How does a 200/400 training program look like during the 3 off seasons? I have looked into training programs including Clyde Hart's however, it was not specific enough. Can anyone give me some sample workouts for each off season?
How does a 200/400 training program look like during the 3 off seasons? I have looked into training programs including Clyde Hart's however, it was not specific enough. Can anyone give me some sample workouts for each off season?
Do you lift weights? Your approach should be extremely similar to a weight lifter who lifts year-round.
You're constantly seeking out tiny improvements in strength and speed. Problem with sprinting is you need to work year-round because if you don't use it, well you lose it. None of your workouts as a 400m runner will be hard or exhausting so you don't really need to take time off.
It's a completely different approach from distance running where you need to take some recovery time off after a season to let your body recover from the miles of pounding and hard workouts that you had.
Live in the deep south, where relatively poor people who live in perfect sprint-training-year-round weather, and often happen to be black due to a shameful period of American history resulting in them still being largely the poorest people there, and thus most likely to try really hard to succeed at a fringe sport with little prospect of financial success, typically train to be great at the 400 meters.
California's nice too.
How old are you?
Are you really a 200/400 runner or are you in HS?
If you are in HS, maybe you just haven't run enough to know that the two years you played around in middle school/junior USATF track and travel soccer plus 3 good years of indoor and outdoor track may have nearly maxed out your 200 if you didn't grow late?
Lots of people start as mildly talented sprinters but their best distance is the mile. You want to make sure you do enough sprints in the other 3 seasons to make sure you can do the 400. This means one day a week rather than the two days plus a meet you do in outdoor track.
But you also want to do lots of say 200s about 50% slower than your current 200 time. So if you can run 24 flat, you want to run 200s in 36 seconds with 100m jogs also in about 36 seconds. 2 or 3 days a week you want to build up to say 16 x 200 and the other 3 days just do a couple miles of stride the straights and jog the curves.
You also need to do some weight lifting and lots of dynamic warmup and core work, like crawling.
Bro, he should NEVER be doing 200m in 36 seconds, EVER. That is crazy slow. He's muchbetter off doing LESS 200s faster, then doing a whole bunch of hobby jogs at the 200m distance. A 24 flat 200m runner should be able to consistently nail 29-32 for 16 reps and walking rest.
p.s. I started off as a 400m runner.
p.p.s. Who the heck are you giving out such crap advice? Wow that was awful advice! 16x200 at 36 seconds LOL!