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Poster: Coach Owl Birdo
Subject: RE: Need Help Breaking 60 sec For The 400M.
Without a coach it will be hit or miss. If you haven't already completed a decent GPP program or lack an aerobic base it doesn't look good.
First you need to understand the three energy systems. The workouts flow from there.
The most crucial issue is to not get injured - speed kills. So listen to your body, Minimize the use of NSAIDS.
Check out speedendurance.com, elitetrack.com and brianmac.com. Also Google Clyde Hart 400 meters. You can use his schedules and just pro-rate the numbers for your target.
You'll want to cross-train too - I like speed work in the deep section of the pool. Don't overdo the plyos! Do lift for power at 5 sets of 5 at 75% of max.
I would spend more time doing dynamic stretches rather than Yoga.
Of course if you wanted one good season, you could do lots of 300s, 150s and flying 30s, at 90% with lots of rest - 5 minutes - and go heavy of plyos and take lots of Alieve.
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