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400 Meter Training Thursday – Work Capacity to Speed Endurance

400 Meter Training Thursday – Work Capacity to Speed Endurance. Phil Lundin Men’s Track and Field Coach Adam Steele University of Minnesota Minneapolis, MN. Thursday Training General Physical Preparation. Tempo (Extensive/Intensive) 600m breakdowns

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400 Meter Training Thursday – Work Capacity to Speed Endurance

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  1. 400 Meter TrainingThursday – Work Capacity to Speed Endurance Phil Lundin Men’s Track and Field Coach Adam Steele University of MinnesotaMinneapolis, MN

  2. Thursday TrainingGeneral Physical Preparation • Tempo (Extensive/Intensive) • 600m breakdowns • 200m (30 sec) + 200m (45 sec) + 200m (30 sec) continuous. • Start with 2-3 reps, work up to 6 reps • 6-8 minutes rest/reps

  3. Thursday TrainingSpecial Physical Preparation • Tempo - Intensive • 600m breakdown (30”-45”-30”) • 6-8 minutes rest • 3x200m @ 30-28-26 with 1’/2’/reps *28-26-24 for more talented athletes • 1-3 sets with 10’-12’ between sets

  4. Thursday TrainingSpecial Physical Preparation • 600m breakdown at higher tempo • 28”-45”-28” total time = 1:41 OR • 26”-45”-26” total time = 1:37 • 1-3 reps with 10’-12’/reps • More for 600m preparation indoors

  5. Thursday TrainingSpecial Physical Preparation • ASSE/GSSE • 3x4x80m • 1-2’/reps 8’/sets • Set #1 @ 9.2-9.4 • Set #2 @ 9.0-9.2 • Set #3 @ 8.8-9.0 • Hand times, start watch first step over line • Last rep open it up…..

  6. Thursday TrainingCompetition Period • 1-2x3x150m @ 90-95% • 4-6’/reps, 10-12’/sets • 1-2 x 80-100-120-150 @ 90-95% • 2’/3’/4’ rests/reps; 10-12’/sets • 6x80m @ 95%+ with 2’/reps

  7. Thursday TrainingGeneral Strength • General Physical Preparation • 2-4 circuits • Special Physical Preparation • 1-3 circuits • Competition Period • 0-2 circuits

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