Nov/Dec –– 1212--15 miles (415 miles (4--5 days/week)5 days/week)

�� Jan/Feb Jan/Feb –– 1515--18 miles (518 miles (5--6 days/week)6 days/week)

�� Mar/Apr/May Mar/Apr/May –– 1616--22 miles (6 days/week)22 miles (6 days/week)

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How to Race the 400How to Race the 400

�� 400 meters is not an all400 meters is not an all--out sprint, even for out sprint, even for Olympians.Olympians.

�� Michael Johnson ran 19.3 in the 200, obviously he canMichael Johnson ran 19.3 in the 200, obviously he can’’t t run 38.6 in the 400. Your effort has to be gauged correctly.run 38.6 in the 400. Your effort has to be gauged correctly.

�� It is maximal effort, not maximal speed. This is a thin line It is maximal effort, not maximal speed. This is a thin line that young 400 runners must learn (both from their coach that young 400 runners must learn (both from their coach teaching it to them and from their own race experiences).teaching it to them and from their own race experiences).

�� You need to have a plan of attack.You need to have a plan of attack.

�� First 300 meters we use your own queues & splits.First 300 meters we use your own queues & splits.

�� On the homestretch is when we teach our athletes to be On the homestretch is when we teach our athletes to be aware of the competitors around us.aware of the competitors around us.

�� The open 400 is a laned event; all you can control is what The open 400 is a laned event; all you can control is what happens in your lane. Donhappens in your lane. Don’’t run someone elset run someone else’’s race plan s race plan ––run your own race plan.run your own race plan.23

How to Race the 400 (cont.)How to Race the 400 (cont.)

We break the 400 down in to 3 parts:We break the 400 down in to 3 parts:

�� Part 1 Part 1 –– The first 200 meters.The first 200 meters.�� Get out hard the first 50Get out hard the first 50--60 meters, then find your rhythm. 60 meters, then find your rhythm.

Key on your goal splits, ignore what is going on in the Key on your goal splits, ignore what is going on in the other lanes. Run other lanes. Run youryour race the first 200.race the first 200.

�� Part 2 Part 2 –– 200200--300 meters300 meters�� Maintain form, keep rolling Maintain form, keep rolling ““through the curvethrough the curve””

�� Again, weAgain, we’’re not worried about the other lanes just yet.re not worried about the other lanes just yet.

�� Part 3 Part 3 –– 300300--400 meters400 meters�� Now we start to be aware of competitionNow we start to be aware of competition

�� At the same time, weAt the same time, we’’re trying to keep form re trying to keep form –– dondon’’t tie up.t tie up.

�� There is no big There is no big ““kickkick”” in a really fast 400. 400 records in a really fast 400. 400 records arenaren’’t set on negative splits. Yout set on negative splits. You’’re just trying to maintain re just trying to maintain form and not slow down.form and not slow down.

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I am obviously biased, but I am obviously biased, but ……

�� We think our kids are really strong in We think our kids are really strong in May/June and donMay/June and don’’t get injured as easily t get injured as easily because of the strength and volume that we do because of the strength and volume that we do all season.all season.

�� We think our kids are physically prepared to We think our kids are physically prepared to deal with the lactic acid buildup that takes over deal with the lactic acid buildup that takes over around the 40 second mark (our 4x4 relay team around the 40 second mark (our 4x4 relay team has made its living the past 2 years off each leg has made its living the past 2 years off each leg closing well in the homestretch).closing well in the homestretch).

�� We think we have been able develop our 400 We think we have been able develop our 400 guys from year to year with this longguys from year to year with this long--term term focus on improving their aerobic systems focus on improving their aerobic systems (which is clearly their biggest weakness).(which is clearly their biggest weakness).25

4x400 Meter Relay 4x400 Meter Relay –– The OrderThe Order

�� Here is what we typically do:Here is what we typically do:

�� 11stst Leg Leg –– A quality open 400 runner, 2A quality open 400 runner, 2ndnd or 3or 3rdrd fastestfastest�� We have never put an 800 runner on the lead leg because We have never put an 800 runner on the lead leg because

he is used to racing without lanes. We want someone here he is used to racing without lanes. We want someone here who has experience with an open 400.who has experience with an open 400.

�� 22ndnd Leg Leg –– A guy who competes well, 2A guy who competes well, 2ndnd or 3or 3rdrd fastestfastest�� We want to be up front in the mix the whole raceWe want to be up front in the mix the whole race

�� 33rdrd Leg Leg –– This is usually where we would put an 800 This is usually where we would put an 800 guy coming down. The 2guy coming down. The 2ndnd leg has put him in a leg has put him in a position where he just has to compete on his leg.position where he just has to compete on his leg.

�� 44thth Leg Leg –– Typically weTypically we’’ll put our fastest here (most do)ll put our fastest here (most do)�� You want a guy that is a CLOSER. YouYou want a guy that is a CLOSER. You’’re putting the re putting the

pressure on his back. Make sure hepressure on his back. Make sure he’’s someone who can s someone who can handle that type of pressure and deliver a big leg.handle that type of pressure and deliver a big leg.

26

4x400 Meter Relay 4x400 Meter Relay –– ThoughtsThoughts

�� We REALLY emphasize the homestretch to our We REALLY emphasize the homestretch to our kids. Each leg sets up the next leg, positively kids. Each leg sets up the next leg, positively or negatively.or negatively.

�� Ever see the Ever see the ““catch up and diecatch up and die”” scenario in a 4x4?scenario in a 4x4?

�� It is YOUR job to finish your leg strong.It is YOUR job to finish your leg strong.

�� As a coach, we always have a As a coach, we always have a ““Plan BPlan B”” set up if set up if things go badly. There have been times when things go badly. There have been times when we have switched our order during the race.we have switched our order during the race.

�� We rarely use Plan B, but we always include it in We rarely use Plan B, but we always include it in our handouts and discuss it in our preour handouts and discuss it in our pre--race race meetings.meetings.

�� HSR Finals last year is a perfect exampleHSR Finals last year is a perfect example27

800 Meter Training Theory800 Meter Training Theory

�� In 400 training our main goal is to train the body to In 400 training our main goal is to train the body to deal with the lactic acid accumulation that hits deal with the lactic acid accumulation that hits around 40 seconds in to the race.around 40 seconds in to the race.

�� 800 training: Our goal is to train the body to run at 800 training: Our goal is to train the body to run at 15+ mph without accumulating large amounts of 15+ mph without accumulating large amounts of lactic acid.lactic acid.

�� With 800 training we work a lot on the aerobic With 800 training we work a lot on the aerobic aspects of training and on anaerobic threshold aspects of training and on anaerobic threshold training before we ever do anything that you would training before we ever do anything that you would consider consider ““speedspeed””..

�� Our 800 group does a lot of training that cross Our 800 group does a lot of training that cross country & distance coaches would be much more country & distance coaches would be much more

28

�� Think about our state meet open 800. How many Think about our state meet open 800. How many of the top 9 guys each year ran cross country?of the top 9 guys each year ran cross country?

�� Answer: Most of them Answer: Most of them –– sometimes all 9 of them.sometimes all 9 of them.

2 thoughts on why this is the case:2 thoughts on why this is the case:

�� 1) A mental reluctance of the 400 meter sprinter 1) A mental reluctance of the 400 meter sprinter types moving up. You ever notice how hard it is types moving up. You ever notice how hard it is to convince a 52 second 400 guy to move up to to convince a 52 second 400 guy to move up to the 800? (Even though he probably isnthe 800? (Even though he probably isn’’t fast t fast enough to ever compete at the state meet in the enough to ever compete at the state meet in the open 400.)open 400.)

�� 2) Cross country guys develop their aerobic system 2) Cross country guys develop their aerobic system and anaerobic threshold yearand anaerobic threshold year--round. This is an round. This is an insurmountable advantage over the insurmountable advantage over the ““sprintersprinter”” type type who isnwho isn’’t adequately trained with 800 endurance.t adequately trained with 800 endurance.

29

Two types of 800 meter runner Two types of 800 meter runner

�� 400/800 (Mid Distance)400/800 (Mid Distance)�� Strength: Speed (Faster Strength: Speed (Faster

400 times than most 400 times than most other 800 runners)other 800 runners)

�� Weakness: EnduranceWeakness: Endurance

�� Our approach: Focus Our approach: Focus primarily on increasing primarily on increasing endurance, while endurance, while accenting their speed.accenting their speed.

�� They are already fast They are already fast enough run a great 800, enough run a great 800, they just lack the they just lack the endurance to do so.endurance to do so.

�� 800/1600 (Distance)800/1600 (Distance)�� Strength: Endurance Strength: Endurance

(Fast 800 & 1600 times)(Fast 800 & 1600 times)

�� Weakness: Raw speedWeakness: Raw speed

�� Our approach: Keep Our approach: Keep training their aerobic training their aerobic strength, while adding strength, while adding some 800some 800--specific speed specific speed late in the season (April late in the season (April /May)./May).

�� We have a specific We have a specific 800/1600 training group, 800/1600 training group, theythey’’re here all season.re here all season.

30

November / DecemberNovember / December�� After cross country, we take a 2 week break and then we start After cross country, we take a 2 week break and then we start

rebuilding mileage and getting back to this aerobic rebuilding mileage and getting back to this aerobic conditioning & anaerobic threshold phase of training.conditioning & anaerobic threshold phase of training.

�� Running 5Running 5--6 days a week6 days a week�� 1 day is a long run (easy pace, picking up harder at the end)1 day is a long run (easy pace, picking up harder at the end)

�� Boys start around 5Boys start around 5--7 miles and by January are up to about 87 miles and by January are up to about 8--10 miles10 miles�� Girls start around 4Girls start around 4--6 miles and by January are up to about 66 miles and by January are up to about 6--8 miles8 miles

�� 1 day is a fartlek run (301 day is a fartlek run (30--40 minutes)40 minutes)�� 6 sets of 3:00 hard / 2:00 easy6 sets of 3:00 hard / 2:00 easy�� 15 sets of 60 seconds hard / 60 seconds easy15 sets of 60 seconds hard / 60 seconds easy�� Fartlek ladder (1Fartlek ladder (1--22--33--44--44--33--22--1)1)

�� 1 day is a tempo run or a split tempo run1 day is a tempo run or a split tempo run�� Timed split tempo Timed split tempo -- 2 x 10:00 hard with 5:00 jog in the middle2 x 10:00 hard with 5:00 jog in the middle�� Structured tempos (3Structured tempos (3--4 miles at given pace)4 miles at given pace)�� Structured split tempos (2 miles, rest 5 min, 1 mile)Structured split tempos (2 miles, rest 5 min, 1 mile)

�� 22--3 days of easy aerobic running (43 days of easy aerobic running (4--5 miles)5 miles)

31

Sample Nov/Dec WeekSample Nov/Dec Week


TempoTempo

(3(3--4 4 miles)miles)

oror

Split Split TempoTempo

Easy Easy RunRun

FartlekFartlek

(3/2(3/2

oror

60/6060/60

oror

Ladder)Ladder)

Easy Easy RunRun

Long Long RunRun

Easy Easy RunRun

oror

OffOff

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January / FebruaryJanuary / February�� Running 6 days a weekRunning 6 days a week

�� 1 day is usually a long run (girls 71 day is usually a long run (girls 7--8, boys 88, boys 8--10 miles)10 miles)

�� 1 day is usually an anaerobic threshold workout1 day is usually an anaerobic threshold workout�� 33--4 mile tempo or 304 mile tempo or 30--40 minute fartlek (we use several different fartleks)40 minute fartlek (we use several different fartleks)

�� In February our varsity 800 guys will typically do 4 mile temposIn February our varsity 800 guys will typically do 4 mile tempos in the in the 5:305:30--5:45 range5:45 range

�� 1 day is usually an interval day1 day is usually an interval day�� VO2 intervals (1000s slightly faster than 5k RP, Mile repeats atVO2 intervals (1000s slightly faster than 5k RP, Mile repeats at 5k RP)5k RP)

�� In February weIn February we’’ll start to do some faster intervals (600s slightly slower ll start to do some faster intervals (600s slightly slower than mile RP, 400s at mile RP, 300s faster than mile RP, 200s atthan mile RP, 400s at mile RP, 300s faster than mile RP, 200s at 800 800 RP)RP)

�� 3 days are normal recovery runs (43 days are normal recovery runs (4--6 miles)6 miles)

�� 1 day a week we run strides at 800 race pace (6x100 or 4x150)1 day a week we run strides at 800 race pace (6x100 or 4x150)

�� We usually race once in Jan & twice in Feb in open indoor We usually race once in Jan & twice in Feb in open indoor meetsmeets

�� A problem with Jan & Feb in Indiana is the weather A problem with Jan & Feb in Indiana is the weather –– we try to we try to take advantage of good weather days when we get them, which take advantage of good weather days when we get them, which

33

Sample Jan/Feb WeekSample Jan/Feb Week


Long Long RunRun


Tempo Tempo oror

FartlekFartlek

Easy Easy RunRun

IntervalsIntervals

(Distance (Distance ranges ranges from from

200m to 200m to 1600m1600m

Easy Easy RunRun

(or race)(or race)

34

MarchMarch�� Running 6 days a weekRunning 6 days a week

�� 3 days are normal recovery runs (43 days are normal recovery runs (4--6 miles)6 miles)

�� 1 day is usually a long run or a threshold 1 day is usually a long run or a threshold workout (similar to Jan/Feb, just getting faster)workout (similar to Jan/Feb, just getting faster)

�� 1 day is usually an interval day1 day is usually an interval day�� The two weeks leading up to HSR Finals we will The two weeks leading up to HSR Finals we will usually usually ““cheatcheat”” a little bit in our training and do a little bit in our training and do some intervals pretty fast. We want to have our some intervals pretty fast. We want to have our kids ready for good performances at HSR Finals.kids ready for good performances at HSR Finals.

�� 1 day is a race1 day is a race�� We race every week in March (HSR series 3 We race every week in March (HSR series 3 Saturdays and then our first outdoor meet is the Saturdays and then our first outdoor meet is the last week of March)last week of March)

35

Sample March WeekSample March Week


Long Long RunRun

oror

Tempo/Tempo/FartlekFartlek


IntervalsIntervals

200s or 200s or 300s300s

Easy Easy RunRun

Easy Easy RunRun

Race Race (HSR (HSR series series ––March March 5,12,19)5,12,19)

36

AprilApril�� Running 6 days a weekRunning 6 days a week�� 3 days are normal recovery runs (43 days are normal recovery runs (4--6 miles)6 miles)�� 1 day is usually a long run, a threshold workout, or 1 day is usually a long run, a threshold workout, or

longer intervals (800s, 1000s, or miles)longer intervals (800s, 1000s, or miles)�� 1 day usually includes shorter intervals (121 day usually includes shorter intervals (12--16x200, 816x200, 8--

10x300, 810x300, 8--10x400, 6x600)10x400, 6x600)�� 11--2 races per week (Tuesdays & Saturdays)2 races per week (Tuesdays & Saturdays)�� 1 day includes strides at 800 race pace (6x100 or 1 day includes strides at 800 race pace (6x100 or

4x150)4x150)�� April is tricky for us because we have so many races, April is tricky for us because we have so many races,

the first week is Spring Break for us, and the the first week is Spring Break for us, and the ““moneymoney””races all come in May/Juneraces all come in May/June

�� Really in April weReally in April we’’re trying to keep our kids healthy, re trying to keep our kids healthy, get in some good races, and keep their training get in some good races, and keep their training progressing toward Mayprogressing toward May

�� We are conscious to not overWe are conscious to not over--race our kids in Aprilrace our kids in April37

Sample April WeekSample April Week



RaceRace

oror

StrengthStrength(Long (Long Run, Run,

Threshold,Threshold,

VO2 VO2 Intervals)Intervals)

Easy Easy RunRun

Shorter Shorter IntervalsIntervals

Easy Easy RunRun

RaceRace

38

May/JuneMay/June�� Running 6 days a weekRunning 6 days a week�� 3 days are normal recovery runs (43 days are normal recovery runs (4--5 miles)5 miles)

�� On days before our big races, weOn days before our big races, we’’ll back down to 3 mile ll back down to 3 mile easy run + strideseasy run + strides

�� 1 day is a race1 day is a race�� These are the These are the ““moneymoney”” races races –– Conference, Sectional, Conference, Sectional,

Regional, State (we run hard in all 4 meets)Regional, State (we run hard in all 4 meets)

�� 1 day is pace intervals (emphasis is on volume 1 day is pace intervals (emphasis is on volume ––16x200, 10x300, 8x400, etc.)16x200, 10x300, 8x400, etc.)

�� 1 day is fast intervals (6001 day is fast intervals (600--down ladder, Coe down ladder, Coe accelerations workouts, Split 800s, fast 300s)accelerations workouts, Split 800s, fast 300s)�� We only do one We only do one reallyreally fast workout each week because these fast workout each week because these

really fast intervals require a longer time for the muscles to really fast intervals require a longer time for the muscles to repair themselves. You canrepair themselves. You can’’t go all out all the time.t go all out all the time.

�� 1 day includes strides + baton exchanges1 day includes strides + baton exchanges

39

Our Actual May/June 800 Training in 2010Our Actual May/June 800 Training in 2010

MonMon TueTue WedWed ThuThu FriFri SatSatMay 10May 10

10x300 in 10x300 in 4343--45, 2:15 45, 2:15

restrest

1111

Easy Run + Easy Run + stridesstrides

1212

Fartlek (meet Fartlek (meet got canceled)got canceled)

1313

Easy RunEasy Run

1414

6x400 in 586x400 in 58--60, 6:00 rest60, 6:00 rest

1515

Easy RunEasy Run

1717

16x200 in 16x200 in 2828--2929

1818

Easy RunEasy Run

1919

Easy 3 + Easy 3 + strides + strides + exchangesexchanges

2020

SectionalSectional

2121

EasyEasy

2222

600600--down down ladder (6ladder (6--55--44--33--33--22--2)2)

2424

200200--300 300 Accelerations Accelerations workoutworkout

2525

Easy RunEasy Run

2626


2727

RegionalRegional

2828

EasyEasy

2929

Split 800sSplit 800s

(1:20 & 44)(1:20 & 44)

3131

6x300 in 406x300 in 40--42 (5:00 rest)42 (5:00 rest)

June 1June 1

Easy RunEasy Run

22

12x200 (in 12x200 (in 30, 29, 28)30, 29, 28)

33

Easy RunEasy Run

44


55

State MeetState Meet

40

A Good Quote for 800 RunnersA Good Quote for 800 Runners

In reference to an athleteIn reference to an athlete’’s endurance/speed s endurance/speed combination:combination:

““One of the most noticeable features in the One of the most noticeable features in the majority of athletes is their reluctance to train majority of athletes is their reluctance to train their weaker area. Many 800m runners with their weaker area. Many 800m runners with great 400m times refuse to face the fact that great 400m times refuse to face the fact that their event has been dominated by the stronger their event has been dominated by the stronger 800/1500m type since 1960.800/1500m type since 1960.””

Run with the BestRun with the Best, Tony Benson & Irv Ray (p. , Tony Benson & Irv Ray (p. 46)46)

41

Volume for 800 RunnersVolume for 800 Runners�� We do training logs for distance runners 800 and We do training logs for distance runners 800 and above. Here are our goals for mileage for our above. Here are our goals for mileage for our varsity midvarsity mid--distance kids.distance kids.

�� Nov/Dec Nov/Dec –– 2525--30 miles (530 miles (5--6 days/week)6 days/week)

�� Jan/Feb Jan/Feb –– 3030--40 miles (6 days / week)40 miles (6 days / week)

�� Mar/Apr Mar/Apr –– 3535--45 miles (6 days / week)45 miles (6 days / week)

�� May/June May/June –– 3030--35 miles (6 days / week)35 miles (6 days / week)�� We donWe don’’t really believe in t really believe in ““taperingtapering”” for cross country for cross country (since it is an oxygen(since it is an oxygen--dependent race) dependent race) –– but we do but we do taper our mileage down at the end of track. We feel taper our mileage down at the end of track. We feel that 800 runners need to be fresh in order to race fast that 800 runners need to be fresh in order to race fast in May/June.in May/June.

42

4x800 Between State & Nationals4x800 Between State & Nationals

�� Saturday, June 5 Saturday, June 5 –– State MeetState Meet

�� Tuesday, June 8 Tuesday, June 8 –– 30 minute fartlek30 minute fartlek�� This was more mental than physical. We needed a moderate This was more mental than physical. We needed a moderate

workout as a transition to get refocused on nationals.workout as a transition to get refocused on nationals.

�� Thursday, June 10 Thursday, June 10 –– 4x1000, 3:00 rest, averaged 2:534x1000, 3:00 rest, averaged 2:53--2:552:55

�� Saturday, June 12 Saturday, June 12 –– 8x300, 2:15 rest, averaged 42.98x300, 2:15 rest, averaged 42.9

�� Tuesday, June 15 Tuesday, June 15 –– 200200--300 Accelerations workout300 Accelerations workout

�� Friday, June 18 Friday, June 18 –– 4x800 Relay @ Nationals4x800 Relay @ Nationals�� Splits: Wappes 1:54.5, Ordaz, 1:57.6, Christoff 1:55.8, Dutton Splits: Wappes 1:54.5, Ordaz, 1:57.6, Christoff 1:55.8, Dutton

1:53.41:53.4

�� Saturday, June 19 Saturday, June 19 –– Distance Medley RelayDistance Medley Relay�� Splits: Wappes 3:10, Frederick 49.0, Williams 1:56.6, Dutton 4:2Splits: Wappes 3:10, Frederick 49.0, Williams 1:56.6, Dutton 4:277

�� 4x8 9 pm Fri, DMR 10 am Sat 4x8 9 pm Fri, DMR 10 am Sat –– Wappes & Dutton were pretty tiredWappes & Dutton were pretty tired43

4x800 Meter Relay 4x800 Meter Relay –– The OrderThe Order

�� 11stst Leg Leg –– They have to be a closer (last 200 meters). They have to be a closer (last 200 meters). We are more concerned about their finishing speed We are more concerned about their finishing speed than their overall speed, because often times the than their overall speed, because often times the opening leg of a big time 4x8 will go out slow.opening leg of a big time 4x8 will go out slow.

�� 44thth Leg Leg –– Our fastest kid, whomever gives us our best Our fastest kid, whomever gives us our best shot to win.shot to win.

�� We want to be in the mix the whole way. The 2We want to be in the mix the whole way. The 2ndnd & & 33rdrd legs will run better if theylegs will run better if they’’re up front battling with re up front battling with the leaders.the leaders.

�� If weIf we’’re pulling a 400re pulling a 400--type of guy up, the 2type of guy up, the 2ndnd leg is a leg is a good spot because hegood spot because he’’ll get the baton right in the mix ll get the baton right in the mix with the leaders (before things spread out a little with the leaders (before things spread out a little more). All he has to do is just go race with the other more). All he has to do is just go race with the other #2s.#2s.

44

4x800 Meter Relay 4x800 Meter Relay –– ThoughtsThoughts

�� 4x8 is at the beginning of the meet and in 4x8 is at the beginning of the meet and in order to have a great 4x8 team youorder to have a great 4x8 team you’’ve got to ve got to have some great runners. BUT you have to be have some great runners. BUT you have to be ““all inall in”” with the idea of stacking the 4x8.with the idea of stacking the 4x8.

�� In the 4x4, athletes can run their open races In the 4x4, athletes can run their open races and then come back in the 4x4 at the end. and then come back in the 4x4 at the end. With the 4x8, an all out effort will likely cost With the 4x8, an all out effort will likely cost you some time in your open race. So everyone you some time in your open race. So everyone has to be committed to loading up a bighas to be committed to loading up a big--time time 4x8.4x8.

�� Always avoid Always avoid ““catch up and diecatch up and die”” scenarios.scenarios.

�� Have a Have a ““Plan BPlan B”” in place for the big races.in place for the big races.45

Our Focus on the Indoor SeasonOur Focus on the Indoor Season

�� We race 3 times in Jan & Feb in open/club meets.We race 3 times in Jan & Feb in open/club meets.

�� I donI don’’t think we could convince our kids to work t think we could convince our kids to work hard from Novhard from Nov--March without these meets. Racing is March without these meets. Racing is the fun part of working hard and getting in shape.the fun part of working hard and getting in shape.

�� When Feb 14 hits, our kids have already put in 13 When Feb 14 hits, our kids have already put in 13 weeks of strengthweeks of strength--based training. If an athlete at based training. If an athlete at Snider starts track on Feb 14, he will not be able to Snider starts track on Feb 14, he will not be able to beat an athlete with similar talent who put in a full beat an athlete with similar talent who put in a full winter.winter.

�� What we do is not a secret. We simply focus on What we do is not a secret. We simply focus on developing their racedeveloping their race--specific endurance, knowing that specific endurance, knowing that this is the real key for longthis is the real key for long--term development.term development.

46

Training Resources We UseTraining Resources We Use

Running Books:Running Books:�� Winning RunningWinning Running, Peter Coe, Peter Coe�� DanielDaniel’’s Running Formulas Running Formula, Jack Daniels, Jack Daniels�� Run With The BestRun With The Best, Benson & Ray, Benson & Ray�� Peak When It CountsPeak When It Counts, William Freeman, William Freeman�� Road to the TopRoad to the Top, Joe Vigil, Joe Vigil

�� There are others, but these are the ones we pull from There are others, but these are the ones we pull from most.most.

Specific 400m Training Articles (Internet):Specific 400m Training Articles (Internet):�� Anything by Clyde HartAnything by Clyde Hart�� Brooks Johnson has some good stuffBrooks Johnson has some good stuff

�� There really isnThere really isn’’t enough good literature on 400 t enough good literature on 400 training.training.47

�� If you have questions that you didnIf you have questions that you didn’’t ask today t ask today or if you are looking through these notes over or if you are looking through these notes over the next week or two and have specific the next week or two and have specific questions, feel free to send me an email. I will questions, feel free to send me an email. I will be glad to answer any questions that you have.be glad to answer any questions that you have.

�� My email: My email: [email protected]@fwcs.k12.in.us

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