Hey all, I'm a HS coach and we've had very succesful 100/200 kids and 4x100 relays and excellent 800 and 3200 relay kids but haven't been able to put together a group of good 400 runners or 1600 relay. Has anyone seen a good 4, 6 or 8 month training schedule anywhere? Just looking for ideas and obviously a way to fix our coaching problem. Thanks
Coach73,
Your 100/200 kids like (speed endurance), and 800 meters runners (like leg speed). If not you could put together a 4 x 400 at the end of the meet. I have a training program that can develop both. I ran a (47.0) 400, and a (59.5) 500 meters in college. If you put up your e-mail, I will e-mail you back.
J5000
Wow! you hold the world record in the 500 meter run? thats pretty impressive.
I would also be interested in any programs. Thanks.
How was your track season this year?
bullcrap wrote:
Wow! you hold the world record in the 500 meter run? thats pretty impressive.
The WR has to be faster than 59.5, right? "Go out" in 45.0 and come back in 14.0 can't be too tough for the elites.
Of course, I never broke 64 in the 500, so what do I know!
500+..........1:00.17.......Ken Lowery (US).....................Indianapolis, Indiana......1/17/87
I never said that I ran it at a meet, I said it is my best 500 meter time. I hold the 500 meter record at Taft College in Taft CA. The 59 came in a workout a week before the California Junior College Championships. My head coach was (Doug Wells) in 1987 and we had five runners under 60.8 seconds. Anthony Barnes was the second runner at 60.0 and Harlan Davis was the last guy to come in. He only ran 60.3, but came back the the next year and won the California Junior College 200 & 400 meters State Championship in 20.3 and 45.7. Coach Wells is still coaching today, but he is no longer at Taft College. He is over at Cerritos Junior College, fill free to e-mail him and ask what you like!!
How fast do your guys run the 400 meter?
Coach how fast can you run 400 meters?
Hello, do you remember Charles Pennington, he ran for Taft in 1986-87? Did he run the 400 meters?
Yes I did, Charles was a nice guy and a fast runner. I believe, he could have ran a (1:48) 800 that year. We had a 600 meter time trail in late december 1986 and Charles ran a 1:18.3 and took second to me. He ran stride for stride with me the hold way. If I wasn't 6 feet 1, he would have won the race. So what year did you go to Taft?
Carnegie wrote:
I never said that I ran it at a meet, I said it is my best 500 meter time. I hold the 500 meter record at Taft College in Taft CA. The 59 came in a workout a week before the California Junior College Championships. My head coach was (Doug Wells) in 1987 and we had five runners under 60.8 seconds. Anthony Barnes was the second runner at 60.0 and Harlan Davis was the last guy to come in. He only ran 60.3, but came back the the next year and won the California Junior College 200 & 400 meters State Championship in 20.3 and 45.7. Coach Wells is still coaching today, but he is no longer at Taft College. He is over at Cerritos Junior College, fill free to e-mail him and ask what you like!!
It's not totally unbelievable. I mean, I heard of a guy who ran 13:55 for the 5k in trainers.
seeker of day by day program wrote:
runningtrainingplanseeker@yahoo.comI would also be interested in any programs. Thanks.
You can e-mail at
runingmanjoe@aol.comhii, sir it will be really nice if you can share a 12 week or 16 week plan for a 400 m dash. i will be really grateful. thanks
my email
Honestly I am not a 400 runner, I'm not even an 800 runner. I am more of a 10k runner myself, but would absolutely love to coach one day and i tjink reading this training would be awesome. Anyone with 400 or even 800 training please email me...
Thanks so much!
oldXChasbeen wrote:
Here you go.
http://www.usatf.org/groups/Coaches/library/2007/Sprint%20Training/Clyde_Hart3.pdf
I like a lot of the comments, but in the program at the end, it seems like doubling up of the same types of work without adequate rest. At times 5 days in a row of speed endurance.
Even within sessions - speed endurance, followed by flat out acceleration work. Is that not flirting with injury? Surely you do the max stuff first in a workout?
I take it that you're a distance guy and you don't have any sprint coaching certifications, because you don't seem to understand Hart's program. Clyde Hart's program is tempo based. The knock on the program in some quarters is not that there's too much intensity, but that there's too little for people with mediocre pure sprint speed before it starts.
If you go to one of Clyde's coaching seminars, just about the first things he says is that "You are not allowed to run faster than the listed times." The times given are for a 46 second university runner. So when you see a workout like
4X300 speed 40 sec
This is intensive tempo around 85% for a 46 second guy. Some of Clyde's training might seem speed endurance to distance runners because they can't run very fast, but I assure you that 10X200 in 30 sec is not speed endurance to a 46 second guy who can run a single 200 in under 22. That's more like jogging to a sprinter.
Yopu can find Clyde Hart's present 400m plan here:
http://www.ustfccca.org/assets/symposiums/2013/Hart_s%20Sample%20Workouts.pdf
Most 400m plans work more or less like this (ends to the middle). This is what you start with:
3 X 500-600 (75%) rest 10-15 min
3 X 300 (85-90%) rest 4-10 miin
5X 80-150 (fast)
This is about what you end with:
3X450 (90%)
320 (95-100%) 3X200 (90%)
3X200 (fast er than 400m pace)
There are no cookie cutter plans and no my way or the highway. You have to be able to adjust things according what kind of athletes you have and how they are adapting